Blog Title: Exercise & Its Cellular Impact for BEST RESULTS
Regular exercise is an excellent way to keep our mind and body healthy.
Yeah, no s**t Sherlock…
But have you ever wondered how exercise affects us on a cellular level?
Urrrrgh probably not, because… well why would you unless it was brought to your attention?
Hello, I’m bringing it to your attention, because it’s faaaaackin’ important and plays a huge role in our overall health, happiness & longevity.
In fact, the health of our cells is the health of us as a human being, as well as our fitness and physique.
The quality of our daily movement directly impacts the health of our cells which then has a domino effect on all other functions of our bio-chemistry.
Sooooo, if you care about your health and want to get in to better shape, this blog is for you.
We’ll take a look at how exercise changes our cellular makeup and the numerous benefits it brings.
Energy Production
One of the most significant benefits of exercise is that it improves our overall energy.
The common misconception is that if ‘I’m already tired how can I afford to expend more energy on working out’?
Here’s why…
Our cells produce energy through a process called cellular respiration, where they convert nutrients into adenosine triphosphate (ATP).
Exercise increases the number of mitochondria in our cells, which are responsible for producing ATP.
As a result we have more mitochondria with more ATP.
This means that our cells have more energy to carry out their functions, and we feel more energised throughout the day.
Of course other factors such as hydration, sleep quality, stress reduction, and nutrition feed (pun intended) into this.
Nutrient Absorption
Talking of nutrition, exercise promotes a better environment for up-regulating our bodily systems (endocrine system, nervous system, immune system etc).
When we exercise, our muscles need more nutrients to function correctly.
As a result, our body increases the number of nutrient transporters on the cell membrane, making it easier for nutrients to enter the cell. That’s kind of important seeing as the cell membrane is the entry and exit point for good chemicals going in and toxins/waste going out.
This increased nutrient uptake helps our cells function better and can improve complete overall health.
We could literally make the same dietary choices without exercise for the first 6 months of the year and be worse off for it than making the exact same choices with exercise for the last 6 months of the year and receive significantly different/better outcomes.
Exercise improves our metabolism, changes the way we function, and it elevates our nutritional absorption.
Mental Health
Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that helps neurons grow and survive.
BDNF plays a crucial role in cognitive function, and its increased production has been linked to a lower risk of depression and other mental health disorders.
Exercise also gives an awesome outlet for modern stresses, it helps us offload, shifts our focus, and strengthens our self-care relationship.
It really does go way beyond ‘looking good’, that alone is overrated.
Body Transformation
Feeling good about how we look of course is part of the outcome of a healthy exercise relationship.
Whatever the motive is to instigate daily motivation for movement, that’s up to the individual…
However, there are people in great shape who are depressed.
It’s key to focus on health as an overall big picture starting from health from within.
This will then radiate outwards.
Exercise promotes fat loss and muscle gain, the efficiency of this comes down to of course, the health our cells…
When we exercise (and afterwards, EPOC – Excess Post-Exercise Consumption), our body burns calories and fat for energy, which leads to a reduction in fat mass.
Exercise also stimulates the production of hormones such as testosterone and growth hormone, which promote muscle growth.
As a result, our cells become more efficient, leading to better overall health and body composition..
Note, we can lose weight and still be unhealthy and decrease our life expectancy.
Any chimp can eat less bananas and lose weight.
Emptying our fat cells and increasing lean muscle mass can only come from a place of longevity and balance.
This requires some know-how and routine geared towards helping our biochemistry function to it’s best capacity.
Healthy cells, better body transformation.
Slows the Aging Process
Exercise plays a crucial role in reducing oxidative stress, which links into the last section.
During physical activity, the body undergoes increased oxygen consumption, leading to higher metabolic demands.
This heightened metabolic rate generates reactive oxygen species (ROS), which are natural byproducts of cellular respiration.
While ROS serves essential functions in the body, excessive accumulation can result in oxidative stress, causing damage to cells, tissues, and DNA.
However, regular exercise activates the body’s antioxidant defence mechanisms.
It promotes the production of endogenous antioxidants, such as superoxide dismutase, catalase, and glutathione peroxidase, which help neutralise ROS.
As you know now, exercise enhances mitochondrial function and stimulates the activation of various signalling pathways, including the nuclear factor erythroid 2-related factor 2 (Nrf2), which plays a key role in cellular antioxidant response.
Overall, exercise effectively combats oxidative stress by bolstering the body’s antioxidant defences, promoting mitochondrial health, and activating crucial cellular pathways.
Conclusion?
Yep, get to moving 😉
Regular exercise has a profound impact on the health of our cells by enhancing their function and contributing to us being biologically younger for longer.
It massively improves the functioning of our bodily systems.
Exercise increases the number of mitochondria, which are the cell’s powerhouse responsible for energy production.
This gives us more energy, more vitality, and a more alert life.
Additionally, exercise stimulates hormone balance and increases muscle mass as well as reduces body fat leading to stronger bones and an improved body composition.
Yep. less in where we don’t want, and more in where we want.
It also generates better utilisation of nutrients, contributes to brain health as well as giving us a helpful structure to the day to relieve modern day stressors.
Overall, regular exercise helps to promote healthy cells which creates a healthy bio-chemistry that allows us to be our best selves.
In the next blog we shall explore the impact that sleep has on our cells and why that is important for your health and fitness goals.
I hope this blog helped you today 💪🏻
Committed to your health,
— Coach Paul