Introduction
Discover how physical activity enhances brain health.
Centuries ago, hunter-gatherers traveled vast distances to find their next meal. Nowadays, obtaining food is as easy as pressing a “Deliver Now” button. However, despite its convenience, technological advancements have negatively impacted human health.
As a species, we’ve become incredibly sedentary, resembling sloths compared to our Stone Age ancestors. We now spend an astonishing 70 percent of our lives sitting, which has detrimental effects on our brains.
This book, packed with practical exercise tips, aims to help you break free from this sedentary lifestyle. By encouraging movement, it will guide you towards a healthier and happier life.
In the following key points, you’ll discover:
why sitting is as harmful as smoking;
how our brains are wired to function optimally when we’re active; and
easy steps to get both your body and mind moving.
Key idea 1
Humans have adopted the lifestyle of sloths.
Ever thought about swapping places with a sloth? These tree-dwelling creatures are famous for their inactivity, sleeping up to 20 hours a day and barely moving when awake.
Surprisingly, humans don’t need to envy sloths—we’re already living like them. As a species, we’ve reached unprecedented levels of inactivity. Today, the average adult spends an astonishing 70 percent of their life sitting or lying down. Imagine living to 80 years old; only 24 of those years would involve movement, while the remaining 56 years—over 20,000 days—would be spent on the couch or in bed.
The main point is clear: Humans have embraced a sloth-like existence.
This trend towards inactivity spans all ages. Modern children spend up to half of their free time sitting, not including school hours. Meanwhile, elderly individuals spend up to 80 percent of their waking hours barely moving.
These statistics are alarming and only worsening. Modern humans are about 30 percent less active than people were in the 1960s.
You might wonder what caused this drastic change in behavior. Look around, and the answer is obvious. Notice any smartphones, TVs, or computers nearby? These devices contribute significantly to our sedentary lifestyle.
Hungry? Instead of hunting like our ancestors, you can order a burger with a click. Looking for entertainment? Turn on the TV instead of walking to an amphitheater. Want social interaction? Chat online without leaving your house or even moving more than a finger.
There’s no doubt that technology has revolutionized our world. But has this shift in human behavior been beneficial?
Science suggests otherwise, as we’ll delve into in the next key idea.
Key idea 2
Humans are designed for movement.
Unlike sloths, we aren’t meant to stay still for long periods, as this can lead to numerous health issues. Besides the higher risk of obesity, a sedentary lifestyle is associated with declining IQ, increased antisocial behavior, shorter attention spans, memory loss, reduced creative thinking, and a global rise in mental health problems, particularly anxiety and depression.
Not exercising also speeds up aging, making us age prematurely. Research indicates that middle-aged individuals who sit for more than two or three hours daily lose their mental acuity faster than those who are more active, suggesting that a slower body leads to a slower mind.
The main point is: Humans are designed to move. If you’re already active, you might think you’re safe from these health issues. If you’re planning to start exercising, you might be determined to use that gym membership. However, contrary to popular belief, just going to the gym isn’t enough. While a 30-minute workout is better than lounging on the couch, exercise alone isn’t sufficient. Movement expert Katy Bowman compares short bursts of exercise to taking vitamins to compensate for a poor diet – it helps, but it doesn’t make you truly healthy.
To enhance overall health, you need to reduce the total time spent sitting. This means moving regularly throughout the day, not just during intense, isolated workouts. In other words, eight hours at a desk can’t be counterbalanced by an hour of CrossFit.
The first step to breaking the cycle of inactivity? Start walking. This may seem simple, but a recent survey found that only 17 percent of people walk for its own sake – and this includes dog walkers, who don’t have much choice.
Want to discover the many benefits of walking? The next key idea will explore how one of history’s greatest thinkers used walking to his advantage. So, lace up your shoes and let’s get started!
Key idea 3
Walking stimulates your mind into action.
