We all know that adequate muscle supports strength, balance and mobility, but in recent decades the understanding of muscle has expanded beyond its mechanical functions to emphasise its roles in metabolic regulation, endocrine function and overall health. This comprehensive perspective qualifies muscle to be classified as an organ, often referred to as the ‘organ of longevity’.
Maintaining muscle mass and function is important for supporting various bodily processes that affect longevity. One of the most important is metabolism ‒ the chemical process that converts food into energy and supports essential functions like growth, repair and maintenance. Have a slow metabolism? Increase your muscle mass. It is like increasing the idling speed of an engine. Because muscle is a metabolically active tissue, the more you have the higher your Basal Metabolic Rate (BMR) ‒ the energy your body uses at rest. Rather than focusing on losing fat, think of gaining muscle ‒ a positively directed, more efficient mechanism for getting lean.
Muscle tissue is a primary site for glucose storage and use. After a meal, muscles absorb glucose from the bloodstream where it is stored as glycogen for later energy usage. More muscle mass means better blood sugar regulation and more glycogen storage capacity. More muscle mass improves insulin response, lowering the risk of insulin resistance and type 2 diabetes, which can shorten lifespan.
Resistance training and high-quality protein consumption stimulate muscle growth. Engaging in strength training can boost the production of beneficial hormones like growth hormones and testosterone, both of which help sustain muscle mass, bone density and overall vitality. And yes, ladies, this includes you. The benefit of muscle mass is gender neutral. Only 5-10% of women have the genetic potential to develop noticeably large muscles, the rest simply appear firm.
Strong muscles enable better mobility and physical function. This means older adults can keep their independence; reducing the risk of falls, fractures and loss of function that often leads to disability and a diminished quality of life. Skeletal muscle activity also promotes better cardiovascular health. Regular physical activity, particularly strength training, can improve heart health, increase circulation and reduce the risk of cardiovascular disease, which is a leading cause of death globally.
Mother Nature grants us the ability to easily gain muscle mass well into our 20s and 30s. The younger you are when you deliberately focus on muscle mass, the longer you reap the benefits. It is like saving for retirement early in life ‒ the longer time horizon offers greater returns. In mid-life the ground begins to shift. The ability to build muscle slows down with gradual hormonal declines, but gains can still be achieved. More physical effort is needed as well as higher protein intake, the fuel for muscle synthesis.
At a certain point, the goal of preserving mass counts as a win. The minute you stop strength training, atrophy begins at an alarming rate with life-changing consequences, so do not stop. If resistance training is not part of your routine, add it starting today. Body weight exercises, like pushups and air squats are a good start. If possible, find a trainer who can help you be effective, consistent and safe. You only need to strength train three times a week to be strong; too often is counterproductive, as your muscles need time for rest and recovery.
Luckily, I found strength training in my 20s, and it has served me well, but I have issued myself a challenge: Before I am 65 in August 2026, I want to be able to perform one unassisted pullup. I have never been able to do one, but I believe that I can. I now have a coach and 20 months to make it happen. I am channeling my inner, protein-consuming tortoise… I will keep you posted.
Libby Heath shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com