The answer lies not only in cardio or daily exercise but, more importantly, in building muscle. Muscle is much more than a symbol of strength or aesthetics; it’s an active, metabolically protective tissue that helps regulate blood sugar levels, improve insulin sensitivity, and support overall health as you age. Building and maintaining muscle is an often-overlooked strategy for mitigating the effects of sedentary lifestyles and promoting long-term health and longevity.

Why Muscle for Longevity?

Muscle tissue plays a significant role in maintaining metabolic health. It’s the body’s largest glucose reservoir, which helps to regulate blood sugar levels and prevent insulin resistance. As a result, building muscle can reduce risk for type 2 diabetes and other metabolic diseases.

Here’s why muscle matters:

1. Improves Insulin Sensitivity:
   First, when you build muscle, you improve your body’s ability to respond to insulin, the hormone responsible for regulating blood sugar. Muscle tissue absorbs glucose from the bloodstream and stores it as glycogen, which can be used later for energy. More muscle means your body can handle blood sugar spikes more effectively, reducing your risk of metabolic disorders.
2. Supports Mobility and Joint Health:
   Second, as people age, muscle mass naturally declines, a condition known as sarcopenia. This loss of muscle contributes to frailty, reduced mobility, and a higher risk of falls and fractures. Strength training counteracts this decline, ensuring that you maintain the mobility and physical strength needed to live independently as you age.
3. Enhances Metabolic Rate:
   Third, muscle tissue is metabolically active, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate, which helps prevent weight gain and obesity, two major contributors to metabolic diseases.
4. Reduces Inflammation:
   Fourth, chronic low-grade inflammation is a hallmark of many age-related diseases, including cardiovascular disease, diabetes, and cancer. Regular resistance training has been shown to reduce markers of inflammation, thanks to the anti-inflammatory properties of contracting muscle fibers (to be discussed further in future blogs).
5. Boosts Mental Health:
   Lastly, physical activity, especially strength training, has been linked to improved mental health. It releases endorphins, reduces stress, and enhances overall well-being. Additionally, muscle strength and mobility also give people a sense of independence and confidence. Consequently, this reduces the likelihood of depression or anxiety.

The Science Behind Muscle and Metabolic Health

 Physiologically, muscle tissue acts as the body’s metabolic engine. Here are some of the ways muscle influences metabolic health:

1. Glucose Uptake and Glycogen Storage:
   Muscle tissue is the primary site for glucose uptake from the bloodstream. After you eat, glucose enters the bloodstream, and insulin helps transport it into muscle cells. Once inside, glucose is stored as glycogen or used for energy. As a result, this process stabilizes blood sugar levels and reduces the risk of insulin resistance.
2. Hormonal Regulation:
   Building muscle has been shown to influence the release of important hormones, including:
   • • Insulin-like growth factor 1 (IGF-1): Supports muscle growth and repair while also promoting glucose metabolism.
     • Myokines: Anti-inflammatory molecules released by muscle during contraction, which help regulate immune function and reduce inflammation.
3. Fat Oxidation:
   Muscle tissue helps the body burn fat more efficiently. During resistance training, the body utilizes fat stores for energy, reducing fat accumulation around vital organs like the liver and pancreas.
4. Energy Production (Mitochondrial Health):
   Muscles contain mitochondria, the powerhouses of cells that produce energy. Strength training increases mitochondrial density, improving energy production and reducing fatigue. As a result, building muscle offers a key benefit for aging populations.

Building Muscle for Longevity

Building muscle doesn’t require extreme workouts or lifting hundreds of pounds. It’s about consistency and choosing exercises suited to your age and fitness level. Here’s how to get started:

1. Strength Training:
   • Focus on compound movements, my favorites are hip thrusts, squats, deadlifts, bench presses, and rows. Since these exercises target multiple muscle groups. they’re also highly effective for building overall strength.
   • For beginners, bodyweight exercises such as push-ups, lunges, and planks are great starting points. Nevertheless, improper progression could lead you to certain injuries.
   • Aim for at least two to three strength training sessions per week, then gradually increase the intensity. 30 to 45 minutes is enough to stimulate muscle growth.
2. Adequate Protein Intake: Muscle growth requires protein. Consuming 1.6 to 2.2 grams of protein per kilogram of body weight daily helps support muscle repair and growth. Include high-quality protein sources such as eggs, chicken, fish/tuna, red meat, and whey protein in your diet.
3. Active Recovery: Recovery is as important as training. Incorporate activities like yoga, stretching / mobility sessions, or light walking to promote blood flow and reduce muscle soreness.
4. Prioritize Sleep: Quality sleep is crucial for muscle recovery and hormone regulation. As a result, aim for 7–9 hours of sleep per night. (note sleeping before midnight is crucial for optimal recovery)

Overcoming Barriers to Muscle Building

I mentioned above that short sessions to 30 to 45 minutes are enough for building muscles. However, many still believe that building muscle requires hours in the gym or lifting very heavy weights.

Short, targeted workouts can be just as effective. Even with a busy schedule, you can incorporate resistance training at home or in a gym setting.

For example:

• Use resistance bands or light dumbbells. (beginners)
• Perform bodyweight exercises like squats and push-ups. (beginners to intermediate)
• Focus on progressive overload by gradually increasing resistance or repetitions. (All levels)

Long-Term Benefits of Building Muscle

The benefits of building muscle go beyond physical strength. It enhances your overall quality of life, supports healthy aging, and reduces the risk of chronic diseases. Long-term strength training has been associated with:

• Lower rates of type 2 diabetes.
• Reduced cardiovascular risk.
• Improved cognitive function in older adults.

Muscle is more than just tissue; it’s also a powerful tool for health and longevity. In today’s sedentary world, building and maintaining muscle is one of the most effective ways to combat the negative effects of prolonged sitting and prevent metabolic diseases. Whether you’re in your 30s or 60s, it’s never too late to start.

By incorporating strength training into your routine, eating a balanced diet, and staying consistent, you’ll set yourself up for a healthier, more resilient future. Remember, the goal isn’t just to train, it’s to build a body that supports you for life.

By: JC Rabbath – M.S Health & Fitness