Is Metabolic Decline Inevitable As We Age?

Has your metabolism really changed as much as you think it has since those high school years? Is your metabolism really at fault for the increasing struggle to manage weight? While metabolism may slow as we age, there are other factors at play -- factors you can control that also contribute to weight gain.

Metabolism is responsible for every single biochemical reaction within the body. These reactions require energy, which is provided via caloric intake. You burn most of your daily calories -- about 60 to75 percent -- with little to no conscious effort. This is called your basal metabolic rate and it is influenced by genetics, gender, height, weight, muscle mass and age.

So is age a factor in slowing metabolism? Yes. The metabolic rate decreases by about two percent per decade after the age of 25. But since we can’t stop the aging process, it’s best to focus on what we can change, such as declining muscle mass.

Muscle mass also decreases with age and this plays a large role in decreasing metabolic rates. “Physically inactive people can lose as much as three to five percent of their muscle mass each decade after age 30,” says board-certified internist and endocrinologist Brunilda Nazario, associate medical director at WebMD. Since muscle is extremely metabolically active, having more muscle means you burn more calories, even at rest. Loss of muscle mass means fewer calories burned, which leads to weight gain.

Bottom line: Strength training is important, especially as we age. Replacing fat with muscle can help prevent, or even reverse, the process of metabolic decline. Studies from Harvard University found that those who participated in 20 minutes per day of strength training experienced smaller increases in age-related abdominal fat compared to those who spent the same amount of time taking part in cardiovascular exercise. If you’ve never tried strength training before, ask a personal trainer at the gym for a complimentary session to help you get started. No gym? No problem! Bodyweight exercises that you can do anywhere, such as pushups and squats, effectively build and help maintain muscle mass.

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