Cavemen never went to the gym, but they got plenty of exercise. Movement was incorporated into their lives because their survival depended on it. Hunting required fast, agile movements and endurance to outlast prey. Once secured, they had to carