How to keep your metabolism from slowing down after 50


Your metabolism, the rate at which our bodies convert what we eat and drink into energy, slows down as you age. Even with good genes, metabolism declines as much as 2-4% every year, beginning as early as age 25. Yikes!


If you're like me, one of your main fitness goals at 62 is helping my metabolism continue to work properly. Here are a few tips I use to give it a boost.


1. Strength Training 

The key to a healthy metabolism at any age is to maintain lean muscle mass, which burns calories at a higher rate than fat. However, lean muscle mass tends to deteriorate as we age, which is why some people can weigh the same at 60 as they did at 40, while in fact, they have dramatically less muscle mass.


Strength training all major muscle groups on a regular basis is necessary to counteract the loss of lean muscle. For all my clients over 50 looking to maintain sufficient muscle mass, a routine of body weight or other resistance training 3 times a week is essential.


If you prefer to work out every day, try alternating muscle groups. For example, try leg exercises on Monday, followed by arms and core on Tuesday, then back to legs on Wednesday, and so on.



2. Cardiovascular Exercise

Cardiovascular, or aerobic exercise, on a daily basis is another key to unlocking your metabolism. Walking, hiking, swimming, cycling - anything that gets you moving for 20-30 minutes at a time - will help you burn more calories.


Does 20 minutes of cardio feel like too much to handle? Don't worry. Even just 8 minutes of cardiovascular exercise a couple of times each day will help keep the most vital muscle groups in your body tuned up. 


While you can do aerobic exercise any time during the day, personally, I find it's a wonderful way to kick off my morning, and it sets me up for an efficient calorie-burning day.



3. Eating for Your Metabolism

One of the things I like to tell my clients is, "don't forget to eat!" Eating smaller meals at regular intervals staves off hunger, while also keeping your metabolism from slowing down during the day.  


But it's not just how often you eat. What you eat is just as important. Research shows that eating certain foods such as lean meats, whole grains, eggs, chili peppers, and drinking green tea can aid your calorie burning power.  


Protein is especially important, too. While eating more protein won't burn calories by itself, it will greatly support your body as it builds lean muscle mass, and will keep you feeling full for longer.


Keeping your metabolism working for you after 50 isn't rocket science. With these simple guidelines, you can help your body continue converting what you eat and drink into energy with efficiency - supporting your healthy lifestyle and your commitment to aging strong.


Enjoy this post? Read more at AgingStrong's Health & Fitness blog!

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