Artikel: Why Muscle Is One of the Most Important Organs for Healthy Ageing

7. Jul 2026Healthy Ageing

Why Muscle Is One of the Most Important Organs for Healthy Ageing

Quick Answer

When most people think about muscle, they think about movement, exercise or athletic performance. In reality, skeletal muscle does far more than help you lift shopping bags or climb the stairs.

Scientists now recognise muscle as one of the body's most important organs because it influences metabolism, blood sugar regulation, bone strength, immune function, inflammation, hormone health and even brain function. Maintaining healthy muscle throughout life is one of the most effective ways to support healthy ageing, preserve independence and improve quality of life.

What You'll Learn

In this article you'll discover:

Why skeletal muscle is now considered an organ
How muscle supports far more than movement
Why muscle naturally declines with age
The impact of menopause on muscle health
The relationship between muscle and longevity
Practical, evidence-based ways to maintain muscle throughout life

Introduction

When you hear the word muscle, what comes to mind?

For many people, it's images of elite athletes, weightlifters or bodybuilders. Muscle is often associated with physical appearance or sporting performance rather than overall health.

But this couldn't be further from the truth.

In recent years, scientists have transformed the way they think about skeletal muscle. Rather than viewing it simply as the tissue that moves our bodies, researchers now recognise it as a highly active organ that communicates with almost every other system in the body.

Your muscles help regulate blood sugar, support healthy bones, produce hormone-like signalling molecules, influence inflammation, and even contribute to brain health.

In other words, muscle is not just about strength. It's about staying healthy.

This becomes especially important as we age.

From around our thirties onwards, we naturally begin to lose muscle mass and strength. For women, this process often accelerates during and after menopause due to changes in hormone levels. Left unchecked, declining muscle can affect mobility, balance, metabolic health, and independence.

The encouraging news is that this process is not fixed or inevitable.

Research consistently shows that regular resistance exercise, adequate protein intake, and healthy lifestyle habits can help preserve, and even build, muscle well into later life.

At Nibu Naturals, we believe healthy ageing isn't about trying to look younger. It's about supporting the systems that allow you to live well, remain active, and enjoy the years ahead with confidence.

Looking after your muscles is one of the most powerful investments you can make in your future health.

What Is Skeletal Muscle?

The human body contains three main types of muscle.

Muscle Type	Primary Role
Skeletal muscle	Moves the body and maintains posture
Cardiac muscle	Pumps blood around the body
Smooth muscle	Controls involuntary functions such as digestion and blood vessel contraction

When we talk about muscle in the context of healthy ageing, we're referring to skeletal muscle.

Skeletal muscle accounts for around 30–40% of body weight in many adults, although this varies depending on age, sex, and activity levels. It is made up of hundreds of individual muscles working together to help us move, lift, balance, and breathe.

Unlike many organs that remain relatively stable throughout adulthood, skeletal muscle is constantly adapting.

Every day, your muscles respond to:

Physical activity
Nutrition
Sleep
Hormone levels
Illness
Stress
Ageing

This remarkable ability to continually remodel means muscle is one of the most adaptable tissues in the body. It also means that positive lifestyle changes can make a meaningful difference at almost any age.

Why Scientists Now Consider Muscle an Organ

An organ is typically defined as a group of specialised tissues that work together to perform essential functions.

By that definition, skeletal muscle clearly qualifies.

While movement remains its most obvious role, researchers now understand that muscle performs many additional tasks that are essential for health.

Healthy muscle:

Stores amino acids that can be used when the body needs them
Helps regulate blood glucose levels
Acts as a major site for energy storage and use
Supports immune function
Produces signalling proteins called myokines
Communicates with organs, including the brain, liver, bones, and fat tissue

These discoveries have changed the way scientists think about muscle.

Professor Bente Klarlund Pedersen, one of the pioneers of this field, described skeletal muscle as an endocrine organ because it releases myokines, chemical messengers that travel throughout the body and influence the function of other organs.

