Scrolling through social media, I’m always amazed at the content that people create. One common thread is how tired people are all the time and the amount of caffeine needed to start or sustain one’s day.
I don’t really struggle with fatigue and have always suspected that it’s due to my active LYT lifestyle. However, with our monthly theme being growth and renewal I decided to do a little research into possible reasons why everyone else is tired a lot of the time.
One thing I discovered is that energy starts at the cellular level and, lo and behold, exercise is one of the best ways to reclaim and renew that energy. But how to heal on a cellular level, what would this mean for our bodies?
Movement triggers an energy boost from the inside out and it all starts with my favorite little cell from high school biology class…mitochondria.
The Cellular Power Plant: Mitochondria
Mitochondria are considered the “energy power plant” within the cells of your body. They convert oxygen and nutrients into ATP (adenosine triphosphate), which is then broken down to create the energy to fuel the body.
They also regulate other critical cellular processes, so their health is a paramount to maintaining wellness in the body, particularly in metabolically active tissues that need a lot of energy to function like the brain and skeletal muscle.
As a result, an enormous amount of research has recently been performed to understand how mitochondrial health can directly impact energy level, aging, and overall vitality.
How to Heal on a Cellular Level with Exercise?
Mitochondria are remarkably adaptable, allowing them to adjust their volume, structure and capacity under variable conditions. When you exercise, the demand for ATP increases dramatically to fuel muscle contractions.
This triggers adaptations in the mitochondria, including mitochondrial biogenesis (the creation of new mitochondria) and increased ATP production to meet the cell’s increased metabolic demand.
An exercise-induced increase in mitochondrial enzyme activity was first observed in 1967 by John Holloszy, who found that endurance training increased mitochondrial size and number in skeletal muscle, leading to increased glucose uptake and improved energy production.
More recent studies have found high intensity interval training (HIIT) and speed interval training (SIT) are capable of eliciting a similar level of mitochondrial adaptation as endurance training, while doing so in considerably less time and with a reduced exercise volume.
Studies have also shown that individuals who maintain a high level of physical activity throughout their life have preserved mitochondrial content and function. In addition, those who take up exercise at an advanced age are capable of restoring mitochondrial content and function when training programs are at an appropriate intensity level.
Therefore, exercise is a reliable strategy for the maintenance of metabolic and mitochondrial health into the later stages of life.
ATP – The Real MVP of Energy
When a cell needs energy, ATP breaks down, releasing energy to power various cellular processes including muscle contraction and nerve impulse transmission.
Exercise trains your body to use and produce ATP more efficiently not only through mitochondrial biogenesis, but also through the exercise adaptations of improved oxygen delivery, enhanced fat utilization, and increased glycogen stores, all crucial components of ATP production.
The more ATP your body can create and recycle, the more real energy you have by way of cellular power.
Renewal Through Movement
Exercise doesn’t just burn calories…it renews your cellular machinery. Energy slumps, brain fog, and even aging can stem from cellular stagnation. As we age, mitochondrial function declines, leading to reduced energy production, increased free radical synthesis, and damage to cellular components. Exercise has been shown to help prevent this age-related decline in mitochondria and skeletal muscle functions.
A mix of movement is your best bet at boosting your cellular energy. Cardio, strengthening, and mobility work will keep both your cells and your joints happy. If you’re new to movement, start small. Starting at just 10-15 minutes every day will jumpstart a cellular change.
We have a variety of beginner level LYT online classes sure to help you renew and reclaim your energy, so be sure to check them out! Our Bloom and Boogie challenge is a fun and energetic way to boost your mitochondria and start to reclaim your energy from the inside out!
