We are searching data for your request:
Upon completion, a link will appear to access the found materials.
You probably won't notice the phenomenon when it starts, but after age 20 your body starts winding down. According to an article by Natalie Digate Muth, M.D., your energy expenditure decreases by roughly 150 calories every 10 years. That could mean a weight gain of almost 20 pounds by the time you're 50. It's the reason for the middle-age spare tire most people cultivate if they don't know how to increase their metabolism.
The logical way to increase your metabolism is to get your heart rate up. The American College of Sports Medicine recommends that older adults accumulate 20 to 60 minutes of moderate cardio exercise -- 55 percent to 90 percent of your maximum heart rate -- three to five days a week. The key word there is "accumulate." That means you don't have to ride your bike for an hour or attend a full 60-minute aerobics class unless you want to and have the time. You can put in several 10- or 15-minute sessions of walking, yoga or even snippets from an aerobics DVD. Mowing the lawn, raking leaves and housework such as vacuuming will burn calories.
You may not know a lot about your metabolism and how it works, but you at least know that exercise is an effective way to raise your metabolism. Building muscle through resistance training when you're over 50 can raise your metabolism up to 15 percent. That's because your metabolism isn't the only thing declining as you age. Your muscle mass is diminishing, too, and it goes hand in hand with metabolism because building and maintaining muscle increases metabolism. As you age, you might not feel like pumping iron in the weight room, although that is an option. But if lifting weights isn't your preference you can perform resistance training exercises with bands or participate in water aerobics or other water sports. The water will introduce an element of resistance, but it will also decrease the effect of gravity on your joints.
In your youth you could drink a six pack while eating most of a 12-inch pizza and finish it off with two or three doughnuts. Once your metabolism starts slowing down, though, your eating habits have to change. Little adjustments can actually help raise your metabolism. Increasing your dietary fiber, specifically by including whole grains in your diet, is the first step. Marni McNiff reports for Organic Authority that quinoa, spelt and amaranth are efficient, high-energy grains that will fuel your body for hours of activity. Eating more protein is important, too. Not only does it help build lean muscle that you need to raise your metabolism, but it actually burns calories to digest protein.
Talk to Your Doctor
Aging tends to include additional health concerns, ones you need to take into consideration before you alter your diet or start working out to raise your metabolism. Talk to your doctor first to tell him your plans. He'll know whether you have any medical issues that would be adversely affected by a change in diet or exercise. Even if he gives you the green light, be aware of how you feel. If you develop symptoms such as dizziness, chest pains, shortness of breath or pain anywhere -- especially during or after exercise -- contact your doctor immediately.