Charles Darwin needed a change—both physically and mentally. Five years after returning from his renowned Beagle voyage, the young biologist was finding it difficult to turn his field notes into a comprehensive theory of evolution. The distractions of busy London life made deep thinking a challenge, prompting Darwin to move to a peaceful area in the English countryside.
In his new countryside home, Darwin began walking daily along a path through meadows and woodlands, which he fondly referred to as his “thinking path.” It was on these walks that the theory of evolution would eventually take shape.
The main point is that walking stimulates the mind.
Darwin wasn’t alone in using walking to sharpen his thinking—figures like Friedrich Nietzsche, Virginia Woolf, Bill Gates, and Steve Jobs have all relied on the same practice.
You might be asking, what’s the connection between walking and thinking? To answer that, let’s consider Darwin’s theory as it relates to humans. Before the hunter-gatherer era, our ancestors took an average of just 3,000 to 5,000 steps per day, similar to modern humans. However, unlike us today, their brains didn’t struggle when they were inactive because their bodies were naturally adapted to this low level of movement.
As the climate shifted, so did human physiology. Faced with a cooler and less abundant environment, early humans had to travel long distances to find food. While constantly on the move, hunter-gatherers had to think creatively to fend off predators and identify safe plants to eat. In essence, movement and thought became intertwined. As biological anthropologist David Raichlen puts it, humans evolved into “cognitively engaged endurance athletes.”
Today, we’ve transitioned from hunting and gathering to a lifestyle dominated by fast food and desk jobs. The downside? Our biology still links physical movement with mental activity. When we’re sedentary, our bodies shift into energy-saving mode, reducing brain function. It’s only when we start moving that our minds fully engage again.
The next time you’re feeling stuck mentally, take a cue from Charles Darwin. Create your own “thinking path” and take several walks each day—both your mind and body will appreciate it.
Key idea 4
Physical activity can also assist in overcoming emotional challenges in life.
Have you ever been advised to “move on”? It’s no accident that the word “move” is central to that phrase. In reality, physical activity can significantly lift your spirits and help you escape various mental ruts.
Experiments indicate that taking physical steps forward can create a feeling of emotional progress and encourage positive thinking. Each step helps shift your mindset away from the past and toward the future.
This suggests that exercise can be particularly beneficial for individuals who tend to ruminate on depressive thoughts. By physically moving forward, they may experience a mental shift that allows them to overcome the issues that are weighing on their minds.
The main takeaway is that exercise can also aid in overcoming emotional challenges.
The author shares that their childhood friend, Marcus Scotney, struggled with severe depression during his teenage years. However, he found that “running up hills, over them, and back down” significantly improved his mood.
Today, Marcus is a professional marathon runner who holds a course record for one of Europe’s toughest races, having completely transformed his mental health along the way.
Luckily, you don’t need to be a marathon runner like Marcus to experience the mood-enhancing effects of movement. Just 20 minutes of brisk walking can trigger endorphins in the brain, reducing stress and boosting happiness. Adjusting your walking style can also lift your spirits. For those who tend to slouch, standing tall and walking energetically has been shown to encourage positive thoughts.
If cardio isn’t your preference, don’t worry! Strength training exercises, such as weight lifting or martial arts, can also help alleviate depression. Overall, research shows that people who engage in more physical activity feel a greater sense of control over their lives and are happier as a result.
When you’re feeling emotionally low, it might be tempting to stay under a blanket and binge-watch Netflix. However, Marcus’s example suggests doing the opposite. The next time you’re feeling down, get up and move – and don’t look back.
Key idea 5
For the best outcomes, focus on exercising more frequently rather than increasing the intensity.
Many people find the idea of daily exercise daunting. However, enhancing your physical and mental well-being doesn’t require extreme activities like mountain climbing or adopting ancient lifestyles. To illustrate this, let’s explore five places around the world: Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.
These locations, though spread out globally, might appear to have little in common at first glance. However, a closer examination reveals an extraordinary pattern: each of these places has a population where ten times more people than average reach the age of 100. Additionally, the inhabitants of these longevity hotspots have a lower incidence of dementia and mental health problems compared to the general population.
