The human being is designed to be physically active and it is not enough to do sporadic exercise, you have to move frequently and diversely. Move and stop being sedentary!
The human being, most of the time he can choose, chooses to make the least possible effort for intelligence and accommodation, but if he followed his instinct he would have to be in continuous movement since there are still remnants of when the ancestors of the current human species had to be very active To escape the dangers and to hunt. That is why it is curious that as humans have evolved mentally, we have become physically involved at the same time.
That is why sedentary lifestyle is a great evolutionary disagreement, as Robert Sánchez explains in the book “Walk, jump, dance.” We have been programmed for tens of millennia to interact, interact with the environment and move in a very concrete way. Our physical problems appear largely when our behavior does not match this evolutionary program.
Just as we could not survive being upside down all the time because evolution has designed us to stand, it is more than evident that we are not designed to spend most of the day still, whether sitting or standing. Despite our attempts to patch the sedentary scourge based on some type of sporadic exercise such as fitness or other sports, it is not enough to stop being sedentary.
Therefore, how, how much and how often we move today has very little to do with the prevailing physical activity during most of our biological history. And now we are paying a high price with a host of diseases derived from this lifestyle such as diabetes, heart disease, overweight or obesity, among many others.
How did we move in the Paleolithic?
If you want to respect your evolutionary design, you will have to know the principles that molded and programmed it from the beginning. To begin with, the most important thing is to know the environment in which they moved a hundred thousand years ago, in forests of large trees, irregular terrain and rivers that cross. All these external factors were decisive to know how we moved. In addition, to survive you had to hunt animals and collect fruit within a considerable distance. Therefore, the fact of hunting and transporting food, moving in that arduous environment, fleeing the dangers and interacting with others, especially through sex, made up our body.
Over the thousands of years we gradually evolved from the profile of hunter-gatherer in the Paleolithic to that of farmer-cattleman in the Neolithic. Later, from the middle Ages, and at its peak in the industrial revolution, we became pawns. And today we have gone from the pawn to the office worker. We see that it has gradually reduced our physical activity not only at work, but in the way of getting food and living.
Frequency and diversity
The solution to stop being sedentary is to exercise. But in what way and doing what exercises? Doing Pilates, lifting weights in the gym or jogging in the park two or three days a week is healthy, but these sporadic exercises are not enough. If we have learned anything from our ancestors, they made frequent and diverse movements. The most important thing is not so much what exercises we do as we look at our complete mobility. That is why you must diversify your movements that you do frequently such as walking more, vary from sports or exercises. To give a practical example, it is better to do one day swimming, another running and another dance, than not doing the same thing many times.
Absolute Sedentary to Active Sedentary
The physical activity of the daily life of a sedentary person is practically nil. At seven or eight hours spent each night lying in bed, you have to add ten or more sitting in a chair, either working or watching TV. The sedentary person accumulates very little time of physical activity to move. Those who lead this lifestyle are absolute sedentary.
In contrast, people who exercise two, three or four days a week, but at the same time still leading a primarily sedentary life, are known as active sedentary. To visualize it, an active sedentary moves three hours a week, which is equivalent to about 156 hours a year of the total of 8,760, which is 1.78% of the time.