Aging gracefully is a goal many of us aspire to, but it often comes with changes that we’d rather avoid. One of these unwelcome changes is the natural slowdown of our metabolism. You might have experienced it firsthand – pants fitting a bit tighter, the scale showing a higher number, and a general feeling of “things just aren’t the same.”
The good news is that while metabolism does naturally slow down with age, you’re not powerless against it. There are practical steps you can take to keep that metabolic flame burning bright well into your later years. Let’s dive into the top reasons your metabolism slows down and what you can do about it.
1. Activity Level Matters More Than You Think
Have you noticed that you move less as you age? It’s a common trap that many of us fall into without even realizing it. Your daily activity level, including exercise and routine daily tasks, can make up a significant portion of your calorie burn, ranging from 10% to 30%. In some cases, highly active individuals can burn up to half of their daily calories through activity.
However, studies have shown that as people age, they tend to become less active, both in terms of formal exercise and everyday movements. More than 25% of people over 50 don’t engage in regular exercise, and this number climbs to over 35% for those over 75. Additionally, as we age, we move less during the day, resulting in a nearly 30% reduction in calorie burn from non-exercise activities.
Takeaway: The key is to establish a regular exercise routine that you enjoy now. Whether it’s walking, swimming, dancing, or any other activity, make it a habit. Cultivating an active lifestyle now will create a solid foundation for maintaining your metabolism as you age.
2. Muscle Matters: Don’t Let Sarcopenia Win
Sarcopenia, or age-related muscle loss, is another contributor to a slowing metabolism. This condition is closely linked to your activity level because inactivity can lead to muscle loss. On average, adults lose between 3% and 8% of their muscle mass every decade after the age of 30.
Why does muscle matter? Muscle burns more calories, even at rest, compared to fat. So, losing muscle means you burn fewer calories, and it becomes easier to gain weight.
To counter sarcopenia, prioritize strength-training workouts. Whether you choose free weights, machines, or water fitness classes, the key is to provide resistance for your muscles to work against. Aim for at least two strength-training sessions per week that target all major muscle groups.
Takeaway: Don’t let age-related muscle loss hold you back. Regular strength training can help you preserve and even build muscle, keeping your metabolism revved up.
3. The Aging Process and Metabolism
As you age, the inner workings of your metabolism start to change. The cellular processes that govern metabolism can slow down or become less efficient. While this is a natural part of aging, there are ways to mitigate its impact.
Takeaway: While you can’t halt the aging process, you can influence how it affects your metabolism. Maintaining a healthy lifestyle, staying active, and eating a balanced diet will help your body adapt to these changes more gracefully.
In conclusion, your metabolism might naturally slow down with age, but it doesn’t mean you have to accept it. By staying active, preserving muscle mass through strength training, and adopting a healthy lifestyle, you can keep your metabolic flame burning brightly throughout the years. Embrace aging as an opportunity to prioritize your well-being, and your metabolism will thank you for it.
Make it an amazing day,
Keith, Michelle & More Team
References:
https://www.cdc.gov/mmwr/volumes/65/wr/mm6536a3.htm
https://www.ncbi.nlm.nih.gov/pubmed/17401138
https://www.ncbi.nlm.nih.gov/pubmed/9329340
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394186/
https://www.ncbi.nlm.nih.gov/pubmed/15640517
https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(19)30239-7/fulltext