Muscle Is the New Metric for Healthy Aging

Written by Melissa Brown

I often feel like my desk chair and I are one. I spend most of my workday in front of a screen. Between back-to-back meetings and the daily demands of leading teams and working with valued clients, the hours blur together in a sedentary routine.

As a woman working in healthcare technology, I am well aware of the data: aging brings bone density loss, slower metabolism, and muscle decline. But it was not until last fall, while helping my daughter move into her college apartment, that I had my wake-up call. A simple task, like carrying a piece of furniture, felt much heavier than it used to. I realized I was not as strong as I once was.

Muscle Is Not Just for Athletes, It Is for Everyone

This shift in awareness was not about aesthetics. It was about function, longevity, and staying in control of my body.

After age 30, we lose 3 to 5 percent of our muscle mass every decade if we are inactive. By age 60, that loss accelerates, often leading to sarcopenia, a condition that affects strength, balance, and independence. But muscle does more than support movement. It improves:

• • Insulin sensitivity

  • Hormonal balance

  • Cognitive health

IN SHORT: Stronger muscles = stronger aging.

Yet our culture often pushes us to chase weight loss instead of muscle gain, especially women over 50. For those of us with sedentary, high-pressure roles, building muscle is not just a fitness goal. It is a long-term investment in vitality and independence.

What I Have Learned: Tech Makes It Doable

The good news? It does not take hours each day. Just 20 to 30 minutes, three times a week of resistance training can change your health trajectory.

When I finally committed to getting stronger, I relied on smart tools to make the habit sustainable:

• • Apps like Future and Fitbod use progressive overload, gradually increasing workout intensity to build strength safely and consistently.

  • Smart equipment like Tonal and Tempo acts as a personalized coach, providing guidance and real-time feedback.

  • Simple upgrades, like a standing desk or resistance bands under my desk, help me stay active between meetings.

  • And one of my favorite additions: a weighted vest I wear on walks or while folding laundry, adding subtle resistance throughout the day.

These tools do more than support muscle growth. They have boosted my energy, clarity, posture, and resilience. The results have been both physical and mental.

Reinforced by Industry Insight

This message was powerfully reinforced at the NCPDP Annual Conference in May 2025. Dr. Vin Gupta, former Chief Medical Officer of Amazon Pharmacy, delivered a compelling keynote on how healthcare innovation must ultimately empower individuals to live stronger, healthier lives.

His words deeply resonated with me. They validated my journey and reminded me that our work in healthcare technology matters, not just in systems and infrastructure, but in improving quality of life. Dr. Gupta’s message affirmed what I have come to understand firsthand: technology is not just reshaping healthcare delivery. It is empowering us to proactively build strength, resilience, and long-term independence.

Final Thought

If you are sitting in a desk chair wondering if it is too late to reclaim your strength, it is not. Start small. Stay consistent. And let technology be your ally.