Why Exercise Matters
Exercise is crucial for maintaining good health, particularly as we age. Regular physical activity helps control cholesterol, manage weight, and reduce
the risk of heart attacks and strokes. It also improves mood, reduces the likelihood of falls and osteoporosis, and aids in digestion. As we get older, the function of our mitochondria declines, leading to reduced energy levels, fatigue, brain fog, muscle weakness, and chronic inflammation. This decline sets the stage for age-related diseases. Hence, a consistent exercise routine is the gateway to a healthy life. Experts recommend incorporating daily exercise to ward off numerous health problems.
Mitochondria's Role Explained
Mitochondria are the body's power plants, converting food and oxygen into ATP, the energy that fuels every bodily function. However, as we age, mitochondrial function declines. Fewer and weaker mitochondria result in less energy, more fatigue, and inflammation, thereby increasing the risk of chronic diseases like Alzheimer's, Parkinson's, diabetes, heart disease, and cancer, while also slowing metabolism and accelerating aging. Exercise plays a crucial role in improving mitochondrial function, promoting overall health.
HIIT for Revitalization
High-Intensity Interval Training (HIIT) is a highly effective exercise for maintaining health and keeping chronic diseases at bay. HIIT involves alternating short bursts of vigorous activity with recovery periods. You can incorporate cycling, rowing, swimming, stair climbing, tennis, or pickleball into your HIIT workouts. Dr. Hyman suggests starting with 3-4 intervals, each lasting 30-60 seconds, with 60-90 seconds of rest between each. Doing this 1-3 times per week can jumpstart mitochondrial renewal, as well as provide all the benefits of improved heart function.
Strength Training Benefits
Strength training is another powerful method for maintaining a healthy and active lifestyle. It challenges your muscles and mitochondria to adapt and grow stronger. It's recommended to use resistance that you can lift 8-12 times with effort, training all major muscle groups. Aim for 2 or more sets, resting 60-90 seconds between each set. Two total-body sessions per week can be sufficient. Increasing resistance over time is key to achieving optimal results. Consult a physician before starting any new exercise program, especially if you have pre-existing health conditions.
