Metabolism encompasses the chemical processes that convert the food and beverages we consume into energy. This energy fuels essential bodily functions such as breathing, blood circulation, tissue repair, and cell growth.
Your Basal Metabolic Rate (BMR) represents the number of calories your body requires to perform these vital functions at rest. A higher BMR indicates that your body uses more energy to maintain basic functions, which can facilitate weight management when combined with a healthy diet and regular exercise.
Several factors influence metabolism, including age, gender, body size, muscle mass, family history, and physical activity level. While some factors are beyond our control, adopting healthy habits can support a healthy metabolism as we age.
How Metabolism Changes with Age
Metabolism naturally slows with age by about 1–2% each decade. While this may seem minimal, it can accumulate over time. If calorie intake and activity levels remain unchanged, gradual weight gain may occur. However, maintaining lean muscle mass through regular exercise can help preserve metabolic function.
In Your 20s: Setting the Foundation
During your 20s, metabolism is typically at its peak. Higher levels of growth hormone and muscle mass mean the body burns energy efficiently, even at rest. However, habits like poor sleep, high alcohol intake, or skipping meals can disrupt this balance. Getting 7–9 hours of quality sleep, eating balanced meals, and including regular physical activity all help maintain a healthy metabolism.
In Your 30s: Balancing Lifestyle and Muscle Maintenance
As life gets busier—career growth, family responsibilities, and less time for exercise—muscle mass can begin to decline. Because muscle burns more calories than fat, this loss can slow metabolism. Additionally, hormone levels that influence metabolism, such as growth hormone, begin to decrease.
Focusing on strength training at least two days per week, combined with lean protein intake and fewer refined carbohydrates, helps preserve muscle and support metabolic health. For women, pregnancy can temporarily change metabolism, making balanced nutrition and physical activity especially important.
In Your 40s: Protecting Muscle and Joint Health
By your 40s, maintaining muscle becomes even more important. Many people experience muscle loss (sarcopenia) beginning around this age, which can reduce daily calorie needs. Strength training and resistance exercises help preserve lean tissue, firm muscles, and improve balance and posture.
Aim to include protein-rich foods such as eggs, fish, poultry, beans, or tofu at each meal, and incorporate healthy fats from sources like avocado, nuts, and olive oil. Staying active also helps reduce stiffness and joint discomfort that may limit movement.
In Your 50s: Supporting Hormonal and Heart Health
During the 50s, hormonal changes—such as decreases in estrogen, progesterone, and growth hormone—can further slow metabolism. For women, menopause often brings body composition changes and a higher risk of insulin resistance.
To counter these effects, continue strength and endurance training, like brisk walking, swimming, or cycling, to support heart and lung health. A diet rich in whole grains, vegetables, lean protein, and unsaturated fats helps maintain energy balance. Sleep quality also becomes more important, as poor sleep can increase appetite and reduce metabolic efficiency.
In Your 60s: Staying Strong and Active
In the 60s, the body’s ability to efficiently use stored energy decreases, making it easier to gain weight and lose muscle mass. Physical activity remains one of the best ways to keep metabolism active.
Aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, swimming, or dancing, along with muscle-strengthening activities twice a week. These help preserve muscle, protect joints, and reduce the risk of falls.
In Your 70s and Beyond: Focus on Function and Balance
By the 70s, metabolism continues to slow, but regular movement can make a significant difference. Activities that improve balance, flexibility, and coordination—like yoga, tai chi, or simple one-leg balance exercises—help maintain independence and prevent falls.
Nutrition remains essential: focus on smaller, nutrient-dense meals that provide protein, fiber, calcium, and vitamin D to support muscle and bone health. Even light daily movement, such as gardening or short walks, keeps the metabolism engaged and improves overall well-being.
The Bottom Line
Metabolism naturally changes over time, but you have the power to influence it through healthy habits. Staying active, eating nutrient-rich foods, getting enough sleep, and maintaining muscle mass can all help keep your metabolism steady as you age. Small, consistent actions—like daily movement, balanced meals, and strength training—go a long way in keeping your energy up and your health strong at every stage of life.
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References
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Boccardi, V., et al. Sarcopenia: A dive into metabolism to promote a healthy aging. Experimental Gerontology, 164, 111819. https://doi.org/10.1016/j.exger.2024.111819
Chen, Y., et al. Aging-related sarcopenia: Metabolic characteristics and therapeutic strategies. Frontiers in Aging, 5, 1358330. https://doi.org/10.3389/fragi.2024.1358330
Guo, J., et al. Aging and aging-related diseases: From molecular mechanisms to therapeutic strategies. Nature Reviews Molecular Cell Biology, 23(1), 1–18. https://doi.org/10.1038/s41592-022-00747-0
Palmer, A. K., et al. Metabolic changes in aging humans: Current evidence and future directions. Frontiers in Endocrinology, 13, 937437. https://doi.org/10.3389/fendo.2022.937437
Zhang, K., et al. Metabolic diseases and healthy aging. Frontiers in Public Health, 11, 1253506. https://doi.org/10.3389/fpubh.2023.1253506
