Hi friends,

This week I want to talk about the lack of movement that many humans are suffering from. We now experience many luxuries that have not been afforded to us in the past. Things such as ordering groceries to your house, driving, and having safe drinking water magically come out of the faucet are a few things that have saved us from expending energy.

These conveniences, however, make it possible to go many days without any type of activity that raises your heart rate. According to the Physical Activity Guidelines for Americans, we should do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week. The CDC reported that only 24.2% of people met this goal in 2020.

Working in the clinic as a physical therapist, I see people who have forgotten how to move their bodies properly due to inactivity and disuse. On a daily basis, I teach people how to walk, squat, and even how to sit properly. Some anecdotal experience I’ve noticed at work is that people who live sedentary lives often have anxiety, depression, and not surprisingly, obesity.

Homo sapiens evolved to be bipedal animals so we could walk and run long distances for hunting, gathering, and scavenging. Male and female hunter-gatherers used to walk 16,000-17,000 steps, or 8 miles per day! The human body is not made to sit still and be comfortable. We are designed to run, squat, jump, and carry heavy things, but the majority of contemporary humans are getting nowhere near the amount of movement we were built for.

Incorporating exercise such as walking, running, lifting weights, or cycling can help lower your risk of suffering cardiovascular disease, bone mineral density loss, chronic pain, and mental illness while boosting your muscle mass and overall mood.

“How do you expect me to exercise when I barely have enough time to think straight?” Exercise does not need to be some sort of elaborate science project. It’s just something that gets your heart rate up and is done intentionally. This could mean you take the stairs whenever you can instead of the elevator. Walk to work if it is feasible. Go on walks after lunch to aid in digestion and reduce blood glucose. Pick up a sport that is accessible and safe for you.

Getting enough exercise and movement on a daily basis can help you tap into your ancestral roots and promote better health across your lifespan. If you’re just getting started on your fitness journey, seeking advice from a health professional such as a physiatrist or physical therapist can help you select safe exercises to meet your goals.

Exercise has changed my life and I’m grateful for the opportunity to help others regain their ability to move without pain. If you’d like to see my exact exercise routine, click here.

Until next week,

Kevin