Why Is Exercise Important? How It Transforms Your Body & Mind

Let’s start with the bad news: Exercise is not a particularly good way to lose weight.

I know. You’re shocked. Most people are. But if you’re sweating it out in the gym thinking it’s the golden ticket to weight loss, you’re going to be disappointed. Sure, exercise is amazing for a million reasons—it’s like the Swiss Army knife of health tools—but shedding pounds isn’t one of its superpowers.

Maybe you’ve even experienced something like this for yourself. You hit the treadmill, burn a few hundred calories, and feel like a champ. But then, all it takes is one extra slice of pizza or that irresistible dessert, and you’ve wiped out all your hard work.

And here’s the kicker—your body is smart. It adapts to your workouts, becoming more efficient, so you end up burning fewer calories over time for the same effort. Plus, let’s be honest, after a tough workout, isn’t your appetite just roaring? It’s like your body is begging for a reward, and before you know it, you’ve eaten back every calorie you burned, and then some.

So, while exercise is absolutely essential for keeping your body and brain in tip-top shape, when it comes to weight loss, the real magic happens in the kitchen. (That’s why trainers always say, “You can’t outrun a bad diet.”)

Does that mean you should give up on exercise? Hardly.

While exercise may not be the most effective way to lose weight, it’s one of the most effective ways to keep it off. According to data from the National Health and Nutrition Examination Survey (NHANES), exercise is one of the best ways we know of to maintain weight loss over the long term.

But keeping the weight you’ve lost off is only one thing on the long list of exercise benefits. Let’s take a look at some of why exercise is important.

Why is Exercise Important?

Exercise and Mitochondrial Health

One of the most significant yet often overlooked benefits of exercise is its profound impact on mitochondrial function. Mitochondria, often referred to as the powerhouses of our cells, are tiny organelles responsible for producing the energy required for our cells to function. They play a critical role in converting nutrients from the food we eat into a biochemical called adenosine triphosphate (ATP), the energy currency of the cell.

Everything “good” in terms of cellular function happens in the mitochondria. From detoxification to fat burning to energy production, these organelles are at the core of everything that happens with our health. Mitochondria are also involved in regulating cell growth, signaling, and apoptosis (programmed cell death), which are vital for maintaining healthy tissues and organs.

Mitochondrial Dysfunction and Chronic Disease

Mitochondria are so important that many functional medicine doctors and researchers consider mitochondrial dysfunction to be a cornerstone of numerous chronic diseases, including cardiovascular disease, diabetes, and neurodegenerative disorders. When mitochondria fail to function correctly, nothing goes right. Dysfunctional mitochondria can lead to a cascade of problems, including impaired energy production, increased oxidative stress, and inflammation—all of which contribute to the development and progression of chronic illnesses.

All of which is to say—it’s in your best interests to keep your mitochondria happy and healthy. And fortunately, there are ways you can help make that happen. One of the best ones is to stay active every single day!

Exercise vs. Movement: What’s the Difference?

When we think about burning calories, most of us picture hitting the gym, pounding the pavement, or sweating it out in a spin class. But here’s a truth bomb: that 30-60 minutes of exercise doesn’t give you a free pass to sit around the rest of the day. In fact, it’s the other 23 hours—those little moments of movement you wouldn’t even think of as “exercise”—that really add up.

So sure, your workout matters, but what you do between those workouts might matter even more. Walking to the mailbox, standing at your desk, taking the stairs, brushing your teeth while doing a little dance—these tiny movements can be calorie-burning gold. They keep your metabolism humming, your body engaged, and, believe it or not, they can add up to more calorie burn than your time in the gym.

So, the next time you think you’re too busy for exercise, remember this: movement is everywhere, and it all counts. Don’t underestimate the power of these everyday actions—they could be the key to unlocking your healthiest self.

Nutrients for Mitochondrial Health

To support mitochondrial health, certain nutrients are particularly beneficial:

1. Coenzyme Q10 (CoQ10): This powerful antioxidant helps protect mitochondria from oxidative damage and is essential for the production of ATP.
2. L-Carnitine: This amino acid derivative is crucial for transporting fatty acids into the mitochondria, where they are burned for energy.
3. Alpha-Lipoic Acid (ALA): Another potent antioxidant, ALA helps regenerate other antioxidants and supports mitochondrial function. (Don’t confuse this alpha-lipoic acid with the plant-based omega-3 fatty acid, alpha-linolenic acid, also, unfortunately, abbreviated as ALA!)
4. B Vitamins: These vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are essential cofactors in the mitochondrial energy production pathways.
5. Magnesium: This mineral is involved in over 300 enzymatic reactions, including those necessary for ATP production.

