The Importance of Mitochondria: Energy, Movement and Healthy Ageing

Every heartbeat, every step and every thought requires energy. Much of that energy is supplied by mitochondria—tiny structures inside our cells that help keep the body functioning.

At Cardiff Wellness Centre, our interest in lifestyle and healthy ageing includes understanding these essential cellular processes. Mitochondria offer a fascinating explanation for why movement and metabolic health matter throughout life.

What are mitochondria?

Mitochondria generate most of the energy that cells use to carry out their work. They convert energy from nutrients into a molecule called adenosine triphosphate, or ATP.

Think of ATP as a readily usable energy supply. Your cells continually produce and use it to support their activities, from muscle contraction to essential chemical reactions. Mitochondria even contain their own small amount of DNA. Learn more from the National Human Genome Research Institute.

Why do they matter as we age?

Researchers have identified changes in mitochondrial function as an important part of the biology of ageing. These changes are also being investigated in conditions affecting the brain, including Alzheimer’s and Parkinson’s disease.

However, ageing involves many interacting processes. Mitochondria are one part of that picture, and improving a mitochondrial measurement does not automatically mean a treatment will prevent disease or extend life. National Institute on Aging research.

For everyday wellbeing, this research raises a practical question: which habits have evidence behind them?

Exercise: a powerful signal for adaptation

Exercise gives our muscles a reason to adapt. Those adaptations can include improvements in their capacity to produce energy.

In a human study published in Cell Metabolism, researchers compared different exercise programmes in younger and older adults. High-intensity interval training improved mitochondrial respiration—the process used to generate energy—in both age groups, alongside improvements in fitness and insulin sensitivity. Read the original exercise study.

This does not mean everyone needs to start intense interval training. The right activity depends on your health, fitness and preferences. A routine you can sustain is a useful starting point.

For adults aged 19–64, NHS guidance recommends:

• At least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity.

• Strengthening activities on at least two days each week.

• Reducing prolonged sitting and breaking it up with movement.

Brisk walking, cycling, swimming and appropriate resistance exercises can all contribute. Start at a manageable level and build gradually. NHS physical activity guidance.

Muscle strength supports independence

Mitochondrial health is especially relevant to discussions about muscle function, but energy production is only one part of staying physically capable.

Strength, balance and aerobic fitness work together to help us manage everyday tasks, from carrying shopping to climbing stairs. Maintaining these abilities becomes increasingly valuable as we get older. The National Institute on Aging recommends a combination of aerobic, muscle-strengthening and balance activities for older adults. Explore the benefits of exercise as we age.

Food, sleep and everyday energy

Supporting your health also means paying attention to the basics: regular balanced meals, enough sleep and a manageable daily routine.

These habits can help with everyday tiredness and support your ability to stay active. They should not be presented as a guaranteed way to “repair” mitochondria, but they provide a sensible foundation for wellbeing. NHS advice on managing tiredness.

Does feeling tired mean your mitochondria are struggling?

Persistent fatigue deserves attention, but tiredness alone cannot diagnose a mitochondrial problem.

Poor sleep, stress, medicines and conditions such as iron-deficiency anaemia, diabetes or thyroid disease can contribute. If tiredness continues without an obvious explanation, a clinical assessment can help identify what needs investigating. NHS guidance on tiredness and fatigue.

What about mitochondrial supplements?

Products marketed for “cellular energy” often sound compelling. However, the fact that a substance has a role in the body does not establish that taking extra will improve health.

Coenzyme Q10, for example, is naturally present in the body and has been studied for several conditions. Evidence of benefit varies by condition, and it can interact with medicines including warfarin and insulin. Supplement decisions should therefore reflect a specific need and your medical history. Read the NCCIH information on CoQ10.

Supporting your health at Cardiff Wellness Centre

Cardiff Wellness Centre offers a lifestyle-focused approach to wellbeing, with consultations and access to investigations such as blood testing and body composition assessment where appropriate. These can inform a wider discussion about health and risk factors; they should not be interpreted as direct measurements of mitochondrial function. Explore our services.

Whether your priority is understanding persistent tiredness, becoming more active or maintaining strength as you age, a consultation can help identify practical next steps.

Contact dr.j@cardiffwellnesscentre.com to discuss your health goals.