As we get older, especially after hitting 40, it can feel like our metabolism slows to a crawl. I’ve been there! Losing weight and staying in shape doesn’t come as easily as it used to. But the good news is, it’s not just age that controls our metabolism—our lifestyle, and more specifically, the types of exercise we do, can have a big impact too.
If you’re looking for ways to naturally boost your metabolism and maintain your health after 40, I’ve found that the right combination of exercises can make all the difference. In this post, I’ll share some of the most effective metabolism-boosting exercises, and why they’re so beneficial for those of us over 40. Spoiler: it’s not just about cardio!
Why Metabolism Slows Down After 40
Before we dive into the exercises, it’s important to understand why metabolism tends to slow as we age. As we get older, muscle mass naturally declines (a process called sarcopenia), and since muscle burns more calories than fat, this reduction in muscle mass lowers your resting metabolic rate. In other words, even when you’re sitting or sleeping, you’re burning fewer calories than you did in your younger years.
Additionally, hormonal changes, particularly in women during menopause, can affect metabolism and fat storage, making it easier to gain weight and harder to lose it. But don’t worry—by incorporating specific types of exercise into your routine, you can combat these changes and keep your metabolism humming.
The Best Exercises to Boost Metabolism After 40
Not all exercises are created equal when it comes to boosting your metabolism. While cardio has its benefits, strength training and high-intensity interval training (HIIT) are essential for revving up your metabolism, especially after 40.
Here are the key types of exercises that have worked for me, and I hope they will help you too:
1. Strength Training
Strength training is the number one way to build and maintain muscle mass, which is crucial for boosting your metabolism. Since muscle tissue burns more calories at rest than fat tissue, building muscle helps you burn more calories throughout the day—even when you’re not exercising!
How Strength Training Boosts Metabolism
When you lift weights or do bodyweight exercises like squats, lunges, or push-ups, you’re breaking down muscle fibers, which your body then repairs and rebuilds stronger. This process of muscle repair requires energy (calories), which keeps your metabolism elevated for hours after your workout. This is often referred to as the “afterburn effect.”
Additionally, as you build muscle, your resting metabolic rate increases, meaning your body becomes more efficient at burning calories around the clock.
Best Strength Training Exercises
- Squats: Squats are a great way to engage multiple muscle groups, including your legs, glutes, and core.
- Deadlifts: These target the lower body and back, helping to strengthen your core and posterior chain, which is key for good posture and mobility.
- Push-ups: A classic upper-body exercise that works your chest, shoulders, and arms.
- Lunges: Lunges help improve balance while targeting your legs and glutes.
- Dumbbell Rows: This exercise strengthens your back and arms, improving posture and reducing back pain.
Aim to strength train 2-3 times per week, focusing on all major muscle groups for a balanced workout.
2. High-Intensity Interval Training (HIIT)
If you’re short on time but want to maximize your calorie burn, HIIT is a great option. HIIT involves alternating between short bursts of intense activity and periods of lower-intensity recovery. This type of training gets your heart rate up and keeps it elevated, even after the workout is over.
How HIIT Boosts Metabolism
HIIT is incredibly effective for boosting your metabolism because it increases your oxygen consumption after exercise, a phenomenon known as excess post-exercise oxygen consumption (EPOC). Essentially, your body works harder to return to its normal state after a HIIT workout, which means you continue burning calories long after you’ve finished your session.
Additionally, HIIT can help preserve muscle mass while burning fat, which is crucial for maintaining a healthy metabolism as you age.
Best HIIT Exercises
- Jumping Jacks: A full-body exercise that gets your heart pumping.
- Burpees: These are intense, but they work your entire body and get your heart rate up quickly.
- Mountain Climbers: A great way to engage your core and get some cardio in.
- Sprints: Whether you’re sprinting outside or on a treadmill, short bursts of sprinting followed by walking or jogging are excellent for boosting metabolism.
- Kettlebell Swings: These work your legs, core, and arms while providing a cardio boost.
Try to incorporate a 20-30 minute HIIT session into your routine 2-3 times per week. The great thing about HIIT is that you can tailor it to your fitness level, making it accessible for anyone.
3. Walking or Low-Intensity Steady-State Cardio
While high-intensity workouts are great for boosting metabolism, walking and low-intensity steady-state (LISS) cardio shouldn’t be overlooked. Walking is one of the easiest forms of exercise, and it can help increase your daily calorie burn without putting too much strain on your joints.
