Exercised - Book Summary (2024)
Daniel Lieberman
"Exercised" is a book that explores the science of physical activity, rest, and health from an evolutionary and anthropological perspective. It debunks common myths about exercise, discusses the paradox of exercise in the modern world, and provides insights into how different types of physical activity affect our bodies and health.
Key Ideas
01
There's a common argument about human physical activity that usually splits into two distinct perspectives. One perspective suggests that athletic abilities are naturally ingrained in our DNA. While it's true that our genes do have some influence on our abilities in sports and exercise, no specific "athletic genes" have been identified by research. It's also worth noting that psychological elements, such as the ability to handle pain and self-belief, play a significant role in the making of champion athletes.
On the other hand, there's a perspective that emphasizes the impact of environment and culture on physical activity. This viewpoint is often associated with the "theory of the natural human", which suggests that people living in a more "natural state" are a true reflection of our inherent selves. This theory often romanticizes indigenous peoples like the Tarahumara as natural superathletes, untouched by modern laziness and decadence. However, the reality is that the Tarahumara lead a life of hard work as farmers and walkers, and only engage in long-distance running occasionally as a spiritual, competitive, and traditional activity.
In fact, the way humans engage in play and exercise is largely influenced by their culture. For instance, hunter-gatherers are active not because they are naturally athletic, but because their daily tasks require physical labor. Research on contemporary foraging tribes reveals that they only spend a few hours a day on moderate or vigorous activity, with the rest of their time spent on sitting and light work.
Over the past century, machines have significantly reduced the need for human physical labor, leading to a lack of exercise becoming a health concern. The concept of adults exercising purely for fitness is actually a recent development. While ancient philosophies did value the training of both mind and body, exercise was mostly a privilege of the elites until recently. The current emphasis on exercise for health only came about as physical labor became less common. Interestingly, even hunter-gatherers weren't particularly active compared to other mammals.
In conclusion, there's no such thing as a "normal" lifestyle or activity level for humans. Our physical exertion patterns are simply a reflection of our culture and environment. The recent rise in inactivity due to modern conveniences underscores the importance of choosing to exercise for health. However, the need for deliberate, planned fitness activity is a unique shift from our historical patterns.
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Final Summary:
"Exercised" by Daniel Lieberman is a comprehensive exploration of the science of physical activity, rest, and health. The book delves into the evolutionary aspects of exercise, arguing that humans never evolved to exercise for the sake of health and fitness, but rather for survival. Lieberman suggests that in the modern world, we struggle to replace necessary physical activity with optional and often disagreeable exercise. He emphasizes that there is no one-size-fits-all approach to exercise, and that the best type and amount of exercise can vary greatly depending on individual factors such as age, sex, weight, fitness level, and history of injury. The book concludes with the idea that lifelong physical activity dramatically increases the chances of living a healthy life into old age.
To implement the learnings from this book into one's life, one could:
- Make exercise a necessary part of your daily routine, rather than an optional activity.
- Find ways to make exercise fun and enjoyable, such as participating in group activities or sports.
- Incorporate a mix of cardio and weight training into your exercise routine.
- Start with some exercise rather than none, and gradually increase the intensity and duration.
- Continue to exercise as you age, adjusting your routine as necessary to accommodate changes in your body and fitness level.
- Avoid a sedentary lifestyle by incorporating more physical activity into your day, such as walking or biking to work, taking the stairs instead of the elevator, or doing chores by hand.
- Listen to your body and rest when needed, recognizing that rest is an important part of maintaining health and fitness.
- Maintain a healthy diet in addition to exercising, as exercise alone cannot compensate for poor dietary habits.
- Avoid comparing your exercise routine or fitness level to others, as what works best for you may not be the same as what works best for someone else.
- Regularly reassess your exercise routine and make adjustments as necessary to keep it enjoyable, effective, and aligned with your health and fitness goals.
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