How Exercise Boosts Your Metabolism at Any Age

You might’ve heard people talk about their metabolism and how it relates to their weight, maybe in statements like these:

“I never gain a pound – I guess I just have a high metabolism.”
“I keep gaining weight since I turned 40. My metabolism must have slowed down.”

But have you ever wondered what “metabolism” really means—and whether it truly changes as we age?

A major study published inSciencechallenges the idea that metabolism inevitably slows with age. The findings show that while metabolism changes over time, we have more control than we might think. And with the right lifestyle habits, you can raise your metabolism and stay strong, lean, and healthy at any age.

What Is Metabolism, Really?

In this context, metabolism refers to yourBasal Metabolic Rate (BMR)—the energy your body uses each day to keep you alive and functioning. This includes activities like breathing, digesting, sleeping, and even thinking.

Everyone’s metabolic rate is different, influenced by factors such as age, sex, weight, genetics, and lifestyle. While some elements are out of our control,many powerful habits can boost metabolism, including:

1. Strength Training

Exercise raises your metabolic rate, butstrength training is especially effective. Whether you’re lifting weights or practicing yoga, building muscle helps your body burn more calories—even at rest.

As we age, we naturally lose muscle (a process called sarcopenia), so maintaining strength is crucial. The more muscle you have, the higher your metabolism.

2. High-Intensity Interval Training (HIIT)

HIIT workouts alternate between periods of high effort and active recovery—like 40 seconds of jogging followed by 20 seconds of sprinting.

This approach keeps your body burning calories long after you’ve finished exercising and helps maintain cardiovascular health as you age.

3. Hydration

Drinking plenty of water throughout the day can alsoincrease energy expenditure. Your body works to warm up fluids to body temperature, which gives your metabolism a small but meaningful boost.

4. Eat Enough Protein

Protein is essential for preserving muscle mass and keeping your metabolism high. It also requires more energy to digest than carbohydrates or fats, which means you burn more calories during digestion.

5. Sleep and Stress Management

Chronic stress and poor sleep can lower metabolism and increase fat storage. Prioritizing rest and recovery is just as important as physical exercise for long-term health and vitality.

Lifestyle Over Age

For decades, conventional wisdom suggested that metabolism slows dramatically after 40. However,new research shows that metabolism remains stable from ages 20 to 60.

The real reason for midlife weight gain? Lifestyle changes. Many people simply move less as they get older. Sitting for long periods, skipping workouts, and eating more processed foods all contribute to gradual weight gain.

Instead, keep moving throughout the day—take short walks, stand up regularly, and stay active in ways you enjoy. Combinestrength trainingwithaerobic exercisefor the best results.

The Power Is in Your Hands

Even if metabolism does slow later in life, regular exercise and healthy habits can minimize the effects. You have the power to maintain strength, boost energy, and stay vibrant well into your 70s, 80s, and beyond.

We’re here to help you make all the right moves—call or come see us atDesert Fitness Collectiveand start boosting your metabolism today.