The Mitochondrial Connection

Part 8 of The Metabolic Mover Series

In Part 7, we explored how spiral motion is woven into the fabric of nature and optimizes movement at every scale. Now, let's dive deeper—literally into our cells—to discover how rotational movement might be transforming us from the inside out.

When Movement Meets Metabolism

As movement educators, we often focus on what we can see: improved range of motion, better posture, enhanced coordination. But what if I told you that the spiraling, rotational movements we teach might be lighting up our cells in ways we're only beginning to understand?

The big question I've been exploring: Is rotational, cross-body movement particularly beneficial for mitochondrial health and all the biochemical cascades that flow from it?

To answer this, I've been diving into the research using Consensus.ai (a tool that focuses on peer-reviewed literature). Here's what I've discovered.

Mitochondrial Momentum 

First, a quick reflection back to the previous Metabolic Mover Part 6, introducing the cellular players: Mitochondria are your cellular power plants. They convert nutrients into ATP—the energy currency your cells spend to do literally everything. The more efficient your mitochondria, the better every system in your body functions.

What Happens When We Move Rotationally?

Current research reveals fascinating connections between exercise and mitochondrial adaptations:

Mitochondrial Biogenesis and Dynamics: Exercise—including gentler forms like yoga that incorporate rotational patterns—stimulates the creation of new mitochondria and improves how they function (Memme et al., 2019; Drake et al., 2016).

This process, called mitochondrial biogenesis, essentially gives your cells more power plants, while processes like fusion and fission (collectively called mitochondrial dynamics) keep these power plants running efficiently.

This is particularly critical as we age, when mitochondrial function naturally declines (Moreira et al., 2017; Joseph et al., 2016). Imagine your cell's energy production naturally dimming over time—movement helps keep the lights on!

Metabolic Efficiency: When we exercise regularly, our mitochondria become more efficient at producing energy with less waste (Grevendonk et al., 2021; Casuso & Huertas, 2020). This improved metabolic efficiency supports better insulin sensitivity and muscle function (Philp et al., 2020), and reduces the impacts of oxidative stress. 

For us as movement educators, this means the benefits we're offering extend far beyond flexibility or strength—we're helping rewire our students' metabolic machinery at the cellular level.

Why Rotational Movement Matters

While research specifically on spiral-pattern movement is still emerging, we know that yoga—which naturally incorporates rotational movement patterns—shows promising benefits for mitochondrial health. Head back to the previous MM Part 7 to dive into the research on spiral motion in nature, biology, and human fascia. 

Rotational movement may offer unique advantages:

1. Gentler Joint Loading: Rotational patterns distribute forces more evenly across joints, potentially reducing inflammation and injury risk compared to linear loading patterns.

2. Enhanced Tissue Perfusion: Spiral movements may improve circulation to tissues through rhythmic compression and expansion of vessels, enhancing nutrient delivery and waste removal.

3. Nervous System Regulation: The vestibular stimulation from rotational movement might trigger unique neurological responses that support mitochondrial function through neurohormonal pathways.

4. Balanced Oxidative Stress: We know we need exercise stress to keep the mitochondria singing, but too much exercise can be inappropriate for tissue condition as we age, leading to increased oxidative stress; ie, too much!! Check out this post that unpacks the furnace of oxidative stress.

Aging, Mitochondria, and Movement

This cellular story becomes particularly important as we age. Research shows that:

• Aging naturally leads to declined mitochondrial function (Moreira et al., 2017)

• Exercise can counteract this decline by enhancing mitochondrial turnover (Joseph et al., 2016)

• This preservation of mitochondrial health helps maintain muscle mass and combat age-related conditions like sarcopenia (Drake et al., 2016)

As movement educators working with aging populations, we're not just helping maintain mobility—we're potentially extending healthspan at the cellular level. Using cross-body, rotational movement is also showing up in the literature on bilateral integration, literally harnessing brain benefits with body movement.

The Research Gap and Future Directions

Here's what's fascinating—and frustrating. Despite the clear benefits of exercise for mitochondrial health, there's a notable gap in research specifically examining rotational, spiral-pattern movement and its metabolic effects.

Most studies look at traditional exercise forms: endurance training, resistance training, or general movement. Very few have isolated the specific impact of spiral-pattern movement on mitochondrial function.

This creates an exciting frontier for movement research.

Given what we know about how spiral patterns optimize force distribution in mechanical systems, I hypothesize that movement specifically constrained for rotation might offer additional benefits:

• Reduced inflammatory markers due to more efficient loading patterns

• Lower risk of both acute and chronic injury

• Improved mitochondrial adaptation with less cellular stress

Practical Applications for Movement Educators

While we await more specific research, here are evidence-informed approaches you can incorporate into your teaching:

1. Introduce multi-planar movement sequences that engage the body in all three planes of motion, emphasizing the transverse (rotational) plane that's often neglected.

2. Cue spiral pathways in familiar movements—imagine drawing spirals with limbs rather than straight lines.

3. Balance intensity with recovery to optimize mitochondrial adaptation without excessive stress.

4. Combine rotational movement with breathing practices to enhance parasympathetic activation and optimize cellular energetics.

