As you age, your metabolism declines due to muscle mass loss, hormonal changes, and reduced energy production in cells.
After you turn 50, you will often lose 3-8% of your muscle mass after every 10 years if you are not active and exercise. This muscle loss directly affects metabolism because muscle burns more calories at rest than fat.
Exercise against age-related changes. Regular strength training helps maintain and build muscle, directly boosting the resting metabolic rate.
Endurance training also helps improve insulin sensitivity, helping your body process carbohydrates more effectively. High-intensity interval training (HIIT) is effective in converting food into energy for the body.
Proper exercise helps burn calories during and after your workout, meaning your body uses more energy to recover for hours after you finish your workout. The amount of oxygen consumed after this exercise can increase your metabolic rate.
Note, consistency is more important than intensity, especially when you are new to the habit. Start with 2 sessions/week if you are new to exercise, then gradually increase to 4 sessions as your body adapts.
Consider your natural energy cycle when planning your workout. Many people over 50 exercise better in the morning when their hormone levels are at optimal levels.
Weightlifting exercises
Stand with your feet shoulder-width apart, holding dumbbells on both sides. Lower yourself into a squat until your thighs are parallel to the ground. When standing up, lift the dumbbells up shoulder-width apart, then push the dumbbells over your head. Do 8-12 reps.
Weightlifting
Stand with your feet wider than shoulder-width apart and hold the dumbbells with both hands. Bend your hips, swinging the dumbbells between your legs. Push your hips forward to lift the dumbbells onto your chest. Bring the dumbbells down to control when you bend your hips. Do 15-20 reps.
intermittent walking
After 5 minutes of walking, warm up, walk quickly for 1 minute, then walk moderately for 2 minutes. Repeat 8-10 times, then relax for 5 minutes. As you get stronger, increase the intensity of your brisk walking or shorten recovery time.
