One of the most difficult parts of aging is that your metabolism slows down. Your body doesn’t break down food as quickly as it did in your younger years—the rate actually decreases by 10% every 10 years after age 20. A slower metabolism can result in putting on extra weight if you’re not proactive about your situation. That’s why it’s necessary to get in regular physical activity—especially as you grow older. The goal is to build and maintain as much lean muscle mass as possible to keep your metabolism high and ward off the effects of aging. So we’ve put together the best floor exercises you need in your life to speed up your metabolism after 50. You can thank us later!
In order to increase and maintain lean muscle mass, you should strength train at least two to three times a week. If you haven’t been training, you can kick things off with some floor exercises. Floor exercises can be a great way to stimulate your muscles and boost your metabolism after 50. They can be performed anywhere and are a great supplemental workout outside of your strength training and cardio sessions.
Below are four movements you can incorporate into your fitness routine to speed up your metabolism after 50. Aim for 3 to 4 sets of the following exercises, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For the Bodyweight Squat, keep your torso upright and your core tight as you sit back onto your heels and hips until they’re parallel to the ground. Then, come back up, flexing your glutes and quads at the top. Complete 3 to 4 sets of 15 reps.
For this next exercise, think of a movement that’s half squat/half pushup. Get down on the floor, and place your hands underneath your shoulders in a tabletop position. Then, turn your forearms inward about 45 degrees to form a diamond with the hands, and have your knees bent just above the ground. Keep your weight evenly balanced between your hands and the inside balls of your feet. Lower yourself by bending at the elbows while pushing your knees out and keeping your back flat. Push your back up through your palms and toes while flexing your triceps hard at the top with each rep. Complete 3 to 4 sets of 15 to 20 reps.
Begin the Cross-Body Mountain Climber exercise by getting into a pushup position with your feet fully extended and shoulders in line with your wrists. Keep your core tight, and take one knee and drive it towards the opposite elbow, flexing your obliques at the end. Bring your leg back to the pushup position before doing it again with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Perform 3 to 4 sets of 10 reps for each leg.
This final move will have you lying on the ground. Place your heel on top of an elevated sturdy surface with your knee bent and your other leg up in the air. Keep your core tight, and push through the heel and the hip of the working leg, extending your hip all the way up. Flex your glute hard at the top, then lower under control back to the ground before performing another rep. Complete 3 to 4 sets of 10 to 15 reps on one side before switching over to the other.
Tim Liu, C.S.C.S.