Dr. Surekha Banda, BPT, MPT, is a sports and musculoskeletal physiotherapist and Head of Physiotherapy at Wellness by Heartfulness. With 20 years of clinical experience, she integrates modern exercise prescription with therapeutic yoga, polarity, and Heartfulness practices to restore strength, mobility, functional movement, and confidence, supporting holistic and sustainable recovery.

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Dr. Surekha Banda

<h4>Every time you move, your muscles send messages to your brain, your heart, and your metabolism. Here’s what they’re saying and why it matters.</h4><h4>By Dr. Surekha Banda</h4>It is 3 p.m. You have been sitting at your desk for hours. Your shoulders feel heavy, your neck is stiff, your lower back is beginning to ache, and your mind has stopped cooperating. The natural response is to reach for another cup of coffee and promise yourself that you will rest properly over the weekend.But what if your body is asking for something much simpler?Movement.Not necessarily a long workout or an intense gym session. Sometimes, it simply wants you to stand up, walk around, and remind your muscles that they are meant to be used.For a long time, people saw exercise as a way to burn calories, lose weight, or build visible muscle. Those benefits matter, but they tell only part of the story. Muscles are far more active than we once believed. They are not merely structures that help us lift, walk, run, or climb stairs. They also take part in a continuous conversation with the rest of the body.<h4 style="text-align:justify;">Your Muscles Do More Than You Think</h4>Whenever muscles contract during physical activity, they release various chemical messengers, including substances known as myokines. These molecules can travel through the body and influence tissues and organs, including the brain, liver, fat tissue, and immune system. In simple terms, active muscles don’t work in isolation. They are communicating.Some of these signals are linked to healthier metabolic function and the regulation of inflammation. Others appear to influence how the body handles glucose and fats. Exercise can also stimulate the release of molecules that may influence brain health and improve mood, memory, and cognitive function.One molecule that has attracted considerable scientific attention is irisin, described in a 2012 Nature study as an exercise-associated hormone derived from skeletal muscle.1 Researchers have studied it for its possible role in communication between muscle and fat tissue and in energy metabolism. The science surrounding irisin and its wider effects continues to evolve, but it has contributed to a fascinating shift in how researchers understand skeletal muscle.Muscle is more than an engine. It is also a signaling organ. That may help explain why a walk can sometimes make a person feel mentally refreshed even after a tiring day. Physical activity affects both the brain and the body. Regular movement is linked to better mood, improved sleep, and cognitive benefits across age groups.The familiar feeling of greater mental clarity after moving may therefore have a physiological basis. The body and brain are closely connected, and muscles play an important role in that conversation.&nbsp;<hr><h4 style="text-align:center;">“Muscle is more than an engine.&nbsp; It is also a signaling organ.”</h4><hr>&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/fit_00e946670c.webp" alt="fit.webp"></figure>&nbsp;<h4 style="text-align:justify;">What Happens When Muscles Stop Moving?</h4>Now consider the opposite situation. A person spends eight or ten hours sitting at a desk, drives home, eats dinner, and then settles onto the sofa. The next day, the same pattern begins again. There may be no immediate warning sign. But over time, prolonged inactivity can affect muscle strength, insulin sensitivity, circulation, balance, and overall physical capacity.This becomes especially important with aging.Sarcopenia, the age-related loss of muscle mass and strength, can develop gradually. It may begin so quietly that a person barely notices it. A few years later, climbing stairs becomes more tiring. Carrying groceries becomes harder. Getting up from a low chair requires more effort. Balance may decline.Aging itself is certainly a factor, but inactivity can accelerate the loss of strength and function. That is why maintaining muscle isn’t simply about appearance or athletic performance. It is an important part of preserving independence as we grow older.The good news is that muscles respond to being used.Strength training does not necessarily mean lifting very heavy weights in a gym. Body-weight exercises, resistance bands, household objects, or appropriately chosen weights can all provide useful resistance. The right approach depends on age, fitness level, and individual health circumstances, but the principle is simple: muscles need regular stimulation.&nbsp;<hr><h4 style="text-align:center;">Maintaining muscle isn’t simply about appearance or athletic performance. It is an important part of preserving independence as we grow older.</h4><hr>&nbsp;<h4 style="text-align:justify;">A Few Practical Habits</h4>Include resistance training two or three times a week, depending on your health and fitness level, and seek guidance when needed. Break up long periods of sitting by standing, walking, or stretching. Even short bouts of movement throughout the day are better than sitting for hours at a stretch.Nutrition matters too. Muscles need adequate protein and overall nourishment to maintain and repair themselves. A balanced diet that provides sufficient protein, micronutrients, and energy supports the body’s ability to preserve muscle tissue.And then there is sleep—something often treated as optional in a busy life. It should not be.Recovery is part of training. Exercise provides the stimulus, while adequate rest and nutrition help the body adapt. Consistently poor sleep can affect recovery, energy, appetite, and physical performance.Healthy muscles are therefore about much more than looking strong. They help us move, maintain balance, preserve independence, and regulate metabolism. They also communicate with other tissues through a complex network of signals that science is still working to understand fully.So, the next time you stand up from your chair, take a walk, climb a flight of stairs, stretch after a long day, or lift something safely, remember what is really happening.You are not simply exercising a muscle. You are sending your entire body a message.Keep moving. Keep your muscles talking. And give your body something healthy to hear.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Band_Stretch_f82fd38045.webp" alt="Band-Stretch.webp"></figure>&nbsp;<hr>REFERENCES:1. Boström, Pontus, et al. “A PGC1-α-dependent myokine that drives brown-fat-like development of white fat and thermogenesis.” Nature 481 (2012): 463–68. <a href="https://doi.org/10.1038/nature10777" target="_blank" rel="noopener noreferrer">https://doi.org/10.1038/nature10777</a>.<hr>FROM WELLNESS BY HEARTFULNESSWellness by Heartfulness offers integrative care across Ayurveda and naturopathy, Yoga, Heartfulness Meditation, and a range of complementary therapies, personalized by qualified physicians and healers. <a href="http://wellnessbyheartfulness.com/" target="_blank" rel="noopener noreferrer">wellnessbyheartfulness.com</a> &nbsp;