How Walking Boosts Metabolism
Walking may not provide the same afterburn effect as HIIT, but it does increase your overall daily calorie expenditure. Plus, regular walking helps improve cardiovascular health, reduces stress, and can improve sleep—all of which play a role in maintaining a healthy metabolism.
Walking also encourages the body to burn fat for fuel, especially when done in a fasted state or after strength training.
Tips for Incorporating Walking Into Your Routine
- Try to get in at least 30 minutes of walking each day, whether it’s a brisk walk around your neighborhood or on a treadmill.
- Consider adding intervals of faster walking to increase calorie burn.
- If you can, walk after meals—this can help improve digestion and regulate blood sugar levels.
4. Yoga and Flexibility Exercises
While yoga may not be the first thing that comes to mind when thinking about metabolism-boosting exercises, it can still play an important role in keeping your body in balance. As we age, maintaining flexibility and mobility becomes more important for overall health and well-being.
How Yoga Supports Metabolism
Yoga helps reduce stress, which can have a positive impact on your metabolism. High levels of the stress hormone cortisol can lead to weight gain, particularly around the belly, and can make it harder to lose weight. By practicing yoga, you can reduce stress and support your metabolism in a more holistic way.
Certain types of yoga, like power yoga or vinyasa, also build muscle and increase your heart rate, which helps boost your calorie burn.
Best Yoga Poses for Metabolism
- Chair Pose (Utkatasana): Strengthens your legs and core while engaging the cardiovascular system.
- Plank Pose: Builds core strength and tones the arms, shoulders, and legs.
- Warrior II (Virabhadrasana II): Works your legs and helps improve balance and stability.
- Bridge Pose (Setu Bandhasana): Strengthens the glutes and hamstrings, while also stretching the chest and shoulders.
Yoga can be a great complement to strength training and cardio, helping to keep your body flexible and reduce stress.
5. Core Workouts
As we age, keeping a strong core becomes essential for maintaining overall strength, balance, and mobility. Core exercises not only tone your midsection but also help improve posture and reduce the risk of injury, especially as your metabolism slows down.
How Core Workouts Boost Metabolism
While core exercises themselves don’t burn a lot of calories, building a strong core supports better performance in other exercises like strength training and HIIT, which, as we’ve discussed, are excellent for boosting metabolism. Plus, a strong core helps improve your overall stability and balance, making it easier to stay active and healthy.
Best Core Exercises
- Planks: A great full-body workout that primarily targets your core.
- Russian Twists: This move strengthens your obliques and engages your whole core.
- Bicycle Crunches: These work both your abs and obliques.
- Leg Raises: A simple but effective way to target your lower abs.
- Superman Pose: Engages the entire back, strengthening your posterior chain and core.
Aim to include core exercises 3-4 times a week in your routine to improve strength and metabolism.
Other Tips for Boosting Metabolism Over 40
While exercise is crucial for boosting metabolism, other lifestyle factors play a role too. Here are some additional tips that can help support your efforts:
- Stay Hydrated: Drinking plenty of water is essential for keeping your metabolism running efficiently. Even mild dehydration can slow down your metabolism.
- Get Enough Sleep: Sleep deprivation can negatively affect hormones that regulate hunger and metabolism. Aim for 7-9 hours of quality sleep each night.
- Eat Protein with Every Meal: Protein helps build muscle and increases your metabolic rate. Make sure to include protein-rich foods like lean meats, eggs, legumes, or dairy in your diet.
- Manage Stress: Chronic stress can lead to hormonal imbalances and slow down your metabolism. Practices like meditation, yoga, or even just spending time outdoors can help reduce stress.
Conclusion: Stay Active and Keep Your Metabolism Strong
As we age, our metabolism may naturally slow down, but it doesn’t mean we can’t take control of it. By incorporating strength training, HIIT, walking, and yoga into your exercise routine, you can boost your metabolism and maintain a healthy, active lifestyle well
into your 40s and beyond.
Remember, consistency is key. It’s not about doing one intense workout and calling it a day—it’s about creating a balanced routine that works for your body and your lifestyle. By staying active, eating well, and taking care of your mental health, you can keep your metabolism strong and feel your best at any age.