Exercising for extra energy
The Holly Body Whisperer Challenge: Insight 4
At Holly Health, we’re running a 2 week body whisperer challenge, to kick start 2021 with a compilation of body and mind related insights. Each insight is accompanied by a mini challenge, something easy to do or think about, to put your new learning into action. Follow this account, to see when the next article is published.
We all know that exercise is good for us, good for our heart and other muscles, good for our fitness, good for confidence in our abilities. But did you know that exercise can significantly increase measurable energy levels? Exercise boosts energy in multiple ways, like helping us to sleep more deeply and supplying us with feel good endorphins. But today let’s focus on a lesser known cause for extra energy — better mitochondrial function.
Mitochondria are small structures found in most cells. They’re often referred to as the “powerhouse”, or CEO, of the cell. They do all the heavy-duty work to keep the body and brain moving, by turning food or fat into useable fuel. The exact molecular mechanisms by which exercise and physical activity impact mitochondrial function are an ongoing field of research. It also appears that mitochondria play a big role in preventing diseases like type 2 diabetes, and Alzheimer’s.
Exercise helps the body to improve the quantity and function of mitochondria, enabling it to use fuel more efficiently. Though studies are ongoing, some findings suggest that regular lower heart rate physical activity influences the volume of mitochondria, and very high intensity bursts of activity (like sprinting) affect the performance of mitochondria. So on balance, a combination of both lower and higher intensity exercise is best.
Interestingly, our brain uses around 20% of our total energy, despite taking up only 2% of our body weight! So it’s no wonder that feeling low in energy is closely linked with stress, anxiety and depression. By improving mitochondrial rate and function, we have a good chance of treating both physical and psychological challenges. Early clinical studies are showing that mitochondria enhancing drug treatments may offer a new solution to psychological conditions. But, let’s not forget that exercise does the same thing, without the side effects and costs of drugs. A study published in the journal Psychotherapy and Psychosomatics reported that inactive people who normally complained of fatigue could increase energy by 20% and decrease fatigue by as much as 65% by simply participating in regular, low-intensity exercise.
Your Mini Challenge
Check out your schedule for the next couple of weeks. Have you planned in any workouts or exercise opportunities? Planning and time-boxing often makes all the difference. Your mini challenge is to schedule at least 3 low to moderate intensity exercise opportunities of 30+ minutes over the next 10 days (for example a fast paced walk, or cycle, or home workout — something which gets your heart rate up to a moderate level). I particularly recommend getting into a practice of adding workouts to your calendar (with a reminder), and making yourself a mental commitment to stick to your plan. Next, when you do your workouts, take a mental note of how much energy you felt before and after, particularly in your brain!
If you feel like you could use an added bit of inspiration, check out the podcast episode ‘Why is exercise good for us?’ from the Deliciously Ella podcast. In this episode, Harvard professor Dr Daniel Lieberman explains why exercise sometimes feels hard to achieve, and the huge benefits that an active lifestyle can have on our health.
Holly Health content, insights, and recommendations come from our excellent team of psychologists, nutritionists, and health coaches. Ultimately our goal is to support millions to create and sustain healthy lifestyle changes, for disease prevention and better quality of life. You can learn more (and join the beta service) at hollyhealth.io.