Move More, Sit Smarter: What Evolution Teaches Us About Staying Active
In today’s fast-paced world, we often view exercise as something we need to "fit in" to our already busy schedules. But what if we thought about movement not as a chore but as a natural, essential part of life? Recent insights from evolutionary biology provide a fresh perspective on why staying active is so crucial and how we can make it more sustainable and enjoyable.
Why Exercise Feels Hard
Our ancestors didn’t go to the gym—they moved to survive. Hunting, gathering, carrying, and walking were part of everyday life. Structured exercise, as we know it today, is a modern concept. This explains why many of us struggle to find motivation; we weren’t designed to see "exercise" as separate from living.
The good news? Movement doesn’t need to happen in a gym. Walking, playing, gardening, or simply carrying groceries can count toward keeping your body active and healthy.
The Sitting Problem
We all know sitting too much isn’t good for us, but did you know not all sitting is the same? Traditional cultures often sit in ways that engage their muscles, like squatting or sitting cross-legged. In contrast, modern chair-sitting encourages inactivity, contributing to stiffness, poor posture, and even chronic pain.
To counteract this, consider:
Taking regular breaks from sitting to stand or move.
Sitting on the floor occasionally, which naturally engages your core.
Trying a standing desk or alternating between sitting and standing throughout the day.
Strength and Longevity Go Hand in Hand
Maintaining strength and staying active as you age is one of the best things you can do for your health. Regular movement helps prevent chronic conditions like heart disease, diabetes, and arthritis. It also improves mental health and keeps you independent longer.
Focus on functional fitness: activities that mimic real-life movements. This could be as simple as walking, lifting bags of groceries, or practicing balance exercises. These movements keep your muscles and joints working in ways that support everyday life.
Movement Is Medicine
Exercise is a powerful tool for preventing illness. It reduces inflammation, supports your immune system, and lowers your risk of chronic diseases, including some cancers. Even small amounts of regular movement—like walking 30 minutes a day—can make a big difference.
Rethink Your Shoes
Modern cushioned footwear may feel comfortable, but it can weaken the muscles in your feet over time. Humans are naturally built to walk and run barefoot, but if you’re interested in trying minimalist shoes or barefoot walking, take it slow. Your feet need time to adapt, and rushing the process can lead to injuries.
Practical Tips to Move More
Make Movement Part of Your Day
Walk or bike instead of driving, take the stairs, or park further away when running errands.
Break Up Sitting Time
Set a timer to stand and stretch every 30 minutes.
Join a Group
Exercising with others, like a walking group or dance class, makes movement more fun and helps you stay consistent.
Play with Your Kids or Pets
Activities like playing tag or fetch not only keep you active but also create great memories.
Why It Matters
We’re not designed to be sedentary. Our bodies thrive when they move. Whether it’s a walk around the block, a CrossFit class, or just playing in the park, every bit of movement counts toward better health and a happier life.
So, let’s shift our mindset. Movement isn’t something we have to do—it’s something we’re made to do. Start small, keep it simple, and find joy in the process. Your body—and your future self—will thank you.
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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