Starting in your 30's your metabolism drops 2 to 5% per decade. In simpler terms, it becomes harder to utilize calories as we age. The good news is that you can help combat the decline, and keep your metabolism up. The trick is working with your lifestyle and curbing bad habits we develop with such busy schedules.
In Your 20's
Your muscle mass is at it's peak, but establishing healthy habits is not on the top of your list. Finding time with friends and launching a career are priorities, keeping your muscle mass and eating properly may not be. Resist the urge to crash diet or juice fast followed by binge eating on chicken wings, burgers and beer. An all or nothing approach can surely backfire, and fad diets can make you lose muscle and also mess with your thyroid. Committing to consistently exercising and eating healthy can shift your metabolism into high gear and maintain your muscle mass which elevates your resting metabolic rate.
Your fitness plan:
Minimum of 30-60 minutes of moderate aerobic activity 5 times per week or a vigorous workout 3 times per week
Strength training 1-2 times per week
In Your 30's
Chances are your career is in full swing at this point, and you could very well be a mom. A hectic schedule allows little time for yourself and you can easily skip meals, make poor meal choices on the run, and not get enough sleep. These habits coupled with a natural dip in your metabolism are a recipe for packing on unwanted pounds. Now is the time to focus on your diet, getting more sleep and strength training. Eating several times a day and focusing on protein-packed snacks is essential.
Your fitness plan:
Strength training at least 2 times per week to avoid muscle loss
Sneak in cardio when you can with 20-30 minutes of interval training 2-3 times per week
In Your 40's
You are probably struggling to save for retirement while paying a mortgage, saving for college and have a more stressful job. To boot you could be raising teenagers, dealing with aging parents, or maybe both. All of the added stress increases production of cortisol, the hormone that increases your blood sugar (glucose) levels. Excess cortisol can lead to insulin resistance and muscle breakdown. Time to keep your snacking in check, get more fiber and decompress.
Your fitness plan:
Strength training at a higher intensity, sculpting muscle boosts your resting metabolic rate
Try yoga to lower cortisol levels, and to build long and lean muscle
Don't forget interval training, kick it up a notch with high-intensity circuit training
In Your 50's
Menopause wreaks havoc on your metabolism when hormones hurt protein absorption and accelerate loss of muscle mass. In your 50's you can lose as much as 10 lbs of muscle mass in a decade, up from 5 when in your forties. It is crucial to stay active and to take care of any back or joint pain to remain active. Focus on low-impact activities if you are experiencing pain and trim calories when you can. Extra protein at this stage is essential to warding off weight gain.
Your fitness plan:
Strength training is key to staying strong and injury free
Vary your cardio routine day to day to avoid overuse injuries
If you are experiencing pain stick to low-impact activities like swimming, walking or cycling
In Your 60's
Metabolism continues to decrease leading to weight gain, slowed digestion and low energy levels. As we age the complex process of metabolism that involves food intake, activity, hormones and digestive enzymes can be harder to manage. Lifestyle changes are crucial to managing your health and may help boost metabolism. Eating breakfast and regular, well balanced meals will keep your insulin in check, and will give you more energy. Supplements may become more important to aid digestion and to manage chronic conditions such as arthritis. Always check with your healthcare provider before starting a new supplement. Getting more physical activity will help you burn calories and increase energy as well as stave off muscle loss.
Your fitness plan:
Healthy adults should get at least 2.5 hours of moderate physical activity per week such as brisk walking.
Include strengthening exercises such as yoga, weight bearing exercises or strength training.
Listen to your body, takes things slowly if you are starting out, and don't over work yourself to the point of exhaustion or pain
As a society we are living longer so regardless of your age you need to have a well balanced fitness plan that challenges your body, coupled with sensible eating. Staying active, respecting your body and your limitations, and pampering when you can will help you to sustain a healthy lifestyle!