5. Educate your students about the deeper benefits of the movements they're practicing—understanding "why" often enhances compliance and results.

The Bottom Line

Be discerning in your choice of movement for training, therapy, and healing! Research clearly shows that thoughtful movement enhances mitochondrial function, improving metabolic efficiency and cellular health throughout the body. But as we've seen in previous posts, harmful movement patterns can be damaging our fascia (and metabolic health) before we even realize it. 

As movement professionals, we have the remarkable privilege of influencing health at multiple levels—from the visible changes in posture and movement quality to the invisible but profound shifts happening at the cellular level.

I believe rotational movement offers a uniquely efficient path to these benefits. While we need more research specifically on spiral-pattern movement and metabolism, the foundation of evidence is strong enough to make rotational movement a cornerstone of our teaching approach.

Part 9 of this series comes out next month. Grab this Spiral Vinyasa practice card free of charge when you create an account on my platform (click below):

What rotational movement practices have you found most effective with your clients? Share your experiences in the comments!

References

• Casuso, R., & Huertas, J. (2020). The emerging role of skeletal muscle mitochondrial dynamics in exercise and ageing. Ageing Research Reviews, 58.
  This review discusses how exercise influences mitochondrial dynamics in skeletal muscle and its implications for aging. It highlights that endurance exercise can enhance mitochondrial function and prevent muscle wasting in older individuals.

• Drake, J., Wilson, R., & Yan, Z. (2016). Molecular mechanisms for mitochondrial adaptation to exercise training in skeletal muscle. The FASEB Journal, 30(1), 13-22.
  This article explores the molecular pathways through which exercise induces mitochondrial adaptations in skeletal muscle, emphasizing the role of various signaling mechanisms in promoting mitochondrial biogenesis and function.

• Grevendonk, L., Connell, N., McCrum, C., Fealy, C., Bilet, L., Bruls, Y., Mevenkamp, J., Schrauwen-Hinderling, V., Jörgensen, J., Moonen-Kornips, E., Schaart, G., Havekes, B., De Vogel-Van Den Bosch, J., Bragt, M., Meijer, K., Schrauwen, P., & Hoeks, J. (2021). Impact of aging and exercise on skeletal muscle mitochondrial capacity, energy metabolism, and physical function. Nature Communications, 12.
  This study examines how aging and exercise affect mitochondrial capacity, energy metabolism, and physical function in skeletal muscle, providing insights into the benefits of physical activity in mitigating age-related declines.

• Joseph, A., Adhihetty, P., & Leeuwenburgh, C. (2016). Beneficial effects of exercise on age‐related mitochondrial dysfunction and oxidative stress in skeletal muscle. The Journal of Physiology, 594.
  This paper reviews the positive impact of exercise on mitochondrial function and oxidative stress in aging skeletal muscle, suggesting that physical activity can counteract age-related mitochondrial deterioration.

• Memme, J., Erlich, A., Phukan, G., & Hood, D. (2019). Exercise and mitochondrial health. The Journal of Physiology, 599.
  This article discusses the relationship between exercise and mitochondrial health, focusing on how physical activity influences mitochondrial biogenesis, dynamics, and function.

• Moreira, O., Estébanez, B., Martínez‐Flórez, S., De Paz, J., Cuevas, M., & González‐Gallego, J. (2017). Mitochondrial Function and Mitophagy in the Elderly: Effects of Exercise. Oxidative Medicine and Cellular Longevity, 2017.
  This study explores how exercise affects mitochondrial function and mitophagy in the elderly, indicating that regular physical activity can enhance mitochondrial quality control mechanisms.

• Oliveira, A., Richards, B., Slavin, M., & Hood, D. (2021). Exercise Is Muscle Mitochondrial Medicine. Exercise and Sport Sciences Reviews, 49(2), 67-76.
  This review highlights the therapeutic role of exercise in maintaining and improving mitochondrial health in skeletal muscle, emphasizing its importance as a non-pharmacological intervention.

• Philp, A., Saner, N., Lazarou, M., Ganley, I., & Philp, A. (2020). The influence of aerobic exercise on mitochondrial quality control in skeletal muscle. The Journal of Physiology, 599.
  This paper examines how aerobic exercise influences mitochondrial quality control processes, such as mitophagy and biogenesis, in skeletal muscle.

• Ritenis, E., Padilha, C., Cooke, M., Stathis, C., Philp, A., & Camera, D. (2024). The Acute and Chronic influence of Exercise on Mitochondrial Dynamics in Skeletal Muscle. American Journal of Physiology. Endocrinology and Metabolism.
  This forthcoming article is expected to discuss the immediate and long-term effects of exercise on mitochondrial dynamics in skeletal muscle.

• Trewin, A., Berry, B., & Wojtovich, A. (2018). Exercise and Mitochondrial Dynamics: Keeping in Shape with ROS and AMPK. Antioxidants, 7.
  This article explores the role of reactive oxygen species (ROS) and AMP-activated protein kinase (AMPK) in regulating mitochondrial dynamics in response to exercise.