One of the hardest parts of aging is that your metabolism slows down. Your body doesn’t break down food as fast as it did in your younger years – average actually decreases by 10% Every 10 years after the age of 20. A slow metabolism can lead to weight gain if you’re not proactive about your posture. That’s why it’s essential to get regular physical activity – especially as you age. The goal is to build and maintain as much muscle mass as possible to keep your metabolic rate high and stave off the effects of aging. So we’ve rounded up 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 trained, you can start with some floor exercises. Floor exercises can be a great way to stimulate your muscles and increase metabolism after age 50. It can be performed anywhere and is a great complementary exercise outside of strength training and cardio sessions.
Here are four moves 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 then, don’t miss the 6 best exercises for strong, toned arms in 2022, the trainer says.
For a bodyweight squat, keep your torso straight and torso taut as you sit on your heels and hips until they are parallel to the floor. Next, come back up, flexing the gluteus maximus and quadriceps muscles at the top. Complete 3 to 4 sets of 15 reps.
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For this next exercise, consider a half squat/half pushup movement. Get down on the floor and place your hands under your shoulders in a tabletop position. Then, roll your forearms about 45 degrees inward to form a diamond with the hands, and bend your knees just above the floor. Keep your weight evenly balanced between your hands and the inner balls of your feet. Lower yourself by bending at the elbows, pushing your knees out and keeping your back straight. Push your back through your palms and toes while flexing your triceps firmly at the top with each rep. Complete 3 to 4 sets of 15 to 20 reps.
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Begin the Cross-Body Mountain Climber by getting into push-up position with your feet fully extended and shoulders in line with your wrists. Keeping your core tight, take one knee and push it toward the opposite elbow, bending your oblique at the end. Return your leg to a push-up position before doing it again with the other leg. Switch back and forth, keeping the tension in your core the whole time. Do 3 to 4 sets of 10 reps per leg.
This last step will make you lie flat on the floor. Place your heels on a sturdy, elevated surface with your knee bent and your other leg in the air. Keeping your core tight, push through the heel and hip of the working leg, extending your thigh upward. Flex your butt muscles firmly at the top, then lower under control back to the floor before performing another rep. Complete 3 to 4 sets of 10 to 15 reps on one side before switching to the other side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles