As we age, our bodies go through various changes, including a decrease in muscle mass and a slower metabolism. This can lead to weight gain, decreased energy levels, and an increased risk of chronic diseases. However, it is possible to speed up metabolism after 60 by focusing on maintaining and building muscle mass.
The Importance of Muscle Mass
Muscle mass plays a crucial role in our overall health and well-being, especially as we get older. Not only does it help us maintain strength and mobility, but it also plays a significant role in our metabolism. Our muscles are responsible for burning calories, even when we are at rest.This is known as our basal metabolic rate (BMR), which accounts for about 60-75% of our daily calorie expenditure. The more muscle mass we have, the higher our BMR will be, meaning we burn more calories even when we are not physically active. Unfortunately, as we age, we tend to lose muscle mass due to a process called sarcopenia. This can start as early as our 30s and continues to decline at a rate of 3-8% per decade. By the time we reach 60, we may have lost up to 30% of our muscle mass.
The Link Between Muscle Mass and Metabolism
As mentioned earlier, muscle mass plays a significant role in our metabolism.This is because muscles require more energy to maintain compared to fat tissue. Therefore, the more muscle mass we have, the more calories we burn at rest. In addition to this, muscles also play a crucial role in regulating our hormones, which can impact our metabolism. For example, insulin, a hormone responsible for regulating blood sugar levels, is more effective in individuals with higher muscle mass. This means that maintaining and building muscle mass can help improve insulin sensitivity and prevent conditions such as type 2 diabetes.Furthermore, muscles also produce a hormone called leptin, which helps regulate appetite and metabolism.
As we age and lose muscle mass, our bodies produce less leptin, leading to an increased appetite and a slower metabolism.
How to Maintain and Build Muscle Mass After 60
Now that we understand the importance of muscle mass in boosting metabolism after 60, let's explore some ways to maintain and build muscle mass as we age.1.Resistance Training
The most effective way to maintain and build muscle mass is through resistance training. This involves using weights or resistance bands to challenge our muscles and stimulate growth. It is recommended to do resistance training at least two days a week, targeting all major muscle groups. It is essential to start slow and gradually increase the intensity of your workouts. This will help prevent injury and allow your muscles to adapt and grow over time.2.Protein Intake
Protein is the building block of muscles, so it is crucial to consume enough protein in our diet to maintain and build muscle mass.The recommended daily intake for adults over 60 is 0.8 grams of protein per kilogram of body weight. However, for those looking to build muscle mass, it is recommended to consume 1-1.2 grams of protein per kilogram of body weight. It is also essential to spread out protein intake throughout the day, rather than consuming it all in one meal. This allows our bodies to utilize the protein more efficiently for muscle growth and repair.
3.Stay Active
In addition to resistance training, it is essential to stay active throughout the day to maintain muscle mass. This can include activities such as walking, gardening, or even household chores.These activities help keep our muscles engaged and prevent them from weakening due to inactivity.
4.Get Enough Sleep
Sleep is crucial for muscle recovery and growth. During sleep, our bodies produce growth hormone, which helps repair and build muscles. Therefore, it is essential to get enough quality sleep each night to support muscle mass maintenance and growth.The Bottom Line
As we age, maintaining and building muscle mass becomes increasingly important for our overall health and well-being. Not only does it help us stay strong and mobile, but it also plays a crucial role in boosting our metabolism. By incorporating resistance training, consuming enough protein, staying active, and getting enough sleep, we can speed up metabolism after 60 and improve our overall health.It is never too late to start taking care of our muscles and reaping the benefits of a faster metabolism.
