Maximising Health through Movement, Mindful Sitting, and Quality Sleep

Daniel Lieberman, a professor who has written the book "Exercised" and holds a teaching position at Harvard in the field of human evolutionary biology, has intriguing thoughts and insights about exercise, the act of sitting, and sleep. Lieberman is a firm believer in the concept that any form of movement, regardless of its intensity, even something as seemingly insignificant as fidgeting, can have beneficial impacts on our health.

Reflecting on the lifestyle of our ancestors, it's clear that they led significantly more active lives, consistently on the move in their tasks of hunting and gathering food. The modern concept of exercising intentionally, with the sole purpose of maintaining or improving physical fitness, is actually a relatively recent development in human history.

Lieberman has taken issue with the commonly-heard phrase that sitting is the "new smoking". He regards this statement as an exaggeration and has conducted extensive research in hunter-gatherer communities in Africa and Latin America to support his stance. The surprising result of his studies? These communities, despite their active lifestyle, sit approximately as much as we do in our modern society. His findings suggest that it's not the act of sitting itself that is harmful but rather the context and manner in which we sit. Leisurely sitting during our free time appears to have a more detrimental impact on our health compared to sitting while we engage in work-related activities.

So, how should we navigate the necessity of sitting in our daily lives? Lieberman recommends a strategy of "interrupted sitting". Essentially, this involves making a conscious effort to stand and engage in some activity intermittently, whether it's preparing a cup of tea or simply making a quick trip to the bathroom. While these actions may seem trivial, they spark muscle activity, which aids in reducing inflammation and maintaining stable levels of blood sugar and fat.

Lieberman also expresses his concerns regarding the use of backed chairs. He suggests that these comfortable seating options may encourage a sedentary lifestyle and contribute to the prevalence of back pain over time.

Additionally, Lieberman dispels the widely-held belief that running causes knee damage. He confidently asserts that running does not directly lead to arthritis or the degradation of knee cartilage. In fact, individuals who incorporate regular running into their exercise routine have been found to be slightly less susceptible to arthritis. However, Lieberman acknowledges that running can indeed result in knee injuries, often due to improper running technique or overexertion.

Lieberman emphasises that maintaining an active lifestyle becomes even more crucial in the context of ageing. This is especially so to counteract muscle atrophy, a condition commonly seen in older individuals. He advocates for integrating strength training into exercise routines, no matter how minimal, as an effective measure to prevent muscle atrophy and promote overall health, regardless of age.

Finally, Lieberman broaches the topic of sleep. He advises against obsessing over achieving a rigid eight hours of sleep per night. The average person tends to sleep between 6.7 and 7.1 hours, even in the absence of modern distractions such as electricity or smartphones. Lieberman posits that the quality of sleep is more important than its quantity. Thus, he urges individuals not to stress excessively over their sleep duration, as this could ironically lead to poorer quality sleep.

In the end we all need to do 10,000 steps on average per day or 30 min of moderate exercise five times per week, combined with 30min of weights training twice per week and stretching daily 10-15min and having a good quality sleep. These activities will lead to lower cancer rates, better cardiovascular health and quality of life, especially as we age.