Your lifestyle and habits can say a lot about your health. But sometimes, age-related changes can also play a part.
Take metabolism as an example. Age is one of the factors that can affect metabolism, but it can vary from person to person. As we age, our metabolism tends to slow down, making it harder to maintain a healthy weight and stay physically active.
Community services in senior living help older adults improve their overall quality of life by focusing on living a healthy, active lifestyle. It is possible to increase your metabolism after 60 by doing activities like weight lifting, high-intensity interval training, eating protein, getting plenty of sleep, and staying hydrated.
How Does Metabolism Work?
Metabolism is the process by which your body converts food into energy. It involves various chemical reactions that break down the nutrients in food that your body can use as energy to breathe, move, digest food, circulate blood, repair, and grow.
Metabolism also describes the number of calories you burn every day. The faster your metabolism, or the higher your metabolic rate, the more calories you burn.
Factors that can affect your natural metabolism include:
- Age
- Diet
- Gender and genes
- Body size
- Muscle mass
- Hormonal factors
- Health status
The speed of your metabolism can be affected by:
- The number of calories you burn while resting or asleep (resting metabolic rate)
- The number of calories you burn through digesting and absorbing food (thermic effect of food)
- Calories you burn through exercise
- Calories you burn through non-exercise (non-exercise activity thermogenesis)
How to Increase Your Metabolism After 60
While your metabolism may slow down with age, there are several ways to boost or increase your metabolism, even after 60.
Resistance Training
Muscle is more metabolically active than fat as it burns more calories at rest. Building or preserving muscle mass through resistance training can help increase your metabolism.
Resistance training can include weightlifting, bodyweight exercises, or resistance bands. It’s best to work with a qualified fitness professional to create a safe and effective exercise program that meets your needs and abilities.
High-Intensity Interval Training
High-intensity interval training, known as HIIT, alternates between intense anaerobic exercise and short rest periods. It can help you burn more calories even after you finish exercising because your muscles continue to use more energy to recover.
Get Enough Sleep
Sleep plays a crucial role in your metabolism, and lack of sleep can slow your metabolism. Poor sleep can lead to muscle loss, which also slows your metabolism.
Eat Enough Protein
Protein is essential for building, repairing, and preserving muscle tissue, which can help increase your metabolism. Your body burns more calories as you consume, digest, and absorb protein. Aim to include a source of protein at every meal.
Eat a Balanced Diet
Eating a balanced diet can help support a healthy metabolism. Insufficient calories in your diet can slow metabolism by telling your body to go into “starvation mode.”
Older adults tend to have lower appetites and therefore eat fewer calories. You can avoid this by eating smaller portions more frequently or consuming high-calorie snacks.
Stay Hydrated
Drinking plenty of water is essential for maintaining a healthy metabolism. Green tea, in particular, may increase your resting metabolism as it contains caffeine and plant compounds.
How Long Does It Take to Increase Your Metabolism?
As you follow the above methods to boost your metabolism after 60, the time it takes can vary. It usually depends on your diet, activity level, and health status. When combined into a plan, you can achieve long-lasting results.
Ultimately, increasing metabolism after 60 is not just about losing weight or looking great; it’s about feeling better and living a healthier, more active life. By making small, sustainable changes to your lifestyle, you can support a healthy metabolism and enjoy all the benefits that come with it.
Strategies to Live Healthier
Even after 60, everyone’s metabolism is different. Finding the right combination of strategies that work best for you can take some time.
Be patient, stay consistent, and work with a qualified healthcare professional or certified personal trainer to develop a safe and effective plan that meets your needs and goals.
Our goal at Fairway Pines Senior Living is to help our residents lead healthy, balanced, and engaging lifestyles. Call us to learn how we can support you or your loved one in living a more vibrant life.