Interestingly, these populations seldom engage in what we traditionally consider exercise. So, what do they do instead? The answer is straightforward: they garden, forage, and walk. They spend time outdoors, aligning with their natural inclinations. Essentially, they engage in activities that the human body is naturally designed for.
The main takeaway is: To achieve the best results, focus on exercising more frequently rather than more intensely.
By staying active throughout the day, these individuals gain significant benefits. Research indicates that activities like walking, running, or even joyful jumping help stimulate the release of osteocalcin, a crucial protein that enhances memory and can protect the brain as we age.
In a similar vein, regular physical activity has been shown to lower the lifetime risk of dementia by 28 percent. Reducing sitting time by 25 percent could potentially prevent over a million new Alzheimer’s cases globally. The good news is that you can combat a sedentary lifestyle from anywhere in the world, not just in these longevity hotspots.
Try to move around every 20 to 30 minutes throughout the day. If that seems overwhelming, keep in mind that “exercise” doesn’t have to be intense. It can be as easy as stretching, using a standing desk, having walking meetings, or dancing to your favorite song.
Incorporating movement into your daily routine isn’t a luxury or an act of self-indulgence. It’s essential for maintaining a healthy and happy life.
Key idea 6
Promote healthy habits from an early age.
Naturally, one individual can’t change a global pattern of inactivity alone. To enhance human health worldwide, we must work together and embrace what the author refers to as a movement manifesto.
The initial step is to promote regular movement from a young age. As Frederick Douglass, the 19th-century American social reformer, wisely noted, “It’s easier to build strong children than to repair broken men.” Instilling healthy habits in childhood sets the stage for long, active lives.
The main point: Foster healthy habits from a young age.
To begin with, consider schools, where children spend most of their time. Globally, many schools have reduced or eliminated physical education to focus more on academics, which is counterproductive. We now understand that movement is vital for sharp, creative thinking; our brains slow down when our bodies are inactive.
Luckily, some pioneering educators have embraced the movement manifesto wholeheartedly. For example, Scottish primary school teacher Elaine Wyllie noticed in 2012 that her students’ sedentary lifestyles were harming their physical and mental well-being. Determined to make a change, she introduced “the Daily Mile,” a program where students leave their desks once a day to jog or run laps in the school playground for 15 minutes.
Currently, the Daily Mile is implemented in 11,000 schools, benefiting over two million children. In 2020, a study involving 5,000 participants examined the impact of this initiative on students’ daily activity. The findings revealed that children who consistently participated in the Daily Mile outperformed their less active peers in cognitive and well-being assessments.
Another inspiring example is Finland, a country renowned for its top-tier academic performance. Finnish schoolchildren enjoy a 15-minute break after every 45-minute lesson, during which they are encouraged to engage in physical activity. This practice significantly benefits their cognitive function and overall well-being.
Encouraging exercise from a young age can have profound effects, such as boosting global IQs, reducing stress, enhancing memory, and even slowing the aging process. Instilling healthy exercise habits is one of the most crucial lessons we can impart to our children, making it essential to include in the curriculum permanently.
Final Overview
The main takeaway from this book is that our bodies are designed for movement. Even simple exercises can enhance brain health by stimulating creativity, improving memory, and increasing overall happiness. It’s important to note that in the realm of fitness, intensity isn’t the most crucial factor. While a single gym session can elevate your heart rate, it’s consistent movement throughout the day that will maintain optimal mental and physical health.
Here’s a paraphrased version:
Practical Tip: Find a Workout Buddy Humans thrive on social interaction, and exercising with others – be it through dance, tai chi, or a group Pilates session – can significantly boost your mental well-being. Group workouts not only keep you active when your motivation dips but also combat loneliness and foster a sense of community. Plus, engaging in partner sports is a great way to meet new people. So, team up with a friend and start moving!
