I think it’s pretty common knowledge that the metabolism slows as we get older. This is primarily due to the loss of muscle mass in part because of an overall decline in physical activity. A less active body burns fewer calories which slows down your metabolism making it easier to pack on the pounds.
But it’s not just the obvious physical activity expended on the outside that declines, our muscles and organs on the inside become less active too.
The process of metabolism actually involves two kinds of activities that go on at the same time —
Anabolism (pronounced: uh-NA-buh-lih-zum), also called constructive metabolism: this part of the process is about building and supporting the growth and repair of new cells.
Catabolism (pronounced: kuh-TA-buh-lih-zum), also called destructive metabolism: this part of the process is about breaking down large molecules (mostly carbohydrates and fats) to release energy – aka burning calories
It takes energy to build and maintain muscle so if we aren’t doing activity that asks our body to build and maintain, it doesn’t. That’s what is meant when they say that strength training burns calories for hours after your workout – your body is building, maintaining and repairing the muscles you just worked out. All of this extra work, in turn, continues to burn calories – aka Anabolism
This is why everything you read about weight loss says to include weight training, it’s to help rev up the constructive metabolism.
Cardiovascular activity is still important though because that’s what burns the energy (calories) that are taken in from the food we eat every day – aka Catabolism
It all comes down to physical activity but you don’t have to be a runner or a sports enthusiast. Physical activity is defined as “any bodily movement produced by skeletal muscles that requires energy expenditure” – so just start with some extra walking!
Ideally, you want to aim to be physically active consistently. Quickie workouts regularly 3 times a week will help your body burn calories constantly, even when you’re idle. Binge exercising rarely produces any lasting benefit.
It doesn’t help that the modern world is constructed to keep you sitting down so start small by introducing a little extra activity every day. Here are some ideas on how to add physical activity to your day without even trying:
- Take the stairs instead of the escalator or elevator
- Park the car at the farthest point away from the door you need to go to
- Carry your groceries or parcels to the car instead of using a cart
- Plant and maintain a garden.
- Pace around the house or your office when on the phone.
- Vaccuum more (this is not a comment on your house cleaning, vacuuming is actually good exercise)
- Work at finding an activity you enjoy – try lane swimming, karate, ballroom dancing, spinning . . . If you enjoy the activity, chances are better that you will actually do it.
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Image courtesy of AKARAKINGDOMS at FreeDigitalPhotos.net
