A Primal Form of Exercise

With the first month of the new year gone, many folks are nearing the end of their fitness journey, tossing out that resolution in place of a little more couch time. But, it isn't always their fault. For all of its progress, the fitness world still has many shortcomings, mainly a stigma of complicated workout routines and dietary restrictions that lead many to become over-encumbered and overwhelmed. In that respect, one form of exercise aims to simplify the regimen and bring those looking to improve their health a more natural experience. Introducing primal movements—a series of muscle-strengthening movements inspired by the natural ways our ancestors navigated their environments. These movements are rooted in the fundamental ways earlier humans moved around to survive in the wild. Considered the foundation of human mobility and strength, the concept aligns with the paleo lifestyle, emphasizing activities that mimic daily tasks and movements from a much more active time. More than a few moons ago, humans were not confined to small cubicles and desks, hunched over electronic devices. Nor did they stand for hours on concrete, resting their full weight on only a few precious joints that help your lower limbs function. No, they were constantly on the move. Whether they were hunting, gathering or moving through complicated terrains, their movements were diverse and dynamic. These often incorporated some form of crawling, climbing, walking, lifting and rotating the body in odd ways. Essential movements that were required to maintain an edge over a challenging and dangerous world. At its core, the regimen is characterized by a focus on functional multi-joint movements that engage most, if not all, of the body. These can be broken down into seven major movements - squatting, bending, pushing, rotating, lunging, pulling and locomotion (gait). Each of these can be adapted to various fitness levels and are intended to enhance mobility, flexibility, strength and overall body awareness. Going beyond that concept, there are at least four major "groupings", much like specific workout routines, that are designed for certain desired effects on the body. They are broken down like this: Ground-based: these movements involve maintaining proximity to the ground, such as crawling, rolling, and other exercises like planks. The goal is to engage your core and improve balance and stability on all fours. Multi-planar: Unlike ground movements, these involve motion using multiple planes, i.e. moving from the floor to the couch and back to the floor without standing up. This forces you to move your body in various directions and incorporate muscles you wouldn't normally use. The goal is to increase your overall mobility. Bodyweight exercises: These involve using your natural weight as a resistance to increase strength and physical endurance, i.e. squats, lunges, push-ups, etc. Functional Patterns: Think of an obstacle course and how you would navigate it. Now, do that without the physical course, using only your weight and movements. The goal here is to mimic movements that would be used in challenging terrain, i.e. crawling under a rock or stretching across a large gap. It may sound silly at first, but the idea has gained traction in practice as many shift from the traditional gym routine to the increased dynamic and natural exercises. Many disciplines have even incorporated the movements, CrossFit for example uses several principles in their routines. Even yoga practices, such as animal flow yoga, integrate the idea of primal movements. So how do you get started? Continue your current workout plan as usual, just start incorporating a few of the crawling patterns, ground-based exercises or multi-planar movements between the crunches and push-ups. If you're unable to imagine a movement that works, Google and YouTube can help you find the answers, as there is a sea of training videos and how-tos for you to swim through. Of course, if you are looking to get serious, many fitness professionals are now offering classes specifically focused on guiding proper form and technique—just look for one in your local area. No matter your skill level, anyone can implement this fresh approach to exercise, and the popularity of primal movements continues to grow; serving as a reminder that, in the pursuit of health and wellness, sometimes the most effective path is the one that takes us back to our roots.