In simple terms, your muscles don't just respond to your body; they actively communicate with it.

Every time you contract your muscles through walking, climbing stairs, or resistance training, they release molecules that help coordinate processes involved in metabolism, inflammation, and tissue repair.

This helps explain why regular movement has such wide-ranging health benefits that extend far beyond improving strength alone.

Muscle: Your Body's Metabolic Engine

One of the muscle's most important jobs is helping your body manage energy.

Think of skeletal muscle as the body's largest rechargeable battery.

When you eat carbohydrates, they are broken down into glucose and released into the bloodstream. Your muscles absorb much of this glucose and store it as glycogen, which can later be used as fuel during movement and exercise.

The more healthy muscle you have, the greater your capacity to store and use glucose efficiently.

This contributes to:

Better blood sugar control
Improved insulin sensitivity
Greater metabolic flexibility
Reduced risk of type 2 diabetes
More stable energy levels

When muscle mass declines, this storage capacity also decreases. As a result, blood glucose may remain elevated for longer after meals, increasing the demand for insulin and contributing to metabolic dysfunction over time.

This is one reason why maintaining muscle is increasingly recognised as a cornerstone of healthy ageing and long-term metabolic health.

Muscle and Blood Sugar Control

Most people associate blood sugar regulation with the pancreas.

While the pancreas plays a crucial role by producing insulin, skeletal muscle is actually one of the largest destinations for glucose after a meal.

When insulin signals muscle cells to absorb glucose, healthy muscle acts like a sponge, helping remove excess sugar from the bloodstream.

Physical activity enhances this effect even further.

During exercise, muscles can increase glucose uptake through mechanisms that are partly independent of insulin. This means that simply moving your body, whether through resistance training, brisk walking, or gardening, can help improve blood sugar regulation.

Over time, maintaining muscle through regular activity supports better metabolic health and may reduce the risk of insulin resistance, a key feature of type 2 diabetes and metabolic syndrome.

For women approaching midlife, this is particularly important, as hormonal changes during menopause can make maintaining healthy blood sugar levels more challenging.

Muscle Protects Your Bones

Muscle and bone are often thought of as separate tissues, but they work as a team.

Every time a muscle contracts, it gently pulls on the bone it is attached to. This mechanical loading stimulates the bone to remodel and maintain its strength.

Without this regular stimulus, bones gradually become weaker.

This relationship helps explain why resistance training is one of the most effective lifestyle strategies for supporting both muscle and bone health.

For women, maintaining strong muscles becomes especially important after menopause, when declining oestrogen levels increase the risk of osteoporosis.

Strong muscles also improve balance, coordination, and stability, helping reduce the likelihood of falls, one of the leading causes of fractures and loss of independence in older adults.

Protecting your muscles isn't just about staying strong today. It's about protecting your mobility and confidence for years to come.

Muscle Supports Brain Health

When we think about keeping our brains healthy as we age, we often focus on puzzles, reading, or learning new skills. While these activities are valuable, one of the most powerful ways to support brain health may be through looking after your muscles.

Over the past two decades, researchers have discovered that active muscles release signalling molecules known as myokines. These chemical messengers travel through the bloodstream and communicate with other organs, including the brain.

Some myokines appear to play a role in:

Supporting communication between brain cells
Encouraging the growth of new neural connections
Helping regulate inflammation
Supporting learning and memory
Promoting healthy brain ageing

One of the best-known molecules linked to exercise is brain-derived neurotrophic factor (BDNF), sometimes referred to as "fertiliser for the brain" because it helps support the survival and growth of nerve cells. While BDNF is produced in several parts of the body—not just skeletal muscle- regular physical activity is associated with increased BDNF levels and improved cognitive function.

Research also suggests that people who remain physically active throughout life have a lower risk of cognitive decline and dementia compared with those who are consistently inactive. Although exercise cannot guarantee protection against these conditions, maintaining muscle through regular movement appears to be one important piece of the healthy ageing puzzle.

