The human body is a marvel of biological engineering, a complex machine that relies on various systems to function optimally. One such system is the mitochondria, tiny organelles that are found inside every cell in the body. These small, but mighty, organelles are known as the cell’s powerhouse, responsible for generating the energy that our cells need to function.
However, as we age, our mitochondria decline. This decline in mitochondrial function is accompanied by a decrease in the body’s ability to produce energy and an increased risk of chronic diseases such as diabetes, Alzheimer’s, and cancer. The decline in mitochondrial function is primarily due to damage to mitochondrial DNA and proteins, oxidative stress, and inflammation.
The good news is that exercise helps boost mitochondrial function and this could lead to improved energy levels, better cognitive function, and a reduced risk of chronic disease.
What Happens to Your Mitochondria During Exercise?
When you exercise, your body undergoes several changes that can help to improve your mitochondrial function. For example, exercise increases the production of a protein called PGC-1 alpha, which is responsible for regulating mitochondrial biogenesis (the creation of new mitochondria) and improving mitochondrial function. Plus, exercise reduces oxidative stress and the generation of reactive oxygen species (ROS) which can damage mitochondria and impair their function.
When mitochondria are damaged by ROS, they can become less efficient at producing energy, which can lead to fatigue, muscle weakness, and other symptoms. Plus, oxidative stress damages cells and tissues that contribute to health problems such as cardiovascular disease and cancer.
Exercise can help to reduce oxidative stress by increasing the body’s production of antioxidants. Antioxidants are substances that neutralize ROS and protect cells from damage. Exercise also stimulates the activity of enzymes that help to detoxify ROS and other harmful substances.
Other Benefits of Boosting Mitochondria Through Exercise
One of the most significant benefits of boosting your mitochondria through exercise is increased stamina and a higher energy level. When your mitochondria function well, they can produce more energy, which can help to reduce fatigue and improve your overall sense of well-being. Additionally, exercise improves mitochondrial function in skeletal muscle, which can lead to greater endurance and improved performance during physical activity.
Along with improved energy levels, boosting your mitochondria through exercise can also contribute to better cognitive function. Research has shown that exercise can improve mitochondrial function in the brain, leading to improved cognitive function and a reduced risk of neurodegenerative diseases such as Alzheimer’s. Plus, exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that boosts the growth and survival of neurons in the brain.
A Reduced Risk of Chronic Disease
Finally, boosting your mitochondria through exercise may reduce the risk of chronic disease. As we age, the number of mitochondria we have declines, and the mitochondria remaining become less efficient, leading to an increased risk of chronic diseases such as diabetes, Alzheimer’s, and cancer. However, exercise has been found to improve mitochondrial function and reduce oxidative stress, which helps lower the risk of these diseases.
Does science support this idea? Several studies have looked at the link between exercise, mitochondrial function, and chronic diseases such as diabetes and Alzheimer’s disease.
A study published in the Journal of Alzheimer’s Disease found that exercise improves cognitive function, which could lead to a reduced risk of Alzheimer’s disease. The study followed a group of older adults with mild cognitive impairment who engaged in a six-month exercise program consisting of moderate-intensity aerobic and resistance training.
The researchers found that the exercise program led to improvements in mitochondrial function in the brain and boosted cognitive function. Although there may be other factors contributing to the improvements beyond an increase in mitochondria, it supports the idea that exercise is a brain-healthy activity.
For example, studies in diabetic mice show that exercise protects against mitochondrial dysfunction. This may be one way that exercise offers health and longevity benefits – by preventing the age-related decline in mitochondria and mitochondrial function.
Mitochondrial dysfunction is linked with several chronic diseases like cardiovascular disease, cancer, obesity, insulin resistance, type 2 diabetes, chronic fatigue syndrome, and fibromyalgia. These diseases often lead to decreased mitochondrial function and increased oxidative stress.
Although we don’t fully understand how mitochondrial dysfunction causes these diseases, we know that enhancing mitochondrial function may improve overall health and reduce the risk of chronic health conditions.
Overall, these studies highlight the importance of exercise in improving mitochondrial function and reducing the risk of chronic diseases. By engaging in regular exercise, you can boost the number of mitochondria inside your cells and enhance mitochondrial function, reduce oxidative stress, and improve your overall health and well-being.
Incorporating Mitochondria-Boosting Exercise into Your Routine
So, how can you incorporate mitochondria-boosting exercise into your daily routine? You don’t have to become a marathon runner to reap the benefits of mitochondrial exercise. Even moderate-intensity exercise such as brisk walking or cycling can help to improve your mitochondrial function and boost your energy levels, although there’s some evidence that high-intensity exercise, such as HIIT training, is a more efficient way to boost mitochondrial function.
Here are some tips for incorporating mitochondria-boosting exercise into your daily routine:
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Mix up your routine to include a variety of activities such as brisk walking, cycling, swimming, and strength training.
- Try high-intensity interval training (HIIT), which has been found to improve mitochondrial function more than steady-state exercise.
- Track your progress: Keeping track of your workouts can help you to stay motivated and see progress over time. Use a fitness tracker or app to monitor your activity and set goals for yourself.
Conclusion
Boosting your mitochondria through exercise is a powerful way to improve your energy levels, cognitive function, and overall health. By incorporating mitochondrial exercise into your daily routine, you can reap the many benefits that come with improved mitochondrial function. So, lace up your shoes and start powering up your cells today.
References:
- Hood, D. A., & Gurd, B. J. (2019). Mitochondria and Exercise Adaptation. In Exercise Physiology (pp. 369-386). Springer, Cham.
- Radak, Z., Zhao, Z., Koltai, E., Ohno, H., Atalay, M., & Bozsik, A. (2013). Oxygen consumption and usage during physical exercise: the balance between oxidative stress and ROS-dependent adaptive signaling. Antioxidants & redox signaling, 18(10), 1208-1246.
- Baker, L. D., Frank, L. L., Foster-Schubert, K., Green, P. S., Wilkinson, C. W., McTiernan, A., … & Craft, S. (2010). Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Archives of neurology, 67(1), 71-79.
- Amanda Lochner. “Physical Exercise: A Novel Tool to Protect Mitochondrial Health”. 2023. Www.Frontiersin.Org. https://www.frontiersin.org/articles/10.3389/fphys.2021.660068/full.
- Safdar A, Little JP, Stokl AJ, Hettinga BP, Akhtar M, Tarnopolsky MA. Exercise increases mitochondrial PGC-1alpha content and promotes nuclear-mitochondrial cross-talk to coordinate mitochondrial biogenesis. J Biol Chem. 2011 Mar 25;286(12):10605-17. doi: 10.1074/jbc.M110.211466. Epub 2011 Jan 18. Retraction in: J Biol Chem. 2020 Dec 18;295(51):17888. PMID: 21245132; PMCID: PMC3060512.
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