Still working after 60 and tiring easily: what helps?

If you are still working after 60 and find you tire more easily than before, you are far from alone, and there are practical things that help. Thai studies of older workers show the pattern: in a study of 324 workers aged 45 to 70 in Nakhon Si Thammarat, those aged 55 and over were more likely to rate their ability to work as poor or moderate, and unsafe ways of working went with lower ratings too. Heat adds to the load: the US CDC notes that people aged 65 and over do not adjust as well to sudden changes in temperature. Plan the heaviest jobs for the cooler hours, take regular breaks in the shade, drink water before you feel thirsty, protect your sleep, keep up some strength and balance activity, and see a doctor if tiredness goes on for weeks without a clear reason.

This article is about older people who still work, often in physical jobs or long days on their feet. For tiredness from heavy workdays at any age, see Tired all day from work and mentally drained: what can I do? For water and salt when sweating all day outdoors, see Sweating all day working outdoors: what should I drink?

Why do I get tired more easily at work after 60?

There is usually no single reason. Several changes tend to add up, and some of them are easy to overlook.

The body copes with heat less well

Among the reasons the US CDC gives for why adults aged 65 and over are at higher risk in the heat: they do not adjust as well as young people to sudden changes in temperature, and they are more likely to take prescription medicines that affect the body's ability to control its temperature or sweat. England's NHS also names older people, especially those aged 65 and over, and people whose jobs involve manual labour among those more vulnerable in hot weather. An older farmer, vendor or builder working outdoors in Thailand fits both.

Aches from years of physical work

In a study of 285 farmers aged 60 and over by Peungsuwan and colleagues, Khon Kaen University, 54% reported knee pain, and long periods of walking, standing and sitting on the floor with the legs to one side were linked with it. Knee pain while working may make the day more tiring.

Sleep that is shorter or lighter

In a study of 266 older people in a rural sub-district of Chiang Rai, Thichumpa and colleagues found that 44.0% had poor sleep quality on a standard sleep questionnaire. Early starts at the market or in the fields can cut sleep further.

Common everyday causes

England's NHS lists common causes of tiredness that apply at any age: not getting enough sleep, an unhealthy diet, not getting much exercise, stress and life challenges, some illnesses and some medicines. It also says that if you are tired all the time and do not know why, it could be a sign of a problem, and that you should not try to diagnose it yourself.

What do Thai studies of older workers show?

Findings from Thai workplaces

What these numbers can and cannot tell us

The work ability score comes from a questionnaire that workers fill in about how well they can cope with their job, so it reflects how people see themselves. Each study looked at one area or one workplace at one point in time, so the results show links, not causes. Still, a few patterns appear: getting older, physical strain and unsafe ways of working go with finding work harder, while sleep, exercise, grip strength and balance go with finding it easier.

How can I pace the workday?

Heavy work in the cooler hours

Where you have a choice, do the heaviest tasks in the early morning or later in the afternoon. In hot weather the NHS advises staying in the shade especially between 11am and 3pm and avoiding activity that makes you hotter. Lighter jobs, sorting or selling under shade fit better in the middle of the day.

Take breaks before you are exhausted

NIOSH, the US workplace health agency, advises employers to modify work and rest periods so the body can get rid of excess heat, and to allow breaks when workers feel heat discomfort. If you work for yourself, you set the breaks, so plan short rests in the shade into the day rather than waiting until you have to stop.

Drink before you feel thirsty

If a doctor has told you to limit how much you drink, ask them what amount suits you at work.

Get used to the heat gradually

NIOSH advises building up time in hot conditions gradually over 7 to 14 days. For people new to hot work, it suggests no more than 20% of the usual time in the heat on day 1 and no more than 20% more each day after that. For workers who have worked in the heat before, it suggests no more than 50% on day 1, 60% on day 2, 80% on day 3 and the usual amount on day 4. NIOSH also notes that getting used to the heat can be kept through a few days away from it.

Work with someone and use safe methods

NIOSH recommends a buddy system, where workers watch each other for signs of heat illness. In the Nakhon Si Thammarat study, workers exposed to unsafe ways of working were more likely to report lower work ability. Using the right tools, sharing heavy lifts and asking for help with tasks you now find hard are all part of working safely.

How should I sleep, eat and move outside work?

Keep regular sleep

The NHS suggests sticking to the same sleep times and aiming for 6 to 9 hours, relaxing for a couple of hours before bed, keeping the bedroom not too bright, noisy or warm, and avoiding food, caffeine and exercise in the couple of hours before sleep, and screens in the hour before. If you start work before dawn, keeping fixed sleep times means going to bed earlier on work nights and keeping roughly the same times on days off. For short daytime rests, see How long should a nap be, and when?

Keep your meal breaks

On a busy or hot day it is easy to work through lunch. A regular meal break gives you food, drink and time out of the heat at the same time. For eating on heavy workdays, see Tired all day from work and mentally drained: what can I do?

Strength and balance on top of work

Physical work is not always the same as balanced activity. The NHS guidelines for adults aged 65 and over include activities that improve strength, balance and flexibility on at least 2 days a week, and speaking to a doctor first if you have not exercised for some time.

What can family members do?

• Check in on hot days: the CDC advises older adults to check on a friend or neighbour and have someone do the same for them.
• Help with the heaviest or riskiest tasks, such as lifting, climbing or long hours in full sun.
• Notice changes: more naps, coming home earlier, or new aches that stop them working.
• Encourage a check-up if tiredness is new or getting worse, rather than putting it down to age.

When should I see a doctor about tiring easily?

See a doctor if:

• you have felt tired for a few weeks and are not sure why
• tiredness affects your daily life, including work
• tiredness comes with other symptoms, such as weight loss or mood changes
• you have been told you make gasping, snorting or choking noises when you are asleep
• you take regular medicines and are not sure whether they affect how you cope with heat (do not stop them on your own)

These points come from the NHS advice on tiredness and the CDC advice on heat for older adults. If you feel dizzy, sick, confused or very unwell while working in the heat, stop, move somewhere cool and get help; the warning signs and when to call 1669 are explained in Sweating all day working outdoors: what should I drink?