The Power of Movement: How Exercise Boosts Mitochondrial Health and Longevity - 2023 Thrive Practice #10
"Exercise is a keystone habit that triggers widespread change." - Charles Duhigg
Exercise has long been regarded as a major contributor to a healthy lifestyle, with numerous studies highlighting its diverse benefits for both physical and mental wellbeing. In recent years, scientific understanding of the impact of exercise on the cellular level, specifically on the mitochondria, has progressed significantly. This, combined with evidence demonstrating that regular exercise can increase healthspan and lifespan, emphasizes the value of physical activity in promoting longevity.
Mitochondria are central to cellular energy metabolism. They convert the energy from food into adenosine triphosphate (ATP), the energy currency of the cell. Mitochondrial health is therefore fundamental to overall health and vitality, and exercise appears to play a critical role in maintaining and enhancing mitochondrial function.
A study published in The Journal of Physiology demonstrated that exercise stimulates mitochondrial biogenesis, the process of new mitochondria creation within cells, and enhances their capacity to produce ATP (Robinson et al., 2017). This research suggested that both endurance and resistance training are effective in promoting mitochondrial biogenesis, supporting the idea that various types of exercise can contribute to mitochondrial health.
Physical activity also positively impacts mitochondrial efficiency. A study in the American Journal of Physiology found that regular exercise increases the density of mitochondrial membranes and the number of enzymes in mitochondria involved in ATP production (Picard et al., 2015). This means that regular exercise not only increases the quantity of mitochondria but also improves their function, enabling cells to produce energy more efficiently.
On the population level, research findings align with these cellular-level insights. Dr. Amanda Paluch's study published in JAMA Network Open showed that higher daily step counts were associated with a lower risk of all-cause mortality, with benefits seen at even relatively modest activity levels (Paluch et al., 2021).
Similarly, the Copenhagen City Heart Study, a long-term population study, demonstrated that individuals engaging in a variety of leisure activities for 2.5 to 4.5 hours per week had the lowest risk for all-cause mortality (Schnohr et al., 2015). The study's wide range of activities suggests that the benefits of exercise are not limited to a particular type of activity but are available across a range of physical pursuits.
The growing body of evidence supporting the role of exercise in mitochondrial health, and subsequently healthspan and lifespan, encourages a renewed commitment to regular physical activity. Even modest levels of activity appear to confer significant benefits, reinforcing the value of incorporating daily movement, irrespective of the type, into our routines.
The key takeaway? Two and a half hours per week is only about than 20 minutes per day! This month we would love for you to consider how to move for 20 or more minutes most days. Remember any type of activity counts!
If you want to track your steps, physical activity and workouts please check out our VIIVIO app for peak performers! Here’s an article on how you can use VIIVIO to track your activity.
We hope this information helps you get some perspective about exercise and physical activity that can lead you to an upward spiral of wellness!
If you want to learn more about physical activity health and world class mental and physical performance, I cover that topic in the second chapter in my new book Powerhouse: Protect Your Energy, Optimize Your Health and Supercharge Your Performance.
Have a great month!
