Primal Primer 4 (Fitness)
During the last decade, homo sapiens have adapted to sedentary, low-demand lifestyles. For thousands of years prior, movement was synonymous with survival. Like a flowing stream, each elevated beat of the heart drove action—a footstep, a tree climb, an arrow shot, an apple picked, or a child carried: movement was life. Today movement is sparse, often confined to brief stints at the gym or modicum of steps to car or refrigerator. As a result, our body’s reflect this inertia: inflexible and tight, flabby and round, reliant on medications, and lacking readiness for moderate physical challenges, let alone urgent ones.
What is G.U.A.M.?
Get Up and Move – The call to action we’ve forgotten. The human body is designed for constant, varied, and sometimes strenuous movement. G.U.A.M. encourages us to rediscover this essential truth: a body in motion stays in motion. A supple, active body is primed for anything.
Why Move?
Digestion – Movement after meals isn’t just about calorie burning—it actively supports digestion. Physical activity mechanically aids this process, reducing insulin needed to drive nutrients from bloodstream and into cells.
Caloric Burn – Movement doesn’t need to be lengthy to be effective. Just 2-5 minutes of movement repeated intermittently and daily significantly increases caloric burn. For example, burning 50 calories in a 5-minute session, done 8 times a day, results in an additional 400 calories burned daily; 2,800 calories a weekly.
Strength – If your G.U.A.M. includes strength exercises like pushups or pull-ups, adopt a “Grease the Groove” mindset. Keep sets sub-maximal (if your max pull-ups are 10, aim for 5-7), and focus on form over volume. This strategy promotes neuromuscular efficiency, as the nervous system becomes better at recruiting muscle fibers with less fatigue. Over time, this method enables increased training without the risk of injury, improving both strength and muscular endurance.
When to G.U.A.M.
Morning Ritual – Before checking your phone, email, or jumping into the day’s tasks, start with a quick walk, a few stretches, or calisthenics to properly set foundation.
Emotional Reset – When stressed, feeling emotionally restless, or stuck on a problem without immediate solution, get up and move. A short walk clears the mind, helping problem-solving while calming the nervous system.
Post-Meal Movement – 10-15 minute walk after a meal aids digestion, improving nutrient absorption and calorie processing.
Every 2 Hours – Historically, humans were in near-constant motion. In today’s modern environment, moving at least every two hours is the minimum. Whether a light walk, pushups, or air squats, the goal is to keep your body engaged and active throughout the day. Objects in motion stays in motion—don’t allow yourself to become stagnant.
~Cave Implementation~
Every 2 hours, make it habit to get up and move. This doesn’t require a full workout or anything intense enough to elicit sweat. Aim for light cardio (zone 2) or joint-friendly movements that lubricate and unkink the kinetic chain. G.U.A.M. can be a simple walk, reps of pushups, air squats, yoga flows, or by using light equipment like bands or stones.
Movement compounds over time—each small action accumulates to larger results. Like a drop of water creating waves in an ocean, consistent movement builds strength, mobility, and readiness. G.U.A.M. is your reminder.
Every 2 Hours, Make It Habit To Get Up & Move.
