Have you heard the age-old claim that as we hit middle-age, our metabolism slows down? This can be a very discouraging thing to think about, especially if it makes you feel like your health will one day be out of your control.
A recent study shows that this assumption isn’t true! Not all mid-life weight gain can be blamed on your “slowing metabolism.” As it turns out, our metabolism stays the same from ages 20 to 60! This is good news for most, but if you aren’t getting the necessary physical activity you need into your everyday routine, it might actually be a wake-up call to start paying more attention to your health.
Total Body Physical Therapy has put together some information about how you can increase your physical activity and watch your diet so that you can continue feeling your best (and fitting into your favorite pair of jeans!) without issues!
What is metabolism?
The word “metabolism” refers to all of the chemical processes taking place in your body that keep you alive and help your organs to continue normal function. It also refers to the way your body is able to convert what you’re eating and drinking into usable energy.
For years, people have believed that as we get older, we should naturally expect our metabolism rates to drastically change and dip, but a recent article published in August of this year, titled “Blaming Mid-Life Weight Gain on a ‘Slow Metabolism’? Study Says Unlikely” states differently.
“Although a number of factors can add to weight gain during mid-life, it’s unlikely that a slowing metabolism is one of them, new evidence suggests.
A team of global investigators found that total energy needed by the body increases after birth and peaks at about 1 year. In fact, after adjusting for weight, 1-year-olds need more calories than adults do. After 1 year, energy requirements drop about 3% a year until age 20, hold steady through midlife, and decrease again after age 60.
“We don’t see any evidence for metabolism slowing in middle age. That’s surprising given the common experience people have that their metabolism slows in their 30s, 40s, or with menopause, for example,” lead author Herman Pontzer, PhD, says.” (Medscape)
The study itself is still ongoing, but researchers expect that findings will remain true over time. If this is the case, that means that more people are going to need to start taking a more active role in their overall wellness and the state of their health!
If you are middle-aged and experiencing weight gain, chances are it’s because you’re consuming more food than you used to when you were younger, and you’re not getting enough physical activity in to offset your calorie intake. The good news is that there are several things you can start doing to balance things out and stop checking the scale every day.
How can I increase my physical activity?
Since we can’t blame a slowing metabolism for those extra 5 pounds any longer, we’ve got to make it a point to stay as healthy as possible! If your idea of exercise is limited to lifting weights at the gym or going on 5-mile runs, you might find it hard to motivate yourself to exercise after long and tiring days at work.
The good news is that there are many ways to lead an active and healthy life. No matter what season we’re in, you should look for reasons to stay active! Here are some easy and fun ways to add more exercise into your routine.
Bring out your old bike
Riding a bicycle is one of the easiest and most inexpensive ways to stay active. A physical therapist can show you the best way to ride the type of bike you own as well!
If you’re not as fit as you once were, start out small. Even 15 to 20 minutes of light biking every other day is helping you get active and develop a healthier routine. One of the greatest aspects of biking is that you can easily personalize this activity to your needs.
You can start out by simply riding around your neighborhood, and eventually build up to riding a dozen or more miles each week.
Try joining a yoga class
Running or leaping around at a fast pace isn’t necessarily the best method to stay in shape. Yoga relieves stress, stretches muscles, increases range of motion, and aids with breathing control, all of which are beneficial to the body and mind.
Yoga classes provide both structured learning and a supportive social environment. There are tons of online instructors as well if you’re more comfortable participating in a yoga routine that way!
Making the right changes to our diets
There are several changes you can make when it comes to watching what you’re eating!
Try to get more fruits and veggies into your meals. From deep purple and vibrant green to neon orange and brilliant yellow, fruits and vegetables come in a rainbow of colors. These hues, on the other hand, aren’t just for show; they’re a message that you should be consuming more of these foods! They’re rich in antioxidants, vitamins, and minerals, and also have anti-inflammatory properties as well.
Switching to healthier proteins with all the nutritional content but none of the inflammatory qualities is a simple way to solve this problem. Fish (particularly fatty fish like tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes, and legumes should all be on your menu.
It’s all too tempting to fall back on hamburgers, fried chicken, deli meats, and other quick protein sources, but sometimes these choices can cause unwanted weight gain and/or chronic pain and inflammation.
Cutting back on sugar can be difficult but necessary as we age. You don’t have to say goodbye to sweets altogether, but try to be more mindful the kinds of sugars you’re eating every day. For example, swap out chocolate for a homemade fruit smoothie!
Pair physical therapy with exercise and better nutrition
Working with a physical therapist to manage your weight and pain through exercise and diet can completely transform your life. Seeing a licensed physical therapist is a great way to add a little extra something to your journey of getting healthier and feeling better.
A physical therapist can employ a variety of techniques. Manual therapy, dry needling, and even ultrasound treatments are some of the modalities that can be used. You may be given stretching and mobility exercises to undertake at home by a physical therapist.
We strongly recommend seeking physical therapy if you are experiencing pain that keeps you from being able to carry out your everyday activities as normal. If you’re worried about maintaining your weight as you age, or you want to learn more about your metabolism, give Total Body Physical Therapy a call today!
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Tags: Natural pain relief, Natural treatment, nutrition, opioids, physical activity, physical therapy, physical therapists, aches and pains, Rehabilitation, chronic pain, physical health, Metabolism
