The Evolutionary Necessity of Exercise

In the modern world where most things are done through technology, exercise is a necessity. Although exercise is known to have numerous benefits, people find it hard to incorporate it into their daily lives. To comprehend why our bodies require movement and why exercise is so important, we have to go back in history and the changes in our lifestyle over the centuries.

The Historical Perspective

We can define the lives of our ancestors as being intrinsically active. The first people were hunters and gatherers who migrated from one place to another in search of food. This lifestyle made them have healthy bodies that were capable of performing hard tasks. Another part of their daily life was the natural division between work and free time.

Thus, with the appearance of the agricultural revolution, the type of physical activity changed, but the need for physical work was still present. Agriculture was labor using skills such as plowing, sowing seeds, removing weeds, tending to livestock, milking, and reaping. These activities maintained the health and fitness of early agricultural societies similar to the hunter-gatherer societies.

The Modern Shift

The Industrial Revolution and other subsequent technological enhancements have brought about a huge change in our lives. The Industrial Revolution saw people shift from manual labor jobs, making us more of a sedentary society. Nowadays, people spend most of their time in offices and use computers and cars, which makes them less active physically.

Sitting is not a natural position for our bodies to be in for long hours. This has altered the body’s equilibrium and has caused the rise in cases of diseases associated with a sedentary lifestyle including obesity, diabetes, cardiovascular diseases, and mental health issues. According to the World Health Organization, physical inactivity is a leading risk factor for global mortality, contributing to 3.2 million deaths annually (World Health Organization, 2021).

The Biological Need for Movement

The human body is naturally designed for motion. Exercise initiates a multitude of chemical processes that are vital for the proper functioning of the human body. Here are a few reasons why our bodies crave movement:

Cardiovascular Health: Exercise has the effect of improving the heart muscle, increasing blood flow, and decreasing the incidence of heart disease. On the other hand, sedentary lifestyles cause cardiovascular degeneration. A study published in the Journal of the American College of Cardiology found that regular physical activity can reduce the risk of heart disease by up to 30% (Smith et al., 2020).
Musculoskeletal Strength: Exercise assists in the growth and strengthening of muscles and bones. It averts diseases such as osteoporosis and sarcopenia. According to the National Osteoporosis Foundation, weight-bearing exercises are crucial for bone health (National Osteoporosis Foundation, 2019).
Metabolic Function: Movement helps in the metabolic processes by improving insulin sensitivity and controlling the blood glucose levels to avoid diabetes and obesity. The Diabetes Care journal highlights that regular physical activity improves glycemic control and reduces the risk of developing type 2 diabetes (American Diabetes Association, 2020).
Mental Health: Endorphins are released during exercise and this has a positive effect on mood and health of the mind. It also decreases stress, anxiety, and depression. A report in The Lancet Psychiatry states that individuals who exercise regularly experience 43% fewer days of poor mental health per month (Chekroud et al., 2018).
Sleep Quality: Exercise also helps in improving the quality of sleep since it helps in regulating the sleep-wake cycle. Research published in the Sleep Medicine Reviews journal indicates that physical activity is associated with better sleep duration and quality (Kredlow et al., 2015).

Restoring the Balance

To bring our bodies back to their normal functioning, it is necessary to introduce physical activity into our schedule. Here are some practical tips to get started:

Set Realistic Goals: It is advisable to start with basic exercises and increase the intensity and duration over time. Exercise is a way of setting a healthy routine.
Find Activities You Enjoy: Try to select activities that you like to do. Whether it is dancing, hiking, swimming, or playing a sport, the way to motivate yourself is to get pleasure from movement.
Incorporate Movement into Your Day: Another self-care tip is to be active throughout the day. Take the stairs, walk or bike to work, and stand up and move around every hour.
Stay Accountable: Attend aerobics sessions, get a training partner, or even use an app to track your fitness goals to ensure that you remain committed to the program.
Listen to Your Body: Always listen to your body and try to modify the activities that you engage in. Rest and do not over-exert your body to avoid getting injured.

Conclusion

The human body is designed to move and has an inherent predisposition in this direction. Explaining the reasons why people evolved to exercise can motivate people to take part in exercise. The key to regaining the balance that our ancestors had is to start incorporating movement into our everyday lives. Now, let’s listen to this call of our body and take the first step towards a healthier and happier life.

References:

World Health Organization. (2021). Physical activity.
Smith, J., et al. (2020). The impact of physical activity on cardiovascular health. Journal of the American College of Cardiology.
National Osteoporosis Foundation. (2019). Exercise for bone health.
American Diabetes Association. (2020). Physical activity/exercise and diabetes: A position statement. Diabetes Care.
Chekroud, S. R., et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry.

Kredlow, M. A., et al. (2015). The effects of physical activity on sleep: A meta-analytic review. Sleep Medicine Reviews.