Movement Resources

“Movement is a required nutrient for health,
just like food and water.” –Ari Whitten

shoveling snow
Program #1: Get up and go.

  • Step 1: Go from sitting to standing, and preferably moving. Move constantly throughout the day. There should not be a whole hour when you are sitting.
  • Step 2: Go for at least one daily walk (15-60 minutes), preferably outside. Walk as much as possible during the day.
  • Step 3: Once step 1 and 2 have become habit, then, and only then, should you consider adding workouts. Most people get this backwards, thinking that doing a workout is sufficient. But sitting all day erases the metabolic benefits of exercise.

Program #2: Characteristics of “Hunter-Gatherer” Fitness

  1. Walk a lot, 4-10 miles per day.
  2. Do occasional short bursts of intense exertion (like sprinting) a few times a week with adequate rest in between.
  3. Lift, carry, drag, push, and pull heavy objects.
  4. Move and exercise outside in the natural world.
  5. Move and exercise on grass and dirt instead of cement and asphalt.
  6. Move and exercise in social contexts with friends and family.
  7. If you have a day of extreme activity, follow it with an easier day. Rest always follows work.
  8. Everyone, except for the very young and very old, needs to move lots every day for the entirety of their lives.


  • Video: Interview with Dr. James A. Levine on “Sitting Disease”

Inexpensive Equipment (under $60)

Have more suggestions for movement resources and equipment? Leave a comment or email me, and I will add them to this list!
See my post Move. for more information on NEAT (nonexercise activity thermogenesis), activity suggestions, and thoughts on exercise.


One thought on “Movement Resources

  1. Pingback: Move. | Coffee & Corduroy

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