Feeling low on energy today? It’s estimated that almost one in five adults struggles to focus due to mental fatigue or low cognitive energy. And when it comes to energy, research points to the critical role of the tiny power plants within our cells. Each mitochondrion helps to produce energy throughout the cells of our tissues. Mitochondria reflect how we move and exercise, and as studies show, this extends to many organs of the body, including the brain! Your mitochondria are important for both the physical energy to exercise and the mental energy that helps us stay focused in a distracting world.
When we haven’t moved enough, our body gradually reduces mitochondrial function. When physical challenges are low, the brain interprets this as an opportunity to save energy and ramps down energy production. This includes a loss of mitochondria in our cells, and the size of mitochondria shrink.
For short periods of time, a small loss of mitochondria may not be noticeable. But over time, a sedentary lifestyle will cause mitochondria to hit a critical low that can cause problems in our bodies, like diseases or even accelerated aging. In fact, some research suggests that “a decline in the performance of mitochondria is a hallmark of aging.” Studies confirm that aging contributes to mitochondria loss, but that physical activity can help us retain mitochondrial function regardless of age. And studies show that as mental fatigue increases, the function of the mitochondria are declining. This mitochondrial impairment is associated with conditions like depression and chronic fatigue.
By taking care of our mitochondria, we can improve our overall health and prevent some diseases. This benefits mental energy, because we need healthy mitochondria to sustain prolonged cognitive effort. As we’re concentrating and focusing, we deplete glucose and other energy substrates in the brain. This can cause an increase in oxidative stress that further damages mitochondria and impairs focus.
While diet and proper sleep are also crucial for recovery, exercise is the most direct way to improve our mitochondria body-wide! It sends your body the signal that physical challenges are part of your lifestyle, helping your cells adapt in ways that reduce oxidative stress. And exercise can even expand the mitochondrial numbers within each cell. That’s right, exercise helps you grow new ones in a process called exercise-induced mitochondrial biogenesis.
In addition to healthier mitochondria, aerobic exercise is now recognized as a way to preserve many aspects of brain function. It enhances circulation and heart health, which supply the brain with blood with every beat of your heart. And when it comes to how we age, aerobic exercise reduces the rate of brain loss, stimulates brain cell growth, and preserves mental functions. Plus, it reduces risks of stress-related mood disorders like anxiety and depression.
Overall, the current findings strongly argue that exercise elicits functional adaptations to improve brain function. Ready to move that body a little more today than yesterday?
Start with something you enjoy: Choose an activity that you find fun and pleasant. This will help keep you motivated and interested in continuing with exercise.
Set realistic goals: Start with small and achievable goals to build momentum and gain confidence. This will help you stay motivated and feel accomplished as you progress.
Create a routine: Establish a consistent exercise routine that fits into your schedule. This will help you develop a habit and make it easier to stick to your exercise plan.
Get support: Find a workout buddy or join a fitness class to help you stay accountable and motivated. You can also seek the guidance of a personal trainer or coach.
Start slow and progress gradually: Don’t try to do too much too soon. Start with a short workout of low intensity and gradually increase the duration and intensity over time.
Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain, slow down or take a break. It’s important to push yourself a little, but not to the point of injury.
Celebrate your successes: Celebrate your progress and accomplishments, no matter how small. This will help you stay motivated and encouraged as you continue with your exercise routine.
Remember, exercise can be something that you look forward to. And the most important workout is the one you can complete reliably. Get started on a path to a healthier and more active lifestyle – – your mitochondria are ready to adapt!
Getting started on the path to an active lifestyle is not always easy. That’s why Treo supports our members through personalized content, habit-forming tips, and accountability partners. Through habit tracking or educational mini-lessons, we strive to make the process feel a little easier. And we ensure each member has the customization tools that make their path to a healthie lifestyle align with personal preferences and values. With hundreds of on-demand fitness videos, members have the resources and inspiration to make movement part of their healthier lifestyle.
From first-time exercisers to seasoned marathoners, Treo serves diverse physical abilities and meets them where they are. If you and your team are ready to level up in healthy habits, let’s connect! Email us at info@treowellness.com.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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