A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World

Abstract

There has been considerable innovation and advancement in the field of exercise and physical activity (PA). In regards to the battle against chronic non-communicable disease, however, we believe the model of PA that would prove most salutary is one closely mimicking that of our hunter-gatherer ancestors. For the purpose of longevity, the human body and our genetic makeup have been evolutionarily adapted to respond best to moderate amounts of high-intensity interval training, in conjunction with high amounts of low intensity exercise. Moreover, to optimize resiliency and cardiorespiratory fitness, a hunter-gatherer fitness regimen must include cross training targeted at flexibility, balance and strength. Though not commonly understood, the health benefits from exercise comprise a reverse J-curve. The endurance athletes residing on the furthest reaches of the PA spectrum appear to lose a substantial portion of the exercise-related longevity and cardiovascular benefits due to cardiac overuse injury. Conversely, there is an emerging body of evidence suggesting leisure time exercise done with peers in a natural environment is significantly superior to that training done in solitude. This idea of the "power of play" lends support to the ancestral model of PA whereby humans are evolutionary adapted to be highly social, outdoor creatures capable of a diverse range of PA at varying intensities.

Keywords: Cardiovascular disease; Exercise; Hunter-gatherer; Physical activity.

Fig. 1

Proportions of the US adult population habitually attaining (green), or not attaining (red) CDC PAG targets, and the cohort performing excessive strenuous exercise (yellow) [8, 9, 23]

Fig. 2

Hazard ratios (HRs) and 95% CIs for leisure time moderate-to vigorous-intensity physical activity and mortality [61]

Fig. 3

Absolute risks and 95% CIs for CV events [24]

Fig. 4

The quantitative volumes of both calcified and non-calcified coronary plaques were higher in the marathoners than in sedentary controls [36]

Fig. 5

Annual number of individuals (in millions) who completed running competitions in the US over the past quarter-century [41]

Fig. 6

Overview of curvilinear dose–response association between physical activity volume and CV health outcomes, specifically incident CVD and all-cause mortality [48]. Dot indicates incident CVD as outcome