How exercise influences your metabolism

Your metabolism is the process your body uses to turn food into energy. While factors such as age, genetics, body size and hormones influence your metabolic rate, movement and muscle are areas you can influence.

Exercise immediately increases energy use

Whenever you move, your muscles need energy to work. This means your body uses more energy and burns more calories than it does when you are resting. Activities such as brisk walking, cycling, swimming, dancing, gardening or household chores can all add movement to your day. The more intensely or for longer you exercise, the more energy you use.

Strength training helps build muscle

Resistance exercises, such as weight training, can help build and maintain muscle. Muscle tissue uses slightly more energy at rest than fat tissue, so maintaining muscle can contribute to your resting metabolic rate.

Intensity can make a difference

Higher-intensity interval training (HIIT), which includes short bursts of more intense activity, can increase the amount of energy you use during exercise. Some studies suggest that HIIT may increase post-exercise energy expenditure for a short period after exercise compared with some other exercise types. Try adding short bursts of higher-intensity exercise into your workout, e.g., walk briskly for a minute or two, then sprint for 30 seconds.

Consistency matters most

Exercise doesn’t dramatically “speed up” your metabolism. Instead, much of its benefit comes from the energy you use through movement and from helping you maintain muscle and fitness. Combining cardio with strength training and making regular movement part of your lifestyle can support healthy weight management.