When it comes to fitness, most of us are familiar with the mantra: exercise is essential for health. But what if the exercise we think is beneficial for us—especially the running, the long workouts—isn’t as natural as we’ve been led to believe? This perspective is brought to light by Harvard professor Daniel E. Lieberman in his book Exercised, where he offers a fresh look at the human body’s evolutionary relationship with physical activity.
Humans Aren’t Built for Intense Exercise
Lieberman, a prominent evolutionary biologist, argues that humans weren’t designed for physical exertion in the way modern society demands. The idea that we need to constantly exercise to stay healthy, particularly with intense sports or endurance activities, simply isn’t aligned with how our bodies evolved. He emphasizes that running, for example, is not something the human body is naturally equipped for, especially on the scale we see today.
Lieberman explains that for millions of years, humans thrived in environments that didn’t require intense physical activity. Most of our ancestors spent long hours sitting or lying down, engaging in storytelling, manual tasks, or socializing, rather than running or intense movement. According to him, the human body was not evolved for endurance sports but rather for moderate activity such as walking—an activity that didn’t place undue stress on the body.
The Importance of Balance in Exercise
While Lieberman doesn’t dismiss the benefits of exercise entirely, he stresses the importance of balance. Excessive exercise can actually be detrimental. He advocates for moderation, and even though he acknowledges that regular movement is important, he suggests that intense exercise should be approached cautiously. “It’s not about avoiding activity,” Lieberman says, “but rather doing it in moderation.”
He further explains that activities such as walking are much more natural for humans and can be just as beneficial as more extreme exercises like running. For example, simply walking more during the day—perhaps by getting off the subway a stop earlier—can already provide significant health benefits without putting unnecessary strain on your body.
The Myth of 10,000 Steps a Day
Most people have heard the goal of 10,000 steps a day. However, according to Lieberman, this figure is somewhat arbitrary. Instead, he recommends 7,000 steps a day as a more realistic and beneficial target. The pressure to achieve the 10,000-step goal is one of the many examples of how modern fitness myths can sometimes be misguided.
This understanding doesn’t mean we should all become couch potatoes, but rather that we should embrace a balanced approach to exercise, where the focus is on consistent, moderate activity rather than striving for extremes.
The Energy Economy: Why Sitting Isn’t the Enemy
One of the more interesting aspects of Lieberman’s research focuses on how human bodies are wired for energy conservation. He calls it an “energy economy,” meaning that humans have evolved to preserve energy whenever possible. Lieberman points out that compared to other mammals, humans are particularly reluctant to engage in strenuous activity unless absolutely necessary.
Much of our energy expenditure goes toward maintaining basic bodily functions, such as circulation and regulating body temperature. The brain alone consumes a significant portion—20-25%—of the energy used for basic metabolic functions. As a result, Lieberman suggests that sitting, a common activity, isn’t inherently harmful if done in moderation. The problem arises when sitting is prolonged without any physical movement at all.
Rethinking Physical Activity
Ultimately, Lieberman’s book encourages readers to rethink the way we view physical activity. While he doesn’t promote a sedentary lifestyle, he advises us to find a balance that supports health without overdoing it. A simple, achievable goal like 7,000 steps a day can be more than enough to stay active without subjecting the body to extreme exertion.
He also points out the importance of regular movement, but with an understanding that a lot of the health benefits come from consistency over intensity. It’s not about forcing your body into extreme conditions—it’s about moving enough to stay healthy while respecting your body’s natural limitations.
In a world that glorifies extreme fitness routines and competitive sports, Lieberman’s insights remind us that the path to health doesn’t need to be paved with marathons and gym sessions. Sometimes, less is more when it comes to exercise.
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