Exercised

1. We didn't evolve to exercise, but to be physically active for survival

Exercise today is most commonly defined as voluntary physical activity undertaken for the sake of health and fitness. But as such it is a recent phenomenon.

Exercise is a modern concept. Our ancestors didn't "exercise" in the way we think of it today. They were physically active out of necessity - hunting, gathering, and surviving. This fundamental difference explains why many people struggle with exercise today. Our bodies are designed to conserve energy when possible, making voluntary exertion counterintuitive.

Physical activity was integral to survival. Hunter-gatherers walked miles daily, carried heavy loads, and engaged in intense bursts of activity when hunting. This lifestyle kept them naturally fit without the need for planned exercise routines. The shift to agricultural and then industrial societies gradually reduced the need for constant physical activity, leading to our current sedentary lifestyles.

Modern exercise is a response to inactivity. As our daily lives became less physically demanding, exercise emerged as a way to maintain health. This explains the relatively recent rise of gyms, fitness classes, and structured workout routines. Understanding this evolutionary context can help us approach exercise more effectively, by aligning our activities with our body's natural tendencies.

2. Inactivity is natural, but excessive sitting can be harmful

We are exercised about exercise.

Resting is evolutionarily normal. Our bodies are designed to conserve energy when possible, which is why lounging feels natural. However, the modern world has taken this to an extreme with prolonged sitting, especially in office environments.

Excessive sitting has health consequences. While some inactivity is natural, sitting for hours on end can lead to:

• Increased risk of chronic diseases
• Reduced metabolic health
• Muscle weakness and atrophy
• Poor posture and back problems

Active sitting and regular movement are key. To counteract the negative effects of prolonged sitting:

• Take frequent short breaks to stand and move
• Use standing desks or active sitting tools (like balance balls)
• Incorporate light activity throughout the day (walking meetings, taking stairs)
• Practice good posture and ergonomics when sitting is necessary

3. Sleep is crucial, but quality matters more than quantity

You are the sweating champions of the animal world.

Sleep is not just about rest. While sleep is a form of inactivity, it serves critical functions for our bodies and minds. It's not merely the absence of wakefulness, but an active process of restoration and cognitive processing.

Quality over quantity. The often-cited "8 hours" rule is not universally applicable. Sleep needs vary by individual and circumstance. Factors affecting sleep quality include:

• Sleep cycle consistency
• Environment (darkness, temperature, noise)
• Pre-sleep activities and routines
• Stress levels and mental state

Evolutionary context of sleep. Our ancestors likely had different sleep patterns than modern humans. They may have slept in shorter bouts throughout the day and night, adapted to their environment and safety needs. Understanding this can help us be more flexible in our approach to sleep and less anxious about rigid sleep rules.

4. Humans aren't built for speed, but for endurance

We humans are slow, weak, vulnerable creatures more dependent on brains than brawn.

Humans are slow compared to most animals. Even the fastest human sprinters are no match for many four-legged animals in short bursts. This is due to our bipedal locomotion and lack of specialized sprinting adaptations.

Endurance is our superpower. While we can't outrun most animals in a sprint, humans have exceptional endurance capabilities:

• Efficient bipedal walking and running
• Superior thermoregulation through sweating
• Mental toughness and strategic thinking

Persistence hunting as an evolutionary advantage. Our ancestors likely used their endurance capabilities to hunt prey by chasing them to exhaustion. This "persistence hunting" technique showcases how our seemingly inferior speed was compensated by superior stamina and intelligence.

5. Strength has limits, but consistent resistance training is beneficial

From these various lines of evidence, it seems that Neanderthals and other archaic humans from the Ice Age, like chimpanzees, were moderately more muscled than the average Joe, including contemporary hunter-gatherers.

Humans aren't naturally super strong. Compared to our closest ape relatives and some of our evolutionary ancestors, modern humans are not exceptionally strong. This is likely due to trade-offs that favored endurance and cognitive abilities over raw strength.

Resistance training is crucial for modern health. Despite not evolving for extreme strength, resistance training offers numerous benefits:

• Increased muscle mass and strength
• Improved bone density
• Enhanced metabolic health
• Better functional capacity in daily life

Consistency is key in strength training. Regular, moderate resistance training is more beneficial and sustainable than sporadic, extreme efforts. Focus on:

• Progressive overload (gradually increasing weight or resistance)
• Proper form and technique
• Balanced full-body workouts
• Adequate recovery and nutrition

6. Fighting and sports reflect our evolutionary past

Humans haven't stopped fighting altogether. Instead, we have changed the way we fight and how often.

