Muscle Mass: The Currency for Functional Longevity
Currency for Functional Longevity
In today’s world, money is the currency that allows us to exchange value. But when it comes to the human body, muscle mass is the currency for healthy aging and optimal performance. The more muscle you maintain, the more control you have over how well you age and how active you remain throughout your life.
Now, let’s address the two common reactions to this idea:
I’m not just saying this because I’m a physical therapist.
When I say “muscle mass,” I don’t mean the bulky, bodybuilder kind. I’m talking about the amount of skeletal muscle you have compared to other tissues, like fat and bone.
A picture is worth a thousand words
We’re talking about the amount of skeletal muscle present in your body in relation to other types of tissues, like adipose fat and bone. This picture below speaks a thousand words.
This image serves as a reminder of how the body declines without regular training, but it’s also a joyful reminder that you have the power to take control of aging and maintain functional longevity.
Why does muscle mass matter so much?
Muscle mass isn’t just about looking fit—it’s about keeping your body functioning well as you age. The image below (imagine it here) is a powerful reminder of what happens when we don’t stay active, but it’s also a joyful reminder that you can take control of your aging process. You hold the power to build strength, move better, and enhance your quality of life for the long term.
Here are three of the top issues muscle mass helps with as we age:
Blood Sugar: Muscle mass plays a key role in regulating glucose metabolism, which can prevent or manage diabetes.
Lymphatic Drainage: Strong muscles help with circulation and support the body’s lymphatic system, improving immunity and reducing inflammation.
Bone Health: Muscle mass contributes to stronger bones, reducing the risk of osteoporosis and fractures.
But there’s more to it than just muscle mass
Think of muscle mass as the currency for healthy aging. Strength and mobility give you access to that currency, and conditioning determines how much of it you get to spend. Here’s what that means:
Strength: Knowing how to use your muscles efficiently and building confidence in how you move.
Mobility: Maintaining the flexibility and range of motion necessary to use your strength effectively.
Conditioning: Ensuring your muscles are trained to match your lifestyle—whether that’s running, hiking, or simply staying active with family and friends.
How to Get Started: Mobility, Strength, Power & Speed, Conditioning, and Movement Quality
Here are the fundamentals of movement we help you achieve at Zero Point One:
Mobility (Range of Motion): Mobility is the foundation that allows you to access your strength, power, and everything you want to do in life. Having good mobility means your joints move freely and your muscles and nerves are flexible enough to support your body’s natural movements. Without sufficient range of motion, your body compensates, leading to imbalances, stiffness, and a greater risk of injury. Prioritizing mobility ensures that you can move through life with ease and perform exercises with proper form and efficiency.
Strength: Focus on improving how you move, so you can strength train with confidence and avoid injury. This means learning proper techniques for exercises like squats, lunges, and deadlifts.
Power & Speed: Moving faster is not just for athletes—it's essential for everyone, especially as we age. Power and speed training helps your muscles react quickly, improving performance, enhancing daily activities, and preventing injuries. Quick, powerful movements help with balance and coordination, making you less likely to experience falls as you grow older. Whether it's catching yourself from slipping or moving with agility in your workouts, speed and power keep your body responsive and ready for life’s demands.
Conditioning: Tailor your conditioning to match your goals. Whether that’s running a mile, sprinting, or high-intensity interval training (HIIT), ensure your cardio program fits your lifestyle.
Movement Quality: Focus on form and mechanics to get the most out of your exercises. Learning to move well reduces the risk of overuse injuries and keeps you active long-term.
Start With Quantity, Then Improve Quality
Quantity: If you’re part of the 80% of people who don’t get enough exercise, start by hitting the recommended activity guidelines:
Cardio: 150-300 minutes of moderate-intensity exercise (like brisk walking) or 75-150 minutes of vigorous activity (like running) per week.
Strength Training: Two or more days of moderate to high-intensity muscle-strengthening activities.
Quality: As you work toward these quantitative goals, focus on improving the quality of your movements. This ensures you get the most out of your workouts while avoiding injury. For example, learn to squat properly or engage your core during dynamic exercises to improve performance and protect yourself.
More and Better: The truth is, these activity guidelines are a minimum. If you want to truly build functional longevity, it’s worth aiming higher. Exceed the recommendations to create a lifestyle that supports long-term health, strength, and vitality.
Controlled Aging and Injury Prevention
While we can’t control everything, we can absolutely influence how we age. Instead of aiming for “prevention,” which can feel daunting, let’s focus on injury mitigation and controlled aging. Exercise is the most powerful tool you have for your physical, mental, and emotional health.
We have much more control over our bodies than we realize. Aging better, staying strong, healing from pain, and feeling your best are within reach. It all starts with using your body the way it was designed to be used—building strength, improving mobility, and staying active.