Young people, especially athletes, pay great mind to their metabolism because it has a great deal to do with weight. As we get older, however, our metabolism naturally starts to slow down, but that does not mean that you can’t maintain an active lifestyle or manage your weight. With a little bit of dedication and proactiveness, you can make simple changes that can help you improve and maintain your metabolism and your weight.
Understanding Metabolism and Its Impact on Health
There are different chemical processes that happen within the body that convert your foods into energy—this is what metabolism is. If you have a faster metabolism, your body can burn calories much more efficiently, which, as you know, affects weight management. As we get older, our metabolic rate naturally slows down—this means that our bodies need fewer calories to do regular functions, and this can lead to weight gain unless, of course, lifestyle choices are changed.
The Importance of Exercise in Boosting Metabolism
Exercise is one of the best ways to affect your metabolism in a positive manner—especially workouts that increase your heart rate, help in muscle growth, and burn calories both during and after. There are certain types or groups of exercise that help with metabolism, such as cardio and HIIT, because they help in speeding up metabolic processes. Physical activity doesn’t help with just burning the calories you eat but also helps your body adjust to a faster metabolic rate, which helps give you energy. With exercise, you also build muscle mass, which creates a higher demand for energy, which makes sure that your body is burning calories even when you are at rest.
Strength Training: Building Muscle to Boost Metabolism
Strength training involves using workout tools like light weights, resistance bands, or even your body weight to help in building muscles and maintaining muscle mass. Muscle mass naturally decreases as we get older, and this can lead to a slower metabolism. Just two to three strength training sessions a week help with great results and make sure you have rest days.
How strength training affects metabolism
- It helps in increasing muscle mass,, which leads to a higher metabolic rate even when you are at rest because muscle tissue burns more calories than fat.
- Besides burning calories, strength training also increases your metabolism after you work out because of the afterburn effect.
- This type of training can prevent conditions like osteoporosis along with helping to improve balance because it improves bone density.
Recommended strength training exercises
- Squats: They focus on your thighs, hips, and glutes—theyelp in building strength and muscle.
- Lunges: They help in strengthening your legs and glutes while also using the core.
- Push-ups: This is a bodyweight exercise that strengthens the arms, chest, and shoulders.
- Dumbbell rows: This exercise helps in strengthening the back—you use dumbbells or resistance bands.
Cardiovascular Exercises: A Key to Calorie Burning
Cardio exercise helps in improving blood circulation and increasing your heart rate, both of which have a lot of great benefits to metabolism. Exercises like walking or swimming increase calorie expenditure, stimulate important organs like the heart and the lungs,, and also help in weight/fat loss. Especially when done with practicing healthy lifestyle management techniques like a balanced diet, it can do wonders for metabolic health.
How cardio affects metabolism
- Cardio exercise burns calories during the workout, which has direct effects on weight management.
- When done regularly, cardiovascular workouts help in strengthening the heart and improving blood circulation,, which reduces the risk of heart disease, an important factor in heart health as we age.
- It also helps in increasing stamina,, making everyday activities easier,, and management as we get older.
Recommended cardio exercises
- Walking: Walking briskly for at least 30-45 minutes a day helps with metabolism without putting too much strain on the joints.
- Cycling: This is another low-impact exercise that helps in strengthening the lower body and increasing calorie burn.
- Swimming: This is a full-body workout that burns calories while also improving cardiovascular health.
- Dancing: It’s fun and stimulates multiple muscle groups while increasing heart rate.
High-Intensity Interval Training (HIIT): Fast and Effective
HIIT exercises have recently become popular because of how quickly they can provide results. This is a form of exercise that does two types of movement: high-intensity activity and then rest periods. They are not for everyone and can be vigorous, so unless you’ve done it before (or for years), please make sure to speak to your doctor before starting this. It’s also best to have a trainer for HIIT, as it can make older adults vulnerable to injury. These workouts keep your heart rate up and push your body to burn calories even after the workout is over.
Why HIIT is effective for metabolism
- It helps in burning calories both during and after the workout, which helps you burn more calories.
