The Magic of Muscles

It is well understood that toned, strong muscles promote efficient, injury-free movement, supporting and stabilizing joints while contributing to optimal performance of activities of daily living. There are over 600 muscles in the body, with the skeletal muscles responsible for generating movement as they attach to and contribute to increasing the density of our bones through mechanical stress. Muscle mass is metabolically active tissue and utilizes approximately 20% of the total daily energy expenditure, while fat tissue is estimated at 5%. When we contract our muscles through movement and exercise, they release signaling proteins called myokines that act on the local tissue and can travel through the bloodstream, ultimately positively impacting cognitive function, mood, muscle mass, cardiovascular and metabolic health and reducing inflammation while boosting immune function; really, quite miraculous!  

Research demonstrates that myokines act on the brain tissue, increasing neuroplasticity (the brain’s ability to make new neural connections), favorably affecting our memory and ability to learn, and offering some protection from neurodegenerative disease. Myokines support muscle growth and recovery, improving muscle function. Research suggests that greater muscle mass is a powerful predictor of longevity and health span and is associated with more myokines being released from muscle cells when one moves and exercises. Greater muscle mass does not suggest that one must be heavily muscled like a body builder, but simply that muscular strength and endurance are developed to the extent that optimizes safe, strong movement throughout our daily life.

The American College of Sports Medicine (ACSM) recommends performing strength training exercises targeting all major muscle groups on 2 or 3 non-consecutive days per week, incorporating 8-10 exercises with 8-12 repetitions per set. ACSM further presents that it is important to speak with a physician before starting a new program, and can be helpful to work with a certified, educated fitness expert in a format that works for you. The key is to approach muscular strength and endurance exercise from the perspective of health and well-being—young people to seniors can enjoy the broad range of health-enhancing benefits as they seek to move more and live well.