Redefining Longevity Beyond Shape and Age

The Musculoskeletal System: a team effort

Our musculoskeletal system is much more than just bones and muscles. It includes our bones, muscles, tendons, ligaments, cartilage and connective tissues, all working together to support movement.

These tissues constantly communicate with each other and adapt to the demands we place on them. Together, they allow us to do everything from walking and climbing stairs to lifting, carrying and exercising.

The important thing is that we can influence how well this system functions as we age.

Longevity by design

Longevity isn't simply about living for longer. It's about being able to keep doing the things you enjoy for as long as possible.

Being able to get up from the floor, climb stairs, carry shopping, walk confidently, get out of a chair or open a jar all depend on having enough strength, balance and coordination.

And the benefits of staying physically active go well beyond our muscles and bones. Regular exercise also supports heart health, brain health and our ability to remain independent.

Two simple measures that can tell us a lot about how our physical function is changing as we age are grip strength and walking speed.

So, ask yourself:

Are you walking as quickly and confidently as you used to?

Can you still open a jar without thinking twice about it?

These may seem like small things, but they are useful indicators of how well our body is functioning.

It's not just about losing muscle

We often hear the word sarcopenia, which describes the age-related loss of muscle mass and muscle function. But when we talk about ageing, muscle strength is particularly important. There is a term for the age-related loss of muscle strength: dynapenia.

You don't necessarily need to be interested in having bigger muscles or looking "ripped". What really matters as we get older is being able to use our muscles effectively and retain the strength and power to do the things we want to do.

Muscle strength naturally starts to decline with age, and this can eventually affect everyday activities and independence. The good news is that, unlike many aspects of ageing, muscle is something we can actively train.

Think about it another way:

If someone told you that you could lose 3–4% of something valuable every year from around the age of 40, would you simply accept it?

Or would you do something to protect it?

That's essentially what strength training allows us to do with our physical capacity.

Strength training = stronger body, healthier brain

Strength training isn't just about building bigger muscles.

It can help us maintain:

• Muscle strength

• Muscle power

• Bone strength

• Balance and coordination

• Physical independence

• Cognitive and brain health

One of the most important things to understand is that strength and muscle size are not the same thing. You can become stronger without necessarily becoming significantly bigger.

For healthy ageing, our training should therefore include exercises that challenge us to produce force, as well as exercises that develop power - the ability to produce that force quickly. This doesn't mean every workout needs to be exhausting or involve lifting extremely heavy weights. It means giving the muscles a sufficient challenge to encourage them to adapt.

Strength training and our bones

Our bones are living tissue. They respond to the demands placed on them.

When we regularly load our bones through activities such as strength training, walking and other weight-bearing exercise, we give them a reason to maintain their strength.

Strength training therefore plays an important role in helping to maintain bone density and reduce the loss of bone strength that occurs with ageing.

And the relationship between muscle, bone and the brain is more interesting than you might think.

Our bones don't simply provide a framework for the body. They also release chemical signals that can communicate with other tissues, including the brain.

One of these is osteocalcin, a hormone produced by bone. Research suggests that osteocalcin can influence brain function and may play a role in areas such as learning, memory and cognitive function.

So when we train our muscles and load our bones, we're not simply working on how our body looks, We're investing in how our whole-body functions.

The brain–muscle connection

There is another important reason to keep strength training as we age.

Every movement we make involves communication between our brain and our muscles.

Your brain tells your muscles what to do, and your muscles constantly send information back to your brain about what is happening.

This is called neuromuscular coordination.

It's what allows you to:

• Walk without stumbling

• Climb stairs

• Catch a ball

• React when you lose your balance

• Pick something up accurately

• Change direction

• Write your name

As we get older, maintaining this communication becomes increasingly important.

Strength training doesn't just teach a muscle to become stronger, it also challenges the nervous system - the system that controls and coordinates movement. This can help us maintain our ability to produce force, react quickly and control our movements.

Exercise also has important effects on the brain. Regular physical activity is associated with changes in brain function and structure and can support cognitive health as we age. So, strength training isn't simply about stronger muscles, it's about maintaining the connection between the brain, nervous system, muscles and bones that allows us to move through life with confidence.

Ultimately, strength training is about keeping your options open.

Supporting your journey through every life stage.

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