- They are commonly short workouts of 20-30 minutes, which is a great option for those that want results but have busy days.
- It is meant to help with fat loss and also improve the body’s ability to burn fat as fuel.
Recommended HIIT workouts
- Burpees: This is a high-intensity, full-body workout that increases your heart rate and strengthens multiple muscle groups.
- Jump squats: This focuses on your lower body and increases calorie expenditure.
- Mountain climbers: This works out multiple muscles while increasing heart rate.
- Jumping jacks: This is one of the best and easiest full-body exercises to do in short amounts of time.
Yoga: Flexibility and Metabolism
Yoga, practiced for centers, is a much gentler form of exercise—there are certain poses or asanas, such as Vinyasa or Ashtanga, that are great for boosting metabolism. Yoga not only helps in improving flexibility and balance but also helps in reducing stress, which can negatively impact metabolic function.
Benefits of yoga for metabolism
- Yoga is great for relaxation and is known to reduce stress, which helps in decreasing the stress hormone cortisol, which can slow metabolism.
- There are certain posts that stimulate the thyroid, a butterfly-shaped gland that regulates metabolism.
- Yoga helps in improving blood circulation and deep breathing, both of which positively impact metabolic processes.
Recommended yoga poses for metabolism
- Downward dog: Strengthens the entire body and helps in flexibility and boosting metabolism.
- Warrior pose: Strengthens the legs and core while helping better blood circulation and energy flow.
- Bridge pose: Opens the chest and strengthens the lower body, which improves energy and metabolic function.
- Plank pose: Works out the core muscles and helps in body strength, leading to better metabolic efficiency.
Walking and Hiking: Simple Yet Powerful
These are two of the easiest, most accessible, and most effective exercises to do for boosting metabolism. They are low-impact, can be done daily, and don’t require any equipment.
Benefits of walking and hiking
- They are easy on the joints and muscles but are effective in their results, making them great for older adults, those with injuries, and accessibility concerns.
- They stimulate multiple muscle groups like the legs, glutes, and core muscles—a full-body workout.
- They are both great for improving mood, increasing energy levels, and maintaining heart health.
Flexibility and Mobility Training: Essential for Overall Health
Flexibility and mobility exercises are exercises such as stretching and gentle joint rotations—they are great in maintaining flexibility and mobility as we get older. Over time, they also help in improving posture, preventing injuries, and reducing stiffness.
Benefits of flexibility and mobility
- Stretching consistently helps improve your range of motion, which helps in preventing injuries like strains and sprains.
- They help in improving posture, reducing strain in common areas like the back and joints.
- They help in improving blood circulation, which is needed for efficient metabolic health.
Recommended flexibility exercises
- Hip flexor stretches: They help in reducing tension in the hips and lower back.
- Neck and shoulder rolls: They help in increasing neck mobility and relieve stiffness in the shoulders.
- Hamstring stretches: They help in lengthening the muscles in the back of the legs and improve mobility.
FAQs
Can I still build muscle even if I am older?
While muscle mass does decrease naturally when we age, strength training exercises help build and preserve muscle. As your muscle mass increases, your body can burn even more calories when you are at rest, which makes it a lot easier to manage weight. You should focus on exercises that target multiple muscle groups.
How can I stay motivated to exercise daily?
One of the best ways to stay motivated is to, one, do exercises you enjoy and, two, keep yourself accountable to your realistic goals. Choose workouts that are fun for you, track your progress in a journal or digital phone app, and even think about working out with a friend or group. Don’t forget to celebrate your milestones—no matter how small!
How long till I see improvements in metabolism after working out?
There is no set answer to this question because everyone’s body and its needs are different. However, one thing is for sure: if you work out consistently, you will definitely see results in your metabolism. In most cases, people notice improvements in energy levels and weight management within 4-6 weeks of consistent exercise. Significant changes in metabolism may take around 8-12 weeks of regular physical activity.
What should I eat to help improve my metabolism?
Some of the best foods that support metabolism are lean proteins, whole grains, and foods rich in healthy fats like avocado, nuts, and seeds. Green tea, spicy foods, and water also have metabolism-boosting properties.