Fighting and sports are ritualized forms of aggression. While humans have become less violent overall, we've channeled our aggressive instincts into more controlled forms like sports and martial arts.

Sports serve multiple evolutionary functions:

• Skill development for survival and warfare
• Social bonding and group cohesion
• Demonstration of fitness for mate selection
• Stress relief and emotional regulation

Modern sports as exercise. While our ancestors didn't "exercise" for health, modern sports and games provide a culturally acceptable and enjoyable way to engage in physical activity. This aligns with our evolutionary tendencies while meeting modern health needs.

7. Walking is fundamental to human health and evolution

If there is any single exercise prescription we repeatedly hear, it is to walk about ten thousand steps a day.

Walking defined human evolution. The ability to walk efficiently on two legs was a crucial adaptation that set humans apart from other primates. This bipedal locomotion freed our hands for tool use and carrying, shaping our entire evolutionary path.

Walking offers numerous health benefits:

• Improved cardiovascular health
• Better weight management
• Enhanced mood and mental health
• Reduced risk of chronic diseases

The 10,000 steps goal is arbitrary but useful. While not based on specific scientific evidence, aiming for 10,000 steps (about 5 miles) per day is a good target for most people. It encourages consistent, moderate activity throughout the day, aligning with our evolutionary heritage.

8. Running and dancing are uniquely human endurance activities

Running and dancing are lifelong pursuits.

Running and dancing showcase human endurance. Both activities require sustained physical effort, demonstrating our species' unique capacity for prolonged, rhythmic movement.

Evolutionary significance:

• Running: Likely evolved for persistence hunting and long-distance travel
• Dancing: Serves social bonding, mate selection, and possibly trance-like states for spiritual experiences

Modern benefits of running and dancing:

• Improved cardiovascular health
• Enhanced cognitive function
• Stress relief and emotional expression
• Social connection and community building

9. Exercise slows aging and promotes longevity

The more calories we need, the more we are vulnerable to not having enough.

Physical activity triggers repair mechanisms. Regular exercise stimulates the body to repair and maintain tissues, slowing the aging process. This "use it or lose it" principle applies to muscles, bones, and even cognitive function.

Exercise affects aging at the cellular level:

• Improved mitochondrial function
• Enhanced telomere maintenance
• Reduced chronic inflammation
• Better insulin sensitivity and metabolic health

Consistency matters more than intensity. While high-intensity exercise has benefits, consistent moderate activity throughout life appears to have the most significant impact on longevity and health span.

10. Making exercise necessary and enjoyable is key to consistency

Just as we have a right to smoke despite its unhealthy effects, don't we also have the right not to exercise?

Overcoming evolutionary inertia. Our instinct to conserve energy makes consistent exercise challenging. To overcome this, we need to make exercise feel necessary and enjoyable.

Strategies for making exercise necessary:

• Schedule it like any other important appointment
• Make social commitments to exercise with others
• Set concrete goals or sign up for events (like races)
• Use "temptation bundling" (pair exercise with enjoyable activities)

Making exercise enjoyable:

• Choose activities you genuinely like
• Vary your routines to prevent boredom
• Exercise in pleasant environments (nature, music, etc.)
• Focus on the immediate benefits (improved mood, energy) rather than long-term health goals

11. There's no one-size-fits-all exercise prescription

After much deliberation, the judges have determined there is no best way to exercise.

Individual variation is crucial. Factors like age, genetics, fitness level, health status, and personal preferences all influence the ideal exercise regimen for an individual.

General guidelines are a starting point. While recommendations like 150 minutes of moderate activity per week provide a useful baseline, they should be adapted to individual needs and capabilities.

Key principles for personalized exercise:

• Start where you are, not where you think you should be
• Gradually increase intensity and duration
• Listen to your body and adjust as needed
• Include a mix of aerobic, strength, and flexibility training
• Find activities you enjoy and can sustain long-term

Consult professionals when needed. For those with health concerns or specific goals, working with a doctor, physical therapist, or certified trainer can help develop a safe and effective personalized exercise plan.

Last updated: October 27, 2024