Mitochondria and Brain Health

The health of your mitochondria is closely linked to brain function. The brain is an energy hog—it burns a lot of calories to keep it running. And being a calorie-intensive organ, it relies heavily on efficient mitochondrial function. Proper mitochondrial activity ensures that brain cells receive adequate energy to perform optimally. Conversely, mitochondrial dysfunction has been implicated in various neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.

Exercise enhances mitochondrial function not only in muscles but also in the brain. Regular physical activity stimulates the production of a wonderful compound that acts as Miracle-Gro for your brain cells: it’s called Brain-Derived Neurotrophic Factor (BDNF). And BDNF, in turn, supports mitochondrial health.

Increased levels of BDNF promote the growth, maintenance, and survival of neurons, thus improving cognitive function and protecting against mental decline. The innovative work of Arthur Kramer, PhD, at the University of Illinois at Urbana-Champaign showed that adults performing moderate amounts of aerobic exercise actually grew new brain cells, increasing their brain volume by a not-insignificant amount.

Disease Prevention

Exercise is a powerful preventive tool that works against a variety of diseases. Engaging in regular physical activity has been shown to reduce the risk of developing several chronic conditions, including cancer and depression.

Cancer Prevention:

A meta-analysis published in the Journal of the National Cancer Institute reviewed data from multiple studies and concluded that higher levels of physical activity are associated with a reduced risk of several types of cancer, including colon, breast, and endometrial cancers.

The analysis found that physically active individuals had a 20-30% lower risk of developing colon cancer and a 20-40% lower risk of breast cancer compared to those who were less active. This protective effect is thought to be due to exercise’s ability to regulate hormones, reduce inflammation, and improve immune function.

Depression and Mental Health:

A study published in JAMA Psychiatry investigated the effects of exercise on depression and found that physical activity can be as effective as medication or psychotherapy for some individuals.

The study highlighted that regular aerobic exercise, such as walking, running, or cycling, significantly reduced symptoms of depression. This is attributed to exercise-induced changes in neurotransmitters like serotonin and norepinephrine, as well as the reduction of inflammation and stress hormones.

Cardiovascular Disease:

Research published in the New England Journal of Medicine examined the impact of exercise on cardiovascular health and found a strong correlation between physical activity and a lower risk of heart disease.

The study demonstrated that individuals who engage in moderate to vigorous physical activity for at least 150 minutes per week have a 30% lower risk of developing cardiovascular disease. Exercise helps by improving blood pressure, cholesterol levels, and overall heart function.

Diabetes Prevention:

A landmark study from the Diabetes Prevention Program showed that lifestyle interventions, including exercise, significantly reduced the risk of developing type 2 diabetes in high-risk individuals.

Participants who engaged in regular physical activity and lost a modest amount of weight reduced their risk of diabetes by 58% compared to those who did not make lifestyle changes. Exercise improves insulin sensitivity and helps regulate blood sugar levels.

Brain Health and Exercise

Since many are dedicated to brain health, it’s important to highlight the incredible benefits of exercise on cognitive function. Remember, in the aforementioned research by Arthur Kramer and his colleagues, mild aerobic exercise stimulated the production of Brain-Derived Neurotrophic Factor (BDNF), a crucial protein that supports the growth, maintenance, and survival of brain cells. Increased levels of BDNF lead to the growth of new neurons, enhancing brain plasticity and improving cognitive function.

Conclusion

Incorporating regular exercise into your routine is one of the best investments you can make for your overall health. While it may not be the most effective way to lose weight initially, its benefits for weight maintenance, mitochondrial health, disease prevention, and brain function are unparalleled. Embrace the power of exercise to achieve full-body wellness and support your journey to a healthier, happier life.

References

1. Physical Activity and Cancer Risk:
   • Moore, S. C., Lee, I. M., Weiderpass, E., Campbell, P. T., Sampson, J. N., Kitahara, C. M., Keadle, S. K., Arem, H., de Gonzalez, A. B., Hartge, P., Freeman, L. B., Linet, M. S., Beane Freeman, L. E., Berrington de Gonzalez, A., Adami, H. O., … & Leitzmann, M. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Internal Medicine, 176(6), 816-825. https://doi.org/10.1001/jamainternmed.2016.1548
2. Effect of Exercise on Depression:
   • Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51. https://doi.org/10.1016/j.jpsychires.2016.02.023
3. Physical Activity and Cardiovascular Health:
   • Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
4. Diabetes Prevention Program Research Group:
   • Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393-403. https://doi.org/10.1056/NEJMoa012512

Meet the Author

Jonny Bowden PhD, CNS, Writer

Jonny Bowden is a board-certified nutritionist and a three-time best-selling author. His many television appearances include Dr. Oz and the Doctors, and his books include “The 150 Healthiest Foods on Earth”, “Living Low Carb” and “The Great Cholesterol Myth”. www.jonnybowden.com, @jonnybowden