How To Build Lasting Strength: What Hunter-Gatherers Can Teach Us About Movement, Exercise & Healthy Ageing with Professor Daniel Lieberman #514
Jan 22, 2025
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Daniel Lieberman, a Harvard evolutionary biology professor, discusses how modern humans struggle with exercise despite its benefits. He explores lessons from hunter-gatherer societies, emphasizing the importance of purposeful movement and strength as we age. Lieberman critiques the oversimplified view of sitting as harmful, advocating for a personalized approach to activity. He also delves into the evolution of movement, the pros and cons of minimalist footwear, and the link between physical activity and reduced cancer risk.
The original recommendation of 10,000 steps a day was a marketing strategy, not grounded in scientific evidence or necessity.
Humans struggle with exercise partly because we didn't evolve to engage in it voluntarily; movement should feel rewarding, not obligatory.
Sitting is not solely a risk factor for health; the quality and context of sitting matter more than the amount of time spent sitting.
Natural movement is paramount, as our bodies are not designed for artificial exercise; integrating enjoyable physical activities can enhance well-being.
Maintaining strength and muscle mass is crucial for aging individuals, as it significantly impacts their quality of life and reduces chronic disease risk.
Deep dives
The Origin of Daily Step Count Recommendations
The recommendation of 10,000 steps a day originally stemmed from a marketing strategy rather than scientific evidence. This figure arose around the 1964 Tokyo Olympics, driven by the launch of a Japanese accelerometer named the '10,000 Steps Meter', capitalizing on the auspicious nature of the number 10,000 in Japanese culture. Modern research shows there is no specific step count that universally applies to everyone; rather, individuals differ in their physical capabilities and health needs. While the notion of 10,000 steps provides a useful target, the most critical factor is moving more than being completely sedentary.
The Paradox of Exercise Motivation
Despite knowing the numerous benefits of exercise, many people struggle to incorporate it into their daily lives. This discrepancy may be attributed to the fact that humans did not evolve to voluntarily engage in exercise; instead, physical activity was inherently linked to survival and practical tasks. When activities are perceived as obligatory rather than pleasurable or rewarding, motivation naturally diminishes, leading to feelings of guilt and laziness for those unable to adhere to exercise regimens. The focus should shift from strict exercise requirements to finding enjoyable ways to incorporate movement into daily routines.
The Illusion of Sedentary Lifestyle Risks
The narrative around sitting as a primary risk factor for health issues tends to oversimplify a more complex reality. Studies suggest that sedentary behavior is not solely determined by the amount of time spent sitting, but also by the overall lifestyle and activity patterns of individuals. Data show that hunter-gatherer societies may have similar sitting patterns to modern populations, but the context of their sitting—such as frequency of movement and engagement in physical tasks—differ significantly. Hence, the modern tendency to blame sitting alone may overlook the necessity for regular movement integration.
The Importance of Natural Movement Patterns
Human beings have not evolved to engage in artificial forms of exercise; rather, our bodies are designed for natural movement that involves walking, running, and completing daily tasks for survival. The idea of exercising in sterile environments, such as gyms, is a relatively modern concept that can feel foreign and even off-putting to many. Anecdotal evidence from various cultures illustrates that physical activity should fulfill practical needs or be intrinsically rewarding, emphasizing the joy of movement rather than obligation. Integrating movement into enjoyable, natural activities may yield better results than conventional structured exercise plans.
Cultural Influences on Current Health Trends
Modern western society, with its abundance of convenience and sedentary options, presents challenges that did not exist for our ancestors. For instance, the prevalence of escalators and vehicles naturally encourages people to conserve energy and avoid physical exertion. Cultural studies indicate that when given an opportunity, people will gravitate towards low-effort options. This phenomenon underscores the need to actively create environments that incentivize and encourage physical activity rather than rely on willpower alone.
The Evolutionary Perspective on Physical Health
From an evolutionary standpoint, our ancestors' lifestyles provide meaningful context for understanding optimal human health. Research suggests that physical activity played a crucial role in early human societies, addressing both physiological and psychological well-being. As communities shifted away from hunting and gathering, the inherent necessity for movement and physical exertion has diminished, resulting in an array of health issues associated with modern sedentary behaviors. Re-envisioning and re-engaging with movement as part of daily living can create a significant positive impact on health.
Strength as a Vital Component of Aging
The maintenance of strength and muscle mass becomes increasingly important as individuals age, directly impacting the quality of life and overall health. Elderly individuals who remain physically active and cultivate muscle strength are more able to perform everyday tasks, maintain independence, and reduce the risk of chronic diseases. Studies show that the loss of muscle mass (sarcopenia) can be mitigated through regular strength training combined with functional movement practices. Comprehensive health strategies must emphasize not just cardiovascular fitness, but also integrate resistance training to foster resilient aging.
Physical Activity as a Modulator of Cancer Risk
Exercise has been linked to decreased cancer risk across various studies, underscoring the importance of maintaining an active lifestyle. Regular physical activity helps regulate hormones that can promote cancer growth, including insulin and estrogen, while enhancing immune function to identify and combat cells with mutations. Engaging in consistent exercise acts as a protective mechanism against the development of cancer, serving as a vital component of an overall cancer prevention strategy. Emphasizing movement in daily life can effectively decrease vulnerability to many diseases, including cancer.
Dietary Needs in Evolutionary Context
Human evolution has shaped eating behaviors and dietary needs that differ from modern dietary practices. Nutritional requirements were influenced by the need for energy intake, which has become more complex in today's hyper-available food environment. Populations consuming natural, whole foods show markedly fewer chronic health issues compared to those in industrialized societies engaging with ultra-processed foods. Therefore, returning to an understanding of diet originating from evolutionary roots may reveal important insights for optimal health maintenance.
Why do we find it so hard to exercise despite knowing how good it is for us? Is sitting really the new smoking? And what can we learn about movement from studying populations who live more traditional lifestyles?
My guest today is the brilliant Daniel Lieberman, Professor of Biological Science and Chair of the Department of Human Evolutionary Biology at Harvard University. His research studies how and why the human body is the way that it is, focusing on the evolution of physical activities such as walking and running and their relevance to health and disease. He has published more than 200 peer-reviewed papers and three books, including his most recent, Exercised: Why Something We Never Evolved To Do is Healthy and Rewarding.
In this conversation, we cover so many fascinating topics and explore the powerful idea that humans have not actually evolved to exercise.
We compare the sitting habits of modern humans with more traditional societies and Daniel shares why it may not be how long we sit for that is causing us problems, but more the way in which we choose to sit. We also talk about the profound importance of maintaining strength and activity as we age, the relationship between movement and cancer, the truth about barefoot running and minimalist shoes and the concept of 'mismatch diseases' - this idea that our modern environment is in direct conflict with our evolutionary design, and the impact this is having on our wellbeing.
Throughout the conversation, Daniel challenges many common beliefs that exist around health, and offers us evidence-based, practical strategies for building a healthier relationship with physical activity.
Whether you're interested in the science of movement, looking to build sustainable exercise habits into your life, or simply curious about how our ancestors lived, this is a truly wonderful conversation with one of the world’s most highly respected experts. I hope you enjoy listening.
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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