As we get older, it is natural to notice that our metabolism slows down. Knowing how to increase metabolism after 50 can make a significant difference in how you feel and maintain your energy levels. By making a few key changes in your daily routine, you can give your metabolism the support it needs to stay strong and healthy, especially if you are living in an active retirement community where wellness is a priority.
One of the most effective ways to boost your metabolism is through strength training. As muscle mass decreases with age, our bodies burn fewer calories, even at rest.
Incorporating strength training exercises like lifting weights or using resistance bands can help to build or maintain muscle mass, which in turn can increase your metabolic rate.
Bodyweight exercises such as squats, lunges and push-ups also count. These movements target major muscle groups, helping you preserve lean muscle and keep your metabolism functioning efficiently. Aim to include strength training in your routine at least two to three times a week.
What you eat has a direct impact on your metabolism. Protein is particularly important after 50 because it helps maintain muscle mass, which plays a role keeping your metabolism up. Additionally, your body uses more energy to digest protein compared to fats and carbohydrates, a process known as the thermic effect of food.
Include high-quality protein sources like lean meats, eggs, beans and dairy in your meals. Spreading your protein intake throughout the day—rather than loading it all into one meal—helps maintain consistent energy and supports muscle repair and growth.
It may sound simple, but staying hydrated plays a vital role in maintaining a healthy metabolism. Water is necessary for the body to perform basic metabolic processes, including breaking down food and producing energy. Dehydration can slow down your metabolism, making it harder to stay energized throughout the day.
A good rule of thumb is to aim for at least 8 cups of water a day, but your needs may vary depending on activity level and climate. Start your day with a glass of water and keep a bottle handy to encourage regular hydration.
Quality sleep also contributes to a well-functioning metabolism. Sleep deprivation can disrupt the body’s natural hormone levels, including those responsible for hunger and energy regulation, leading to slower metabolism and increased cravings for unhealthy foods.
Try to get between seven and nine hours of sleep each night. Create a bedtime routine such as winding down with a book or practicing relaxation techniques to help you get restful sleep and allow your metabolism to reset and recharge.
In addition to strength training, aerobic exercise is essential for keeping your metabolism active. Tailored activities for adults over 50, such as walking, swimming or cycling, burn calories and boost your heart health and overall energy levels. Regular aerobic exercise helps increase your metabolic rate both during and after your workout.
Aim for at least 150 minutes of moderate-intensity aerobic activity each week. Besides helping with metabolism, this also keeps you feeling energetic and more alert throughout the day.
Learning how to increase metabolism after 50 does not have to be complicated. By making small changes like staying active, eating more protein, staying hydrated, and getting adequate rest, you can keep your metabolism strong and enjoy a more energetic lifestyle. Every step you take toward better habits adds up, helping you feel your best as you move forward into the next stage of life.