Primal Blueprint Law 3: Move Frequently at a Slow pace
The foundation of Primal Blueprint movement is Law #3: Moving Frequently at a Slow Pace.
While people often discuss humans as being suited for endurance running, sprinting, or strength activities, our primary attribute is walking. Humans are the best walkers on the planet. We walk upright, surveying our environment with stereoscopic vision that allows us to see far into the distance, and we have opposable thumbs to carry tools and weapons while on the move.
The best evidence, drawn from studying existing hunter-gatherer cultures worldwide, suggests that 10 to 15 miles per day was the average walking range for humans throughout history. We conquered the planet by walking across it. Walking arguably made us who we are today.
Why We Need to Move Frequently at a Slow Pace
We know that our ancestors spent an average of several hours each day moving about at what today’s exercise physiologists might describe as a “low level aerobic pace.” They hunted, gathered, foraged, wandered, scouted, migrated, climbed and crawled. This low level of activity prompted their genes to build a stronger capillary (blood vessel) network to fuel each muscle cell, to be able to store some excess food as fat, but also to be readily able to convert the stored fat back into energy. It relied primarily on stored fat for energy rather than exogenous carbohydrates. Note that they did NOT go out and “jog” at 80% of their MAX Heart Rate for long periods of time as Conventional Wisdom suggests you do today for "cardio."
It's important to recognize that long walks aren’t about traditional exercise, working out, or burning calories.
Long walks serve to lubricate your tissues and joints, clear lymph fluids, and maintain your body’s ability to burn fat for steady and even energy throughout the day.
People who walk the most have the lowest risk of mortality and diseases of aging like dementia, diabetes, and cancer, and among the elderly natural walking speed is a strong predictor of mortality risk. The faster you walk and the more you walk, the longer and better you live. Moving frequently is essentially a baseline for basic health and fitness.
How Frequently?
Today we do some form of low level aerobic activity 2-5 hours a week, whether it is walking, hiking, easy bike riding or swimming. Ideally, and when possible, find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary (especially if you find yourself chained to a desk every day). The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.
If you’re looking for a step target, aim for 10,000 steps a day, in addition to other physical activities like workouts, sprints, and cardio. However, the real goal is constant movement. This could be going for longer walks, walking your dog, taking a stroll after dinner, or engaging in more concerted efforts like backpacking trips, gardening, playing with your kids, or choosing stairs over elevators. All these activities contribute to a solid baseline of fitness, making the more intense workouts easier and more effective.
How Slowly?
Almost anything can be an aerobic activity. Naturally, the fitter you are, the higher the intensity of movement you can handle while still considering it slow movement. The key is to do what feels slow and easy for you throughout the day, whether that’s walking around town on a flat path or power-walking up a mountain.
Moving frequently at a slow pace doesn't necessarily have to be walking—it could also be cycling, swimming, rowing, or any kind of locomotion that moves you from one place to another.
One good way to gauge whether the movement you’re doing qualifies as a “low level aerobic pace” is tracking your heart rate. If you’re able to maintain a heart rate of 180 minus your age, you’re “moving frequently at a slow pace.” This intensity won’t be stressful, won’t increase cortisol, and will allow you to primarily burn fat for energy.
If you don’t want to track heart rate, you can estimate whether the movement is slow and low intensity-enough by holding a conversation. If you can easily talk without losing your breath, you’re moving slow.
Accumulating as much slow movement throughout the day as you can is one of the most vital Primal Blueprint Laws—it’s the foundation for fitness and health.
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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.