Aging people often experience a decrease in muscle, according to MayoClinic.com This loss of muscle means the body has less strength and burns fewer calories per day, which leads to weight gain in many people over 60. Often, it does not take drastic changes to counteract these effects. Adjusting your diet and incorporating certain activities can have a major impact. The results may leave you with an increased metabolic rate and energy level.
Step 1
Talk to your doctor to be sure you are healthy enough for aerobic activity. In light of your medical history, he may have some suggestions or guidelines as to how you can safely boost your metabolism through diet and exercise.
Step 2
Take a brisk morning walk before breakfast. Wear comfortable walking shoes and loose-fitting clothing. As you walk, monitor your pace by making sure you can talk but not sing. If your breathing becomes too labored, slow your stride but continue to walk to keep your heart rate up. Medline Plus suggests spending 2.5 hours per week doing moderate activities, increasing to five hours per week.
Step 3
Plan your meals. A variety of fresh fruits, vegetables, whole grains and low-fat dairy are among the best foods for overall health. Avoid processed foods, which often contain additives, excess fat and sugar, and try to eat small meals every three hours to keep your metabolism fueled and to prevent fat storage.
Step 4
Reduce the number of calories you consume, and keep in mind that as you age, your body needs fewer calories. The American Dietetic Association says aging adult women who are moderately active should consume 1,800 calories daily. Moderately active men need 2,200 calories. If your goal is to lose weight, however, cut approximately 500 calories from your diet. Never consume fewer than 1,000 calories, which can slow your metabolic rate.
Step 5
Begin a strength-training routine. Medline Plus suggests practicing some muscle-building activity twice weekly, spreading out sessions throughout the week to reduce the risk of injury. Examples include a weight program, heavy gardening or other yard work, push-ups, yoga or calisthenics. By increasing muscle tissue, your body will naturally burn more calories and you will reduce your risk of cardiovascular disease and bone loss associated with aging.
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