Aging can slow metabolism in part because of age-related muscle loss. Since muscle burns more calories than fat, any reduction in muscle mass results in a slower metabolism. For women, menopause may be implicated in metabolism slow-down as well, leading to weight gain during this time of life. Fortunately, everyone can rev up their metabolism and halt age-related weight gain through healthy lifestyle changes.
Step 1
Begin regular strength training. Strength-training exercises build muscle mass, which leads to a faster metabolism. In fact, the College of the Canyons Health Services notes that older men and women can regain decades of aging-related muscle loss from only two months of regular resistance training. Aim for two or three strength-training sessions per week for optimal results.
Step 2
Engage in frequent cardiovascular exercise as well. Cardio exercise burns lots of calories and keeps your metabolism running high even hours after your workout. This kind of physical activity is integral to speeding up your metabolism in middle age and beyond. Choose a cardio activity you enjoy, such as brisk walking, swimming, dancing, jogging or cycling and do it for at least 30 minutes, ideally five times per week.
Step 3
Stay active all day long. The more you move your body, the faster your metabolism runs and the more calories you burn. But it's not just formal exercise that counts as activity. Any opportunity to be more active will boost your metabolism, so choose the stairs instead of the elevator, walk to work instead of driving, take your dog for an extra walk each day and do stretches or yoga poses while watching TV. It all adds up!
Step 4
Watch your diet. According to MayoClinic.com, calorie needs decrease as you age. Therefore, to balance your calorie intake with your metabolic rate in your fifties and beyond, you need to be mindful of portion sizes, cut down on high-calorie and high-fat foods, and eat more lower-calorie foods such as fruits and vegetables.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment
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