Why Humans Are Built to Sit, Not to Run: Insights from a Harvard Professor’s Book
In today’s world, running and physical activity are often praised as essential components of a healthy lifestyle. Whether it’s jogging, participating in a marathon, or hitting the gym, we’ve been taught that movement is the key to physical fitness. But what if our bodies are not as well-suited to running as we think?
A thought-provoking new book by Daniel Lieberman, a professor of evolutionary biology at Harvard University, challenges this common belief. In his book "Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding", Lieberman dives into the history of human evolution to explore why humans are actually designed to sit—and not to run. His work raises important questions about the nature of exercise and how we can rethink fitness to align with our evolutionary roots.
Let’s take a closer look at Lieberman’s insights and how they could change our perspective on physical activity.
Humans: Designed for Sitting, Not Running
Lieberman’s research reveals that our ancestors were not built for the kind of sustained physical activity we associate with modern exercise. Instead, humans evolved to conserve energy and spend much of their time in sedentary or low-movement states. This was, in part, a survival mechanism. Early humans needed to be efficient with their energy use, and activities like running for long distances were not part of the daily routine.
Historically, hunting and gathering required short bursts of intense physical activity (such as chasing after prey or gathering food) followed by periods of rest. The body, therefore, adapted to be excellent at performing brief, intense activities while conserving energy at other times. This is why humans excel at activities that require endurance over short distances but aren’t necessarily designed for long-distance running in the way that some animals, like horses or cheetahs, are.
The Evolution of the Human Body: A Sedentary Design
Humans are inherently efficient energy managers. Unlike other animals that may spend large amounts of time running or walking long distances, humans evolved to spend long periods of time sitting or resting between periods of intense activity. From an evolutionary standpoint, sitting was a practical and efficient way to conserve energy while waiting for the next opportunity to hunt or gather food.
This efficiency is rooted in the structure of the human body:
1. The Spine and Posture
Our spines are built to support an upright posture, making it easier for us to sit or stand. However, when we run, the constant impact of our feet hitting the ground can cause stress on our joints and bones. Our bodies are not optimized for the repetitive pounding of long-distance running.
2. Muscle and Energy Usage
Our muscles are designed for endurance, but not necessarily for long-distance running. Unlike animals like wolves or horses, which are capable of maintaining a steady, high-energy output over long distances, humans are designed to be efficient with energy expenditure, conserving it for activities that are necessary for survival, such as hunting and foraging.
3. Running as a Risk
Early humans had to be cautious about how they used their energy. Long-distance running was risky, as it could leave a person vulnerable to injury or exhaustion. Instead, early humans engaged in strategic movement, utilizing bursts of speed when needed and then resting for recovery.
Sitting and Health: The Modern Paradox
Despite the fact that our bodies are designed for sitting, we live in a world that glorifies constant movement. The modern push for “more exercise” can seem contradictory when you take into account our evolutionary tendencies.
In fact, the problem today is not that we sit too much, but rather that we sit in an unhealthy manner. Prolonged sitting, especially in poor posture, has been linked to a range of health problems, including obesity, cardiovascular disease, and poor mental health. However, Lieberman suggests that light activity such as standing, walking, or even light stretching can counteract the negative effects of sitting for extended periods. The real issue lies in our sedentary lifestyle, where sitting is often the default position throughout the day, without any active movement in between.
Revisiting Exercise: Evolutionary Insights
Lieberman’s book calls for a more nuanced approach to exercise. Rather than mimicking animal behavior like running for hours on end, Lieberman advocates for a return to the natural patterns of movement that our bodies were designed for. He argues that the healthiest approach to fitness is not forcing ourselves into the current trend of extreme exercise but rather embracing our evolutionary need for moderate, regular movement.
According to Lieberman, some of the most beneficial exercises for humans are simple ones that don’t require intense exertion. Here’s a breakdown of what this might look like:
1. Walking and Light Activity
One of the most natural movements for humans is walking. It’s low-impact, doesn’t require specialized training, and is easy to incorporate into daily life. Walking regularly helps promote circulation, reduces stress, and provides mental clarity without the wear-and-tear that comes with high-intensity workouts.
2. Strength and Mobility
Simple strength training (like using body weight for squats, lunges, or push-ups) and mobility exercises (like stretching or yoga) are vital to maintaining functional movement. Lieberman emphasizes the importance of strength exercises that mimic real-world movements to preserve muscle and joint health as we age.
3. Restorative Practices
Sitting may be necessary for rest and recovery. When done mindfully, sitting in a relaxed posture or practicing meditation can actually be beneficial for mental and physical health. Mindfulness and restorative practices encourage mental recovery and reduce stress, which is essential for overall well-being.
Why Modern Exercise Trends May Be Missing the Mark
Many modern exercise trends focus on intense physical activity, which can be challenging for people with different fitness levels, particularly older adults or those with pre-existing health conditions. While high-intensity exercise can offer benefits, it can also be physically taxing and not sustainable for everyone.
Lieberman’s research suggests that while intense exercise has its place, moderate, low-intensity movement is often a more sustainable and beneficial approach, especially for long-term health. His book stresses that the modern fitness world might be overlooking the potential benefits of simply incorporating natural, daily movements into our routines—movements that humans evolved to do, like walking and light stretching.
Conclusion: Embracing Our Evolutionary Design
Daniel Lieberman’s book, "Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding", offers a refreshing perspective on fitness and health. By understanding that our bodies evolved for moderate, balanced movement rather than extreme, high-impact exercise, we can approach fitness in a more mindful way.
Rather than feeling pressured to run or partake in high-intensity workouts, we should embrace the types of movements that feel natural and sustainable—walking, stretching, and bodyweight exercises that promote both physical and mental well-being. As Lieberman suggests, finding balance in how we move, and listening to our bodies, could be the key to a healthier, longer life.
What are your thoughts on Lieberman’s insights? How do you incorporate natural movement into your daily routine? Share your thoughts in the comments below!