Metabolism is the rate at which your body turns calories from food into energy. According to the University of Iowa Hospitals and Clinics, middle-aged adults often attribute weight gain and reduced metabolism solely to the aging process, when in fact, reduced physical activity plays a major role. By increasing your daily physical activity, you can healthfully modify your metabolism and improve your overall health.
Step 1
Develop a game-plan that outlines your fitness goals as well as how you plan to attain them. If you are currently inactive, begin by gradually incorporating activity. If you are currently active, but would like to improve your metabolism and level of fitness, come up with ways to take your workout regimen up a notch. By setting reasonable goals and progressing in small steps, you may increase your likelihood of success and prevent injuries that can occur when you partake in intense exercise for which your body is not yet prepared. Examine your motivating factors, such as healthy weight management, improved wellness or heightened energy as well. Your goals and your reasons behind them should support your emotional and physical wellness.
Step 2
Partake in cardiovascular activity on a regular basis. Cardiovascular activity, also known as aerobic activity, improves heart health and burns calories. Choose activities you enjoy when possible, as you'll be more likely to stick with your regimen. Valuable forms of cardiovascular activities include walking, jogging, biking, hiking, jump-roping, running, skiing and dancing. The U.S. Department of Health and Human Services recommends that adults, ages 18 to 64, attain at least 150 minutes of moderate-intensity aerobic activity per week for optimum health. For best results, spread your aerobic exercise throughout the week, scheduling 20 to 60 minutes daily. Simple lifestyle changes, such as taking the stairs rather than the elevator or walking to nearby locations rather than walking, can also help boost your metabolism.
Step 3
Incorporate strength-training exercises into your lifestyle. Building muscle tissue increases your metabolism and can help improve bone density--an important factor during the aging process. Strength-training exercises can involve gym equipment, such as dumbbells or weight machines. However, effective strength-training can be accomplished with minimal equipment as well. Sit-ups, crunches, push-ups, lunges and squats are examples of strength-training exercises you can do in the convenience of your own home. When partaking in these exercises, use a thick mat or other form of padding to prevent damage or pain to your back. For best results, seek guidance from a fitness professional who can teach you optimum exercise form and technique.
To further enhance your exercise routine, consider a healthy, nutrient-rich diet. Though healthy foods don't actually alter your metabolic rate, they do contribute significantly to your overall health and energy, and can reduce the risk of overeating, which commonly leads to unhealthy weight gain.
Things You'll Need
- Fitness attire
- Notebook
- Pen
- Exercise mat
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