How To Burn Calories At Any Age - By Corinne Cavanaugh

Here’s some GOOD NEWS: Your metabolism doesn’t drop off as soon as you may think! Even better: There are ways to keep it humming along for years to come.

How Age Impacts Metabolism

There are many factors that affect metabolism at any age, but the biggest one is how much you move. Being active is easier when you are young, but as we move into middle age and senior years, there’s a tendency to move less as your career and busy home life make regular exercise harder to squeeze in. Then of course, there are the aches and pains that we all experience that can also limit movement.

At the same time, you’ll likely lose muscle tissue as you get older. Starting at around age 30, muscle mass starts to decline at a rate of three to eight percent per decade. Being less active is certainly a part of this but changes in levels of certain hormones like testosterone, thyroid and growth hormone and how our body processes them, may also play a role. All of these factors dial up the body’s proportion of fat to muscle. And since fat burns only about one-third as many calories as muscle tissue does, the result is less calorie-burning power.

Lastly, the older we get, the more likely you are to develop a chronic condition such as heart disease or diabetes. This could affect how your body processes nutrients, how your organs function and other metabolic measures. It also can hamper you from being as active as you used to be.

What Can You Do To Keep Those Fires Burning

Okay, so you can’t exactly change your genetics or the ‘batteries’ in your cells, but there are ways to make the most of your metabolic health no matter how many candles are on your birthday cake. If you’re in your 20s, 30s, 40s or 50s, you can build healthy lifestyle habits now that will pay off. If you are older already, those habits matter more than ever to maximize your strength and vibrancy. Here are some of the most powerful strategies and ones I follow.

Move More.

Be active on the regular!By getting exercise you are strengthening your lungs and heart as well building up muscle which is more metabolically active than fat, and the exercise itself burns calories.

Strength Train at Least Twice a Week.

Aim to strength train at least two to three times a week. Build muscle mass by lifting dumbbells, weight machines, or even doing push-ups and squats that use your body weight as resistance. This CAN keep adding muscle as you mature.

Get 150 Minutes of Moderately Intense Cardio Per Week.

Yes, aerobic activity such as brisk walking, running, or cycling burns calories. Aim for at least 30 minutes of heart-pumping activity five days a week and you’ll meet goal.

Eat the Right Amount for Your Body.

As we mature, our calorie needs do drop; however, the portions you serve yourself may not. You can use an online calorie calculator that factors in your age, height, and weight

Steer Clear of Crash Diets.

If you need to lose weight, it’s best to go slow and steady. Extreme diets ultimately fail, and a slower metabolism is often the reason.

Prioritize Protein.

Protein is crucial in building and repairing your metabolism. About half a gram of protein per body pound of body weight. Try to get some protein at every meal.

Work on Sleep.

Too little sleep can contribute to weight gain. Not to mention that when you are groggy, you’re more likely to skip your workouts. Prioritize good sleep, and get help if problems persist.

THE BOTTOM LINE:

A lot of what you do to stay healthy as you age is good for your metabolism, too. Exercising regularly, eating well and moderately, and getting adequate sleep are no-brainers and necessary at all stages in life. By making them a part of your daily routine, you can help keep your metabolism at its best. You’ll also lower your risk of heart disease, diabetes, cancer, and likely boost your energy levels as an added bonus! Everything adds up and like the saying goes, “Move or Lose It”.