Let’s face it: if running felt truly “natural,” gym memberships would be a lot cheaper and that treadmill in your living room wouldn’t double as a fancy clothes rack. So, what if a renowned Harvard professor told you that humans simply aren’t designed to run? Ready for your worldview to jog in a different direction? Keep reading!
Rethinking the Cult of Exercise
Modern Western societies have elevated sport to near-religious status. With the rise of sedentary desk jobs, well-intentioned advice tells us to move more—or else! Of course, having at least some physical activity is undeniably good for you, but this obsession has gone so far that those less athletically inclined are often judged harshly. Enter Daniel E. Lieberman—a prominent evolutionary biologist and Harvard professor—whose research brings a healthy dose of nuance (and maybe even relief for the couch potatoes among us).
Humans: Not Born Runners?
In his book « Exercised, » Lieberman shatters the myth that a healthy life depends on unwavering commitment to physical exertion. The subtitle of his book says it all: “Why something we never evolved to do is healthy and rewarding.” Before you throw out your sneakers in triumph, know that even Lieberman doesn’t advocate for a sedentary life—he’s just sprinkling in some overdue scientific reality.
Here’s the core of his argument: humans are not biologically programmed for exercise. There’s no serious scientific evidence suggesting we’re built for ongoing physical activity. Evolutionary biology simply doesn’t support the idea that our bodies evolved with marathons or boot camps in mind. But—and it’s a big but—science here is descriptive, not prescriptive. Exercise is still packed with health benefits, but that doesn’t mean it’s our natural state.
Moderation: The Secret Ingredient
Lieberman points to a modern paradox: more people worldwide are pushing their limits, trying to squeeze in as much exercise as possible. He urges moderation, warning that overexertion can be harmful. The key? The right dose—not too much, not too little. In other words, working out every single day might be doing you more harm than good. Quality, frequency, and, above all, balance are what matter.
Throughout « Exercised, » Lieberman meticulously supports his thesis: evolution didn’t make us athletes in general—or runners, specifically. Our ancestors certainly didn’t spend all day upright sweating it out. For tens of thousands of years, homo sapiens spent much of their time sitting or lying down, storytelling or doing manual work, and it’s these activities—not sporting prowess—that gave them an edge on this planet.
Nuance alert: when it was necessary, our ancestors could certainly walk more than 12 kilometers a day to hunt or gather food. But let’s be clear—they were walking, not running. According to Lieberman, walking is far more natural and less demanding on our bodies than running. So, the next time you hop off the subway a stop early for a stroll, that’s actually a smart move. Exercise doesn’t always need to be extreme to be worthwhile!
Naturally Reluctant to Move: The Energy Conservation Instinct
Lieberman highlights another fascinating insight: we’re born with an innate “energy-saving instinct.” He writes, “Compared to other mammals, humans have likely evolved to be particularly reluctant to exercise.” It’s not just laziness—it’s biology. The culprit? Basal metabolism (or basal metabolic rate).
Basal metabolism is the minimal energy required for our bodies’ vital functions at rest—things like blood circulation and temperature regulation. These basic tasks account for roughly 60 to 75 percent of our daily energy expenditure. The brain alone devours about 20 to 25 percent of our basal energy needs. Lieberman cites that someone weighing 82 kg burns about 1,700 calories a day even if they do absolutely nothing!
Because sitting is such a natural human activity, Lieberman sees no reason to “demonize” it. Instead, he recommends a healthy approach: limit uninterrupted sitting to 45 minutes and avoid being planted in your chair all day. As with everything in life, a little moderation goes a long way.
- Try aiming for about 7,000 steps per day—forget the stubborn 10,000-step myth!
- Choose walking over running if you’re looking for a natural and low-impact activity.
- Find the exercise balance that works for your body and life.
To Sum Up: Listen to Your Biology, Not Just the Hype
Daniel E. Lieberman urges us not to blindly accept the cult of sports. Yes, being active is good for your health, but you don’t need to live at the gym or punish yourself with daily marathons. Walking a little more each day, taking breaks from sitting, and listening to your energy are all scientifically justified ways to move toward better health. To dive deeper into his practical advice and thought-provoking science, give “Exercised” a read—you might just find yourself stepping off at the earlier subway stop, with a smile on your face and science on your side.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