This is another reminder that looking after your muscles isn't simply about physical strength; it may also help support the health of your mind.

Muscle Helps Regulate Inflammation

Inflammation is a natural part of the body's defence system. In the short term, it's essential for healing and fighting infection.

The problem arises when low-grade inflammation becomes persistent.

As we explored in our article on, many experts believe that chronic, low-level inflammation contributes to the development of numerous age-related conditions, including cardiovascular disease, type 2 diabetes, osteoporosis, and cognitive decline.

Healthy muscle appears to help counterbalance this process.

When muscles contract during exercise, they release anti-inflammatory myokines that help regulate the immune system. Regular physical activity is associated with lower levels of several inflammatory markers, although the exact mechanisms continue to be investigated.

Conversely, prolonged inactivity can contribute to muscle loss, reduced insulin sensitivity, and increased body fat, all of which may promote a more inflammatory environment within the body.

It's important to recognise that inflammation is influenced by many factors, including:

Diet
Sleep quality
Stress
Smoking
Alcohol intake
Chronic illness
Physical activity

Muscle is only one part of the picture, but maintaining healthy muscle through regular movement is an evidence-based way to support the body's natural balance.

Why Women Lose Muscle Faster After Menopause

Although muscle loss begins gradually from around the age of 30, women often experience a more rapid decline during the menopausal transition.

This is largely due to falling oestrogen levels.

Oestrogen does far more than regulate the menstrual cycle. It also influences muscle protein synthesis, recovery, inflammation, and the way muscles respond to exercise.

As oestrogen declines, women may experience:

Reduced muscle mass
Loss of strength
Slower recovery from exercise
Increased body fat, particularly around the abdomen
Reduced bone density
Greater insulin resistance

These changes can feel frustrating, particularly for women who find that their usual exercise routine no longer delivers the same results.

However, it's important to remember that menopause does not make muscle loss inevitable.

Studies consistently show that women remain highly responsive to resistance training after menopause. In fact, strength training combined with adequate protein intake can improve muscle strength and physical function well into later life.

Rather than seeing menopause as the end of building strength, it's more helpful to view it as a time when looking after your muscles becomes even more important.

What Is Sarcopenia?

You may have heard the term sarcopenia, but what does it actually mean?

Sarcopenia is the progressive loss of muscle mass, strength, and physical function that occurs with ageing.

While some muscle loss is a natural part of getting older, sarcopenia goes beyond the expected changes associated with age.

It can lead to:

Difficulty climbing stairs
Reduced grip strength
Slower walking speed
Poor balance
Increased risk of falls
Greater loss of independence

The European Working Group on Sarcopenia in Older People (EWGSOP2) now places particular emphasis on muscle strength, rather than muscle size alone, when identifying sarcopenia.

This reflects an important shift in thinking.

Being able to use your muscles effectively matters more than simply having larger muscles.

The encouraging news is that sarcopenia is not an unavoidable consequence of ageing. Lifestyle interventions, including resistance exercise, adequate dietary protein, and maintaining an active lifestyle, can significantly reduce its impact.

How to Protect Your Muscles Throughout Life

Looking after your muscles doesn't require spending hours in the gym or lifting extremely heavy weights.

Instead, it's about building simple, sustainable habits that support muscle health over the long term.

1. Prioritise Resistance Training

Resistance training is one of the most effective ways to maintain and build muscle throughout life.

This includes exercises using:

Body weight
Resistance bands
Dumbbells
Kettlebells
Weight machines

Current guidance generally recommends performing muscle-strengthening activities at least twice each week, targeting all major muscle groups.

If you're new to resistance training, starting with simple bodyweight exercises or working with a qualified instructor can help build confidence and reduce the risk of injury.

Remember, the goal isn't to become a bodybuilder. It's to maintain the strength that allows you to live independently and enjoy everyday activities.

