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Everyone needs a few basic things to stay healthy: nutritious food, adequate sleep, social interaction, and, as we’re going to talk about today, move.
Exercise is an important part of the Primal Blueprint’s master plan for living your strongest, healthiest, most energetic, and most enjoyable life possible. That’s what I want for all of my readers—a long, happy life to the end of your life. To achieve this, you need to build a solid foundation of physical fitness and mobility, starting as young as possible to slow the inevitable decline that comes with age.
Everyone knows how to exercise. We’ve all heard that exercise is important and that we should try to 10,000 steps per dayarchitecture core powerAnd actually use our gym memberships. Yet many people (no, most people) don’t exercise enough, either too little or (more often) too much, or in a variety of ways to reach their optimal fitness and longevity potential. In short, they do not act according to the original blueprint.
What does primitive movement mean?
Humans are designed to move in the world. To be active. To physically manipulate our environment.
Our ancestors had no choice, of course. They didn’t worry about being strong or physically fit. Their fitness was a natural consequence of living in a harsh environment that required them to work for everything—food, shelter, water, transportation, socializing, defense, and every other aspect of their lives. SurviveBut life is easy now, at least when it comes to physical needs. We modern people do need Try to stay healthy.
When I designed the Primal Blueprint, I considered how our ancestors moved, what qualities they embodied, and therefore what our genes require and expect for optimal health. Here are my thoughts:
- Humans are wired to move frequently—most of the time slowly, sometimes very quickly.
- The human body needs to move in all planes of motion: pushing, pulling, lifting, jumping, bouncing, sprinting, throwing, and maintaining balance.
- Our ancestors had to be strong, powerful, and quick on their feet, with a good strength-to-weight ratio and plenty of stamina.
With this in mind, I came up with the following original blueprint laws of motion.
Primal Blueprint Laws of Motion
Four of the ten Primal Blueprint Laws tell you how you should act. This is very important.
Basic Rule #3: Get regular exercise.
We know that our ancestors spent several hours a day, on average, exercising at what today’s exercise physiologists call a “low-level aerobic pace.” They hunted, gathered, foraged, wandered, scouted, migrated, climbed, and crawled. This low level of activity pushed their genes to build strong muscles, bones, and joints; to build a strong cardiovascular system; and Burning fat for fuel.
Today’s sedentary lifestyle is a far cry from this. Yet our genes still require us to move frequently, and mostly at a slow pace. From a chronic health perspective, this is arguably one of the most detrimental differences between primitive and modern life.
Read more about Primal Law #3 here.
Primal Law #4: Lift heavy objects.
Likewise, until recently, it was impossible to survive without lifting heavy objects such as wood, rocks, water, animals killed miles from home, and your own body weight. Lifting heavy objects, what we now call “resistance training,” done in an exercise setting, makes you strong.
Strength is more than just having an attractive physique or being successful in sports, although these are good reasons to want to be strong. Muscle is metabolically active tissue and the primary reservoir of blood sugar (glycogen). Too little muscle means a greater risk of insulin resistance and metabolic dysfunction. A weak musculoskeletal system equals frailty, and frailty is strongly associated with mortality during aging.
Read more about Primal Law #4 here.
Primal Rule #5: Sprint once in a while.
Going all out sends a strong signal to your genes, telling them, “Hey, we need to be ready to perform at our highest capabilities at all times.” For primitive humans, this would have been a matter of life and death. The resulting hormonal cascade and adaptations make the body healthier and better able to handle future challenges.
Read more about Primal Law #5 here.
Primal Rule #7: Play.
(Yes, I skipped Law #6. It’s covered in the Primal Laws article.)
Compared to the average American worker, who works more than 40 hours a day, hunter-gatherers typically worked fewer hours and had more time for leisure. After a day’s fishing, our ancestors would spend hours engaging in various forms of social interaction that we today would classify as “Play”
The end result is that social bonds are strengthened, social hierarchies are sorted out, creative thinking and problem solving are stimulated, important skills like rock climbing or spear throwing are practiced in a low-risk environment, and wisdom is passed on. Play is also important for promoting the release of endorphins (feel-good brain chemicals) and relieving any lingering anxiety. Pressure Effect Life-threatening situations.
You probably don’t need to be good with a spear Throw in your daily life, but the other benefits of gaming remain as important today as ever Suitable for children and adults.
Read more about Primal Law #7 here.
Putting the Laws of Motion into Action
The Original Blueprint Fitness Pyramid provides a handy visual reference of how I think the average person should move in a week (more or less).
Within this general framework, you have plenty of room to find the way you like to move. I think the original blueprint is infinitely malleable and can be expanded forever. Maybe your goal is Hiking Pacific Crest Trail. Maybe you want to spend a whole day at Disneyland with your family. Maybe you like CrossFit Or maybe you want to run your first 5K. Maybe your job requires you to meet certain Physical fitness standardsMaybe you just want to live a long and healthy life, but you never want to go to the gym. These all make sense. As I said before, The best exercise is to keep exercising.
Whatever your goals, the Primal Blueprint Movement Rules can provide a springboard for building a broad fitness foundation. Crucially, the original blueprint will also help you avoid the following pitfalls: Chronic heart disease and other stressful exercise patterns.
These laws of movement provide the right approach to achieve a lean and healthy life with the least time commitment, pain, suffering, and sacrifice, and more importantly, the most fun, enjoyment, and ease. It’s not the only way to get fit, but it’s probably the most efficient, effective, and enjoyable way.
Original blueprint, and Book of the same nameprovides a framework for achieving optimal personal health, vitality, and longevity. It is organized into 10 Basic Rules Drawing from anthropology, sociology, biology, psychology, and common sense, these laws describe the diet, exercise, and lifestyle practices that lead to optimal gene expression—practices that have enabled humans to thrive for hundreds of thousands of years but that many people struggle to achieve in the modern world.
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Posts How to Exercise and Get Fit the Original Way First appeared in Mark’s Daily Apple.
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