Boosting Your Metabolism With Exercise.
One of the signs of ageing that drives most people crazy is that their weight seems to increase even though they are trying to eat less.
But ever increasing inches of belly fat doesn’t have to be a part of the ageing process.
Weight gain CAN be avoided or, at the very least, minimized. You just need to have an understanding of your BMR.
1. What is Your Basal Metabolic Rate (BMR)?
The basal metabolic rate is the number of calories your body needs every day to stay alive.
This includes the involuntary processes that are keeping your heart beating, your brain functioning, and your digestive processes moving.
Your BMR is an estimate of how much energy it takes to keep your body running in its resting state.
So, any calories you take in over and above this level after subtracting the calories used for mental and physical activity will determine whether you have taken in excess calories that will be stored as fat or if you have a calorie deficit and will lose weight.
Your BMR is determined by your body composition. If you have more muscle, you will burn more fat because muscle mass needs more calories to sustain itself. Fat cells are mainly used for storage and muscle cells are more active.
If other factors are equal and if you are inactive, overweight, and eat a diet based on simple carbohydrates, your BMR will be slower and lower than a person who eats a protein-based diet with whole foods, healthy fats and is active.
Generally speaking, most people are less physically active as they get older. As a result, their bodies don’t need as many calories as they did when they were younger and moving more.
As we age, most people will lose around 10% of their muscle mass every 10 years after passing the age of 45.
This loss of muscle mass is what is known as sarcopenia symptoms.
It happens to everyone and is one of the reasons why older people slowly lose their independence in old age.
But you can do something to halt the process.
You need to get into Active Ageing……..because it is the reason behind Why Strength Training is SO Important as You Start Ageing.
This seldom talked about worldwide issue of sarcopenia means that by the time you are 45, you will be losing about a 225 grams or half a pound of muscle every year while gaining a similar amount of fat.
So as you can see, by the time you are 60, you should be eating less and doing more resistance training.
To work out your BMR you might like to try this on-line BMR Calculator.
2. Eat Quality Nutrient Packed Foods
There are studies showing that restricting calories will help prolong your life.
And, of course, when you eat nutritious foods, you will feel better and you won’t crave as many calories.
Rather than focusing on calories, it’s much better to concentrate on eating healthy foods.
If instead you eat sugars, simple carbs, and starches, you will constantly feel deprived and hungry. Alternatively, if you include enough fat and protein in your diet, you will feel fuller for longer.
When you eat in a healthy way, your BMR will improve and you will live longer.
Even better, as your body becomes used to eating fewer calories, it will be easier to control the amount of food you eat.
3. Exercise to Boost Your Metabolism
When you exercise, the peripheral tissues in your body will be activated and your body will burn more calories and increase your total muscle mass. Overall, you will burn more calories.
In addition, exercise is important to prolong your life and give you independence well into your old age.
In conclusion, when you combine exercise with healthy eating, you will boost your metabolism and delay the negative effects of ageing on your body.
And just before I go, if you are looking for some exercises for over 60’s then here’s a 15 minute Active Ageing exercise program suitable for both men and women.
It covers the major areas of flexibility, strength and cardio, is low impact and ideal for you to do at home if you don’t like going to the gym.
Just click HERE and scroll down to the video – your own anti-ageing program in just 15 minutes a day.
Cheers – John – Active Ageing Mentor and Coach.
P.S. Help a friend have a better and healthier life…….like and share. Thanks
Tony Engleman says
I am 74 train 7 days a week light weights high reps one hour a day + walking for an hour, have a very fit body for a 40 year old, on average resting heart rate 38-48, Blood Pressure 116/70,
There is nothing like resistance training for health as we get older mentally and physically.
over the years I have seen so many friends die from lack of exercise, Heart problems!!!!
It’s the best health insurance policy one can ever have,
I could write books on this subject.
Look at our youth Fat Obese lack of Exercise!!!!
If I could put into place exercise for kids at school running around the playground for the first hour.
National Service to put physical pride back to our young people and stop them from getting Diabetes 2.
Save the NHS Billions over the next 20 years
John Falkinder says
Thanks Tony, I appreciate your positive comments. Looks like you are in great shape and are also an excellent example of what Active Ageing can do for your body as you age. Cheers – John.