2. Eat Enough Protein

Muscle is continually being broken down and rebuilt.

Protein provides the amino acids needed for this repair process.

As we age, our muscles become less responsive to dietary protein, a phenomenon known as anabolic resistance. This means older adults often require a higher protein intake than younger adults to stimulate muscle protein synthesis effectively.

Good sources of protein include:

Fish
Eggs
Poultry
Lean meat
Greek yoghurt
Cottage cheese
Tofu
Tempeh
Beans
Lentils

Rather than consuming most of your protein in one meal, aim to spread protein intake across breakfast, lunch, and dinner to support muscle maintenance throughout the day.

3. Keep Moving Every Day

Formal exercise is important, but so is everyday movement.

Walking the dog, climbing stairs, gardening, carrying shopping, and playing with grandchildren all help keep your muscles active.

Periods of prolonged sitting can contribute to muscle loss over time.

If you work at a desk, try standing up regularly, taking short walking breaks, or incorporating gentle movement throughout the day.

Healthy ageing is built on consistent daily habits, not occasional bursts of intense activity.

4. Prioritise Recovery

Muscles don't grow stronger during exercise. They adapt afterwards.

Quality sleep, adequate nutrition, and allowing time for recovery are all essential components of maintaining muscle health.

Adults should generally aim for 7–9 hours of quality sleep each night, although individual needs vary.

5. Consider Evidence-Based Supplements

Supplements should never replace a balanced diet or regular exercise, but some may provide additional support when used appropriately.

For example, creatine monohydrate is one of the most extensively researched supplements available. Studies suggest it can support improvements in muscle strength and physical performance when combined with resistance training. Emerging research is also exploring potential benefits for brain health and healthy ageing, although further studies are ongoing.

Similarly, ensuring adequate intake of nutrients such as vitamin D may help support muscle function, particularly in individuals with low vitamin D status.

The key is to view supplements as part of a broader healthy lifestyle rather than a standalone solution.

At Nibu Naturals, we believe the strongest foundations for healthy ageing remain consistent movement, balanced nutrition, restorative sleep, and evidence-based lifestyle choices.

For more on creatine, read: Creatine and Weight Loss for Women | Does Creatine Make Women Gain Weight?

Muscle Throughout Life: What Changes as We Age?

The good news is that muscle is remarkably adaptable. While some age-related decline is normal, it isn't fixed. The choices we make each day can have a significant influence on how well we maintain our strength and physical function over time.

Life Stage	What Happens to Muscle?	What Can Help?
20s–30s	Muscle mass and strength are typically at their peak.	Build healthy habits with regular resistance training, adequate protein, and an active lifestyle.
40s	Gradual muscle loss may begin if strength training and protein intake are insufficient. Recovery may become slower.	Prioritise strength training two to three times per week and ensure adequate dietary protein.
Perimenopause & Menopause	Falling oestrogen levels can accelerate muscle loss, reduce strength, and increase anabolic resistance.	Continue resistance training, optimise protein intake, prioritise sleep, and discuss menopause management with a healthcare professional where appropriate.
60s and Beyond	Maintaining strength becomes increasingly important for mobility, balance, and independence.	Stay physically active, continue resistance training where possible, and support muscle health through good nutrition and regular movement.

The message is reassuring: it's never too early to invest in your muscle health, and it's rarely too late to benefit from doing so.

Myth vs Fact

Myth	Fact
Muscle only matters if you want to look toned.	Muscle supports metabolism, balance, bone health, blood sugar regulation, and healthy ageing, not just appearance.
Losing muscle is an unavoidable part of ageing.	Some decline is natural, but regular resistance exercise and adequate protein can slow the process considerably.
Women become bulky if they lift weights.	Most women develop strength long before noticeable increases in muscle size. Hormonal differences make large muscle gains far less likely than many people assume.
Walking is enough to maintain muscle.	Walking offers many health benefits, but resistance exercise provides the strongest stimulus for preserving muscle mass and strength.
You're too old to build muscle.	Research consistently shows that adults in their 60s, 70s, and even 80s can improve strength and physical function through appropriately designed resistance training programmes.

