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How to Speed Up Metabolism After 60

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A senior man and a woman smiling while jogging outdoors.

As we age, it’s perfectly natural for our bodies to undergo a range of different changes. One common thing people experience past the age of 60 is their metabolism slowing down. To speed up your metabolism, it’s important to look at the whole picture. You deserve a healthy life, after all! 

So to speed up your metabolism, it can help to:

Regularly Exercise

Exercise is a powerful tool, and it’s one of the most effective ways to keep yourself healthy. It helps regulate your mood, maintain your weight, and yes—it contributes to your metabolism.

When you’re moving around or lifting something, your body burns calories and turns them into energy. When you’re moving quicker, or lifting heavier objects, you need more and more of this energy. Your metabolism starts to work faster to make up for this demand.

Plus, muscle tissue is more metabolically active than fat tissues. So even when you’re at rest, your body is going to burn more calories if you regularly exercise. And as you build muscle and lose fat, your body is going to burn more and more calories, leading to your resting metabolic rate increasing as well.

And once you slow down and relax, your body needs to heal and regenerate your muscles. So even after you exercise, your body continues burning calories while it builds up your muscle tissue. Before you launch into a new routine, though, you should speak with a healthcare professional to determine what exercises are safe and beneficial for you.

Get Enough Sleep

There’s nothing like a good night’s sleep. And it’s a vital piece of the puzzle when you’re trying to increase your metabolism! When you’re sleeping, your body is:

  • Restoring and repairing torn muscles and tissues
  • Regulating your blood sugar levels
  • Releasing certain hormones
  • Processing your nutrients

And guess what? All of these need energy, so your metabolism is at work. If you’re constantly disrupted or aren’t getting enough sleep, your entire body’s systems are going to be out of balance.

How Much Sleep Do You Need?

Most adults need between 7-9 hours of sleep every night. But it isn’t just about quantity—quality and consistency play a role as well. It can help to set up a proper sleeping environment to promote healthier regular sleep, so try to:

  • Go to sleep at the same time every night—even if you don’t initially feel tired
  • Make sure your bedroom is cool and dark
  • Limit your screen exposure before bed
  • Keep an eye on your fluid intake and make sure to use the bathroom before bed
  • Consider a sleep monitoring system or sleep study if you regularly experience disrupted rest

This can help you build a proper sleep schedule and eventually can lead to an improved metabolism. But remember: it’s only one piece of the puzzle!

Follow a Healthy Diet

When your body breaks down the food you eat, it takes energy. You read that right—your body uses energy to make more energy. Everything you eat takes energy to break down, but protein takes a little more energy than most foods. And you need plenty of protein to maintain your muscle mass as well.

Protein also promotes feelings of fullness, which can stop you overeating. So when you’re planning your next few meals, think about including:

  • Lean meats
  • Fish
  • Eggs
  • Legumes
  • Dairy products

But while protein is important, it won’t single-handedly fix possible metabolism troubles. A balanced diet plays a big part in keeping an active metabolism, so don’t forget to get in your fruits and vegetables. Plus, drink plenty of water—you should always try to stay hydrated!

A senior man and a senior woman preparing a bowl of salad in the kitchen.

Practice Patience

Patience is a valuable trait. Remember, boosting your metabolism isn’t a race. It’s a marathon. You can’t change your entire metabolism overnight, and your body is an extremely complex system. It needs time.

Consistency is going to be key. It’s likely going to take weeks, if not months, before you start to see any results and changes in your metabolism. But as long as you’re consistently practicing healthy habits every day, it’ll happen!

Just remember to be patient and kind to yourself. Boosting your metabolism is an excellent way to stay healthy, so take it easy! You’re doing great.

Live a Healthy Lifestyle

Living a healthy lifestyle isn’t just about exercise, nutrition, and sleep—it’s about taking care of your overall well-being. And our team here at the Villages of Murfreesboro understands that, and we’re here to help. In our community, our residents get the support they need to live a healthy life after the age of 60.

Interested in learning more? Come visit us at The Villages of Murfreesboro. Our community is here to help you lead a healthy, whole lifestyle. Book a tour with us today to see for yourself!

Sue Hall

Written by Sue Hall

Sue has been in healthcare for over 30 years as a nurse, consultant, and administrator. Through the years, she has always felt her calling was with seniors, and she feels at home at The Villages of Murfreesboro. Sue serves on the board of the Tennessee State Veterans’ Homes.

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