To Move Well you simply need to move like a human!
From the inception of the human genus, Homo, approximately 2.5 million years ago, our ancestors lived as hunter gatherers for approximately 84,000 generations. Survival within the hunter-gatherer tribes required a large amount of daily energy expenditure in activities such as chasing after animals, lifting logs, cutting throwing, social interaction, escape from predators, and maintenance of shelter and clothing. This lifestyle represents the exercise patterns for which we remain genetically adapted.
The fantastic thing is that we are superbly capable of performing the wide array of physical actions and behaviors required of the hunter-gatherer within in the modern world of today.
Amazing improvements in technology such as those that spawned the agricultural revolution (350 generations ago), the industrial revolution (7 generations ago), and the digital age (2 generations ago) have produced large systematic reductions in the amount of physical work required by modern humans.
As we get smarter, we get lazier!
Nonetheless, our innate exercise capabilities and requirements that evolved via natural selection over millions of years remain essentially the same as for our Stone Age ancestors.
Somewhere along the way we forgot that we are animals.
How is it that we can take out dog for a walk, but leave our children playing computer games?
We know FOR SURE that ANY wild animal that is taken out if its natural environment and placed into captivity gets SICKER! Humans are simply wild animals that have been trapped in captivity!
So what is Move Well Exercise and Spinal Hygiene?
Walk, when possible, for most of the day. Ideally find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary. It is simply a nutrient that our genes are expecting. Like any nutrient, if you are deficient your health will start to fail!
"If you were deficient in vitamin c, you would develop scurvy. Being deficient in movement means you can develop a array of devastating health problems"
The combined effect of walking will be an increase in more blood vessels, improved fat-burning and overall integration of muscle strength and flexibility.
Walking is simple, enjoyable, safe and best of all, Free!
Lift something heavy a few times per week
Our hunter-gatherer ancestors never used gyms, they hunted! This involves lifting, pushing, jumping, pulling, squatting, ripping, carrying, balance and agility.
Focus on "whole body movements" that have wide ranges of motion – not just on isolating body parts. (like a typical gym routine) Emulate the movements of our ancestors. This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.
Moving well does not require a gym (although joining a gym can be great - if you actually go!) it requires your own body weight and the simple to use resistance and balance equipment that is given to you when you join.
Spinal Hygiene TM
Hunter-gatherers never used to brush their teeth, yet they didn't get cavities or gum disease because they ate food that was congruent with their genes!
In modern society is now mainstream to brush and floss your teeth to prevent our teeth from rotting.
Spinal hygiene is simply brushing and flossing for your spine. It is to counter the effects of sitting, a practice hardly used by our ancestors. Our genetic code required daily spinal movement and conditioning, with out it you can simply watch your spine rot away and nervous system deteriorate in function.
