Dr. Ann says exercise is the supreme metabolism booster: Here’s why

Metabolism is the process by which your body converts food into energy at the cellular level. It plays a crucial role in maintaining weight, energy levels and overall health. While there are many strategies to boost metabolism, nothing is more effective than regular physical activity. Exercise enhances metabolism in four key ways, making it the ultimate metabolism booster.

1. Exercise builds lean muscle mass

One of the most significant ways exercise improves metabolism is by increasing lean body mass, or muscle. Resistance training, such as weightlifting, yoga and Pilates, is particularly effective in building and maintaining muscle tissue. This is vital because muscle is the primary driver of your basal metabolic rate — the number of calories your body burns at rest.

Consider this:

• One pound of muscle burns 14 calories per day.
• One pound of fat burns just 3 calories per day.

The more muscle tissue you have, the more calories you burn even when you’re not moving. Engaging in regular strength training ensures you maintain or even increase your muscle mass, which keeps your metabolism running efficiently.

2. The “afterburn” effect

Exercise also leads to a temporary spike in metabolic rate after activity, known as the “afterburn effect” or excess post-exercise oxygen consumption. This means your body continues to burn calories even after you’ve finished working out.

• Aerobic exercises, like jogging or spinning, produce the most significant afterburn.
• Even moderate activities, such as brisk walking, provide a temporary boost in metabolism.

By incorporating regular exercise into your routine, you can enjoy this prolonged calorie burn throughout the day.

3. More mitochondria = better fat burning

Mitochondria are the powerhouses of your cells, responsible for burning fuel and fat to produce energy. Exercise, especially high-intensity interval training (HIIT), increases both the number and efficiency of mitochondria in your body. The more mitochondria you have and the better they function, the more fat you burn and the more energy you’ll have.

To maximize mitochondrial function:

• Engage in vigorous workouts like sprinting or circuit training.
• Incorporate HIIT into your routine for a metabolism-boosting effect.

4. Exercise enhances insulin function

Insulin is often referred to as the “mother hormone” of metabolism because it regulates blood sugar levels and fat storage.

Regular exercise, particularly aerobic activity, improves insulin sensitivity, allowing your body to efficiently use glucose for energy instead of storing it as fat.

When insulin functions optimally, your metabolism is stronger, and your risk of metabolic disorders like diabetes decreases.

The takeaway: Move more, burn more

To enjoy the benefits of a faster metabolism, make movement a daily habit. Whether it’s weightlifting, jogging, HIIT or even a brisk walk, every bit of exercise contributes to a stronger, healthier metabolism.

And don’t keep this knowledge to yourself — share it with friends and family. Encouraging others to stay active is one of the best gifts you can give for lifelong health and vitality.

Now, go move and enjoy the rewards of an energized metabolism.

Dr. Ann Kulze is founder and CEO of Just Wellness and has a knack for breaking down the science of healthy eating and living into simple and easily digestible messages. She has been featured on “Dr. Oz,” “Oprah and Friends,” WebMD and U.S. News & World Report. Alabama News Center is publishing advice from Dr. Ann.