Harvard Scientist Explains Why Humans Thrive Sitting and Walking, Not Running

While modern culture often promotes vigorous exercise as key to wellbeing, Daniel E. Lieberman, a leading evolutionary biology professor at Harvard University, offers a fresh perspective in his new book, Exercised. He questions the belief that intense exercise is essential for good health.

Reconsidering the Athletic Ideal

Lieberman argues that humans didn’t evolve to be endurance athletes. Instead, our physiology favors activities like sitting and walking over running.

His studies challenge the modern fitness craze, suggesting that our bodies are not designed for prolonged strenuous activity.

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Although movement is important, Lieberman points out that our ancestors engaged predominantly in short-distance walking, hunting, and gathering, which required less intense physical exertion compared to today’s workout trends.

He emphasizes that “humans are not built for competitive sports,” and there is little scientific backing for the idea that rigorous exercise is a basic requirement for health.

For much of human history, people spent extensive periods sitting or reclining, undertaking activities like storytelling or crafts rather than long-distance running.

Risks of Too Much Exercise

While acknowledging the positive effects of physical activity, Lieberman cautions against overexertion. He notes a growing trend of individuals pushing beyond their limits and calls for balance.

In his work, he stresses there’s no necessity to exercise daily, promoting moderation. Overdoing physical activity can harm the body rather than help it.

Lieberman advises mindful regulation of exercise routines to avoid both inactivity and excessive strain.

Walking: The Ideal Activity

According to Lieberman, walking is the most natural and sustainable form of exercise for humans, far surpassing running in suitability.

Our ancestors routinely walked over 12 kilometers per day, but running was rare. The human body’s design prioritizes conserving energy, making walking an ideal physical activity.

Even in modern life, walking remains a simple yet effective way to maintain fitness. Lieberman recommends easy lifestyle changes, such as stepping off public transit one stop earlier, to incorporate more walking without extreme physical demands.