Suggested Exercises
WALKING
Walking is the ultimate “gateway exercise”—our
preeminent mode of transportation for a couple
million years. Many people aren’t ready to lift heavy
weights or do a bunch of pullups right away, but
almost everyone can walk—even if you can only
start with a trip around the block. Walking sets
the stage for more advanced and more intense
movements, and you should be able to walk for
30 minutes before you attempt bodyweight exer-
cises or sprints.
CYCLING
Cycling can be tricky. It’s undoubtedly a low impact
movement, making it a great choice for people
with joint injuries, but it can be deceptively easy
to forget you’ve just done thirty miles on the bike,
mostly uphill, with your heart rate drifting out of
the Primal training zone frequently. Take it easy on
lengthy outings, and also consider using your bike
around town for errands.
HIKING
Technically an offshoot of walking, this is my per-
sonal favorite way to Move Frequently at a Slow
Pace. There’s nothing wrong with walking around
the block with my wife at sunset (in fact, there’s
everything right with it), but there’s just something
about being out in nature, mostly alone and free to
do as I please. And really, is there anything more
Primal than messing around in the open wilder-
ness? The terrain shifts, there are rocks to lift and
toss, tree limbs to climb, and hills to scale. Be-
cause your foot lands differently on varied terrain,
you train the small muscles in your feet more ef-
fectively. If walking around your placid suburban
block gets old, strike out for the hills! A sufficiently
vigorous, extended hike once a week can pretty
much take care of all your “cardio” needs.28