A recent meta-analysis published in the International Journal of Molecular Science found that exercise improves mitochondrial function.

You might know mitochondria as the powerhouse of the cell. These tiny organelles are responsible for generating cellular energy. However, this crucial process also impacts cardiovascular wellness and bone health.

We'll take a closer look at this study and explore how its findings can help you protect your bones and enhance your wellness.

Exercise Training And Mitochondrial Function

Mitochondria, membrane-bound organelles, produce the energy that powers cellular functions. You may recall learning about them as the “powerhouse of the cell.” These organelles play a foundational role in the function of all the most familiar forms of life, including animals, plants, and fungi. Mitochondria are essential to life and to the function of our bodies.

A meta-analysis published in 2022 compiled the findings of 20 previous studies that examined the impact of exercise on mitochondrial function in participants with cardiovascular disease (CVD).

To be included in the analysis, studies had to include participants with CVD, use exercise as the primary intervention, include a comparative intervention or control group, and consider mitochondrial outcomes. The impacts on mitochondria measured in the studies included morphology (the physical qualities of the mitochondria), biogenesis, dynamics, oxidative capacity, antioxidant capacity, and quality.

Among the considered impacts, only the measurements of oxidative capacity yielded results suitable for a meta-analysis. The studies found that exercise significantly improved mitochondrial oxidative capacity in participants with cardiovascular disease.

Synopsis

A meta-analysis of 20 studies examined the impacts of exercise on mitochondria. Researchers found that exercise significantly improved mitochondrial oxidative capacity in participants with cardiovascular disease.

Oxidative Capacity And ROS Production In Mitochondria

The study found that regular exercise increased the oxidative capacity of participants. Oxidative capacity is a measure of how much oxygen a muscle can use at its maximum exertion.

Oxygen is used by mitochondria in the process of generating ATP, the compound that fuels cellular function. The efficiency of the delivery and use of oxygen for this purpose limits physical exertion.

One byproduct of mitochondrial energy production is reactive oxygen species (ROS). These compounds, also called free radicals, harm cells by stealing electrons from their molecules. This process is called oxidative stress or oxidative damage.

The number of ROS produced by mitochondria depends on several factors. This study found that exercise initiated a chain of events that decreased ROS production from platelet mitochondria. This decrease in ROS reduced systemic oxidative stress and inflammation in participants.

Improving exercise efficiency by increasing oxidative capacity and reducing oxidative stress by decreasing the production of ROS benefits the cardiovascular system– which this study focused on– and other systems, including bone.

Synopsis

Researchers found that exercise increased oxidative capacity– which improves exercise efficiency– and decreased the production of radical oxygen species (ROS)– which reduces oxidative stress. Less oxidative stress has benefits for the cardiovascular system and for bones.

More Exercise And Fewer Free Radicals Means Better Health And Stronger Bones

By reducing the production of free radicals, exercise can protect cells and systems throughout the body. Free radicals damage the cells responsible for maintaining healthy bone turnover and drive inflammation that hampers bone formation.

By reducing ROS production, regular exercise protects bone.

Exercise has wide-ranging additional benefits, and the authors of this study spoke directly to the scientific consensus about the power of exercise.

“Physical exercise is long known as a cardioprotective factor and reduces mortality. A recent cohort study with 30 years of follow-up revealed that long term physical activity was strongly associated with lower mortality for individuals who performed ≈150 to 300 min/week of vigorous physical activity, 300 to 600 min/week of moderate physical activity, or an equivalent combination of both.

Regular exercise reduces cardiovascular risks by down-regulating blood pressure, body weight, and LDL cholesterol, increasing HDL and insulin sensitivity, attenuating inflammation, and more recently, modifies mitochondrial dynamics and function”¹

These benefits are available to you through regular exercise, just as the study participants did. Many different exercises were included across the 20 studies in the researchers' meta-analysis. Some interventions included multiple types of exercises, while others were more limited– illustrating that various forms of physical activity can yield positive results.

Eleven studies employed aerobic exercise using a static bike, treadmill, or functional movements. Of those, three interventions used high-intensity interval training (HIIT). Others included walking, cycling and social physical activities like ball sports. Eight studies involved resistance exercise. Two studies had group training in addition to a cycling regimen.

The wide range of exercises incorporated into these different interventions highlights the multitude of options available to you for increasing your physical activity levels.

Synopsis

By reducing ROS production, regular exercise protects bone and reduces cardiovascular risks. The physical activities included in study interventions included using a static bike or treadmill, walking, cycling, ball sports, and resistance training. Some interventions were group activities, adding the benefits of social interaction.

What This Means To You

Move your body every day. Build a variety of physical activity habits that engage your mind and body in different ways to keep your muscles, bones, and mitochondria strong and healthy.

The Save Institute has created a simple and powerful tool to help you reach this goal: SaveTrainer.

SaveTrainer is an on-demand video workout platform. It has workouts targeted to all of your goals, including bone strength, joint health, balance, posture, stress relief, improved sleep, and more. SaveTrainer is a great way to increase your physical activity without getting bored or burnt out doing the same routine over and over. Best of all, SaveTrainer is available anytime, anywhere so you always have what you need to stick to your exercise goals.

From improving mitochondrial function to stimulating the growth of strong, healthy bones, regular exercise is essential for living a long and healthy life.

References

¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9603958/