Frequently Asked Questions

Why is skeletal muscle considered an organ? An organ is a group of tissues that performs specialised functions. Skeletal muscle does far more than create movement. It stores energy, regulates blood sugar, produces signalling molecules known as myokines, and communicates with other organs throughout the body. These diverse roles are why many scientists now describe skeletal muscle as an organ.

At what age do women start losing muscle? Muscle loss typically begins gradually from around the age of 30. For many women, the rate of decline increases during the menopausal transition because falling oestrogen levels affect muscle maintenance and recovery.

Can you rebuild muscle after menopause? Yes. Although building muscle may require more consistency than it did in younger adulthood, numerous studies show that postmenopausal women can improve muscle strength, muscle mass, and physical function through regular resistance training combined with adequate protein intake.

Is walking enough to maintain muscle? Walking is excellent for cardiovascular health, mental well-being, and general fitness. However, because it places relatively little demand on many major muscle groups, it is usually not enough on its own to preserve muscle mass and strength as we age. Including resistance-based activities alongside walking provides more comprehensive support for healthy ageing.

Does eating more protein prevent muscle loss? Protein provides the building blocks your muscles need for repair and maintenance, but it works best alongside regular physical activity. Simply increasing protein intake without providing your muscles with a reason to adapt is unlikely to deliver the same benefits as combining good nutrition with resistance exercise.

Should women consider taking creatine? Creatine monohydrate is one of the most researched nutritional supplements available. Evidence suggests it can support improvements in muscle strength and exercise performance when combined with resistance training. It is not a substitute for a healthy lifestyle, but it may be a useful addition for some women. If you're considering creatine, speak to a healthcare professional if you have any underlying medical conditions or concerns.

For a deeper look at the evidence, read our articles Creatine and Weight Loss for Women and Does Creatine Make Women Gain Weight?

Key Takeaways

Skeletal muscle is much more than a tissue that helps you move. It acts as a highly active organ involved in metabolism, immune function, and communication with other parts of the body.
Maintaining muscle supports healthy ageing by improving strength, mobility, balance, and independence.
Muscle plays an important role in blood sugar regulation, bone health, and reducing the risk of falls.
Women often experience accelerated muscle loss during and after menopause, but this can be slowed through healthy lifestyle habits.
Resistance training, adequate protein, quality sleep, and regular movement are among the most effective ways to preserve muscle throughout life.
Evidence-based supplements such as creatine may provide additional support when used alongside exercise and good nutrition.

The Nibu Longevity Take

At Nibu Naturals, we believe healthy ageing isn't about chasing youth—it's about protecting the foundations of lifelong health.

Muscle is one of those foundations.

Every time you choose to move your body, eat nourishing food, prioritise recovery, or build strength, you're investing in far more than today's fitness. You're supporting your ability to stay independent, active, and confident for years to come.

Alongside well-established strategies such as resistance training, adequate protein, and good sleep, researchers continue to explore how nutrients, including creatine and naturally occurring antioxidants, may support healthy ageing as part of an overall healthy lifestyle.

At Nibu, we believe there is no single secret to healthy ageing. Lasting wellbeing is built through the small, consistent choices we make every day, and looking after your muscles is one of the most valuable investments you can make in your future health.

References

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Pedersen BK. The Physiology of Optimising Health with a Focus on Exercise as Medicine. Annual Review of Physiology. 2019;81:607–627.
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376–384.
American College of Sports Medicine. ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise.
World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020.
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Dent E, Morley JE, Cruz-Jentoft AJ, et al. International Clinical Practice Guidelines for Sarcopenia. Journal of Cachexia, Sarcopenia and Muscle. 2018.

This article is intended for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, exercise routine, or supplement regimen.