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We often run here and there as kids, our stamina is at a high level. But as we grow older, metabolism changes and our stamina decreases. Let me discuss how to maintain a healthy body without workout and without even noticing it. First, let me discuss what are these changes.

Metabolic Changes

These changes are associated with aging. These changes can affect various aspects of how our bodies process and utilize energy, which in turn can impact our overall health and well-being.

  • Reduced Basal Metabolic Rate (BMR): One of the most apparent metabolic adjustments is a decline in basal metabolic rate (BMR). BMR signifies the quantity of energy (calories) needed by the body to maintain fundamental functions like breathing and sustaining body temperature when at rest. Advancing age often corresponds to a deceleration in BMR, implying a decreased calorie requirement to sustain one’s weight.
  • Diminished Lean Muscle Mass: The aging process frequently leads to a decrease in muscle mass, a phenomenon referred to as sarcopenia. Muscle tissue is metabolically active, and its reduction can further contribute to a dip in BMR. Consequently, reduced muscle mass results in fewer calories burned during periods of rest.
  • Shifts in Hormone Levels: Hormones play a pivotal role in regulating metabolism. As we age, hormone levels, encompassing growth hormone, thyroid hormones, and sex hormones, may undergo a decline. These hormonal fluctuations can exert an influence on metabolism, potentially leading to weight gain and alterations in fat distribution.
  • Onset of Insulin Resistance: Insulin, a hormone responsible for blood sugar regulation, might become less effective with age, resulting in insulin resistance for some individuals. Insulin resistance implies reduced responsiveness of cells to insulin’s signals, which can culminate in elevated blood sugar levels and an escalated susceptibility to type 2 diabetes.
  • Altered Fat Distribution: Older individuals may encounter variations in how their bodies distribute fat. Notably, fat tends to accumulate around the abdomen and internal organs, a pattern linked to heightened risks of metabolic syndrome and cardiovascular diseases.
  • Diminished Physical Activity: Advancing age often ushers in reduced levels of physical activity. A sedentary lifestyle can contribute to muscle loss, weight gain, and an overall deterioration in metabolic health.
  • Adjustments in Dietary Patterns: As individuals age, their dietary preferences and habits can undergo transformations. These shifts can impact calorie consumption, nutrient absorption, and overall nutritional status, ultimately influencing metabolism.
  • Attenuated Digestive Efficiency: Aging can lead to a decrease in digestive efficiency. This can impede the absorption of nutrients, potentially giving rise to nutritional deficiencies.
  • Decreased Thermogenesis: Thermogenesis, the process through which the body generates heat and burns calories, may decline with age. Age-related reductions in thermogenesis can contribute to a decelerated metabolism.
  • Reduced Hydration: Older adults may face an increased risk of dehydration, which can have repercussions on metabolic processes. Adequate hydration is pivotal for supporting efficient metabolism.
  • Medication Utilization: A substantial number of older adults rely on medications to manage various health conditions. Certain medications can induce side effects that impact metabolism and appetite.

Activities for kids

These changes can be countered or minimized by practicing a long-term routine. Here are some example routines to start practicing from a young age til you become an adult.

  1. Running/Jog – A simple yet effective way to increase cardio, associate jogging or running in your everyday tasks such as going to school or by playing in the playground. This exercise will have a long term effect as you grow older like minimizing fatigue and well toned leg muscles.
  2. Do house chores – Another example of long term routine that has long term effect. This is most likely the most effective one. A simple lifting, sweeping, and decluttering can prove beneficial. It can combat laziness, simple muscle training, release sweat, and you can help your parents. They might as well give you some rewards in return, a win-win situation.
  3. Sports – Join sports as early as you can. Sports promotes physical and mental prowess throuh training and hands on experience.
  4. Travel/Hike – If you have passion in traveling, hiking, or mountain climbing, then this is a well suited activity for you.
  5. Eat Healthy – Most kids are picky, and will more likely choose what suites their taste buds. Introduce fruits and veggies at an early stage. Let kids know the benefits of each meals they had. Parents should also be knowledgeable in nutrients building for kids in any age.
  6. Play – Letting you kids play is proven to have many benefits not just physically but it can also improve their overall well-being.

Activities for teeanagers and adults

The above examples are best suited for kids, but how about if you are teenage or adult? Is it too late? The answer is no. It’s better late than never. Below are examples for teenage to adults.

  1. Maintain a healthy diet – Adults and teenagers are in grasp of what they will eat. It is a stage where you can decide your plate. Be adviced that you may feel well eating all those greasy, fatty and other unhealthy foods you consume but in the long run it will show it’s side effects. Cut off carbs, sugar, cholesterol, and junk foods. There are healthy alternatives for these types of foods if you crave them.
  2. Meditation – Yoga and zumba for example can help you maintain your body. Join a zumba session in your neighboorhood.
  3. Dance – Who does not love parties? And what’s a great party without some music beat that moves your feet. Dancing is an expression, and art, a way of conveying thoughts that can help maintain your overall physique. Anyone can do this with or without talent.
  4. Travel – All travels requires physical fitness. It requires walking and running like walking leisurely on the beach, hiking, swimming, roaming around for a great instagram picture and more. A great activity to feed your soul and body.
  5. Learn from experts – Enroll or subscribe to physical fitness coaches or trainers. They will help you push yourself to the limits while tracking your overall workouts. Knowledge, dedication, and discipline is the key to achieving a fit and healthy body. Experts will guide you the correct way how to do this.


Train kids health and wellness at a young age to prevent injuries, diseases, and cardio problems as they grow. You can train them without a strict discipline by using alternative foods kids would love. Let them enjoy their childhood as this is the stage where they carve their future self. Limit gadget use and introduce them to nature. Here is a complete guide:

As an adult, keep track of your overall wellness. Don’t just work, go out! Put them together, then workout. I know some of us needs to work to support our families and ourselves. It is acceptable, but think how you can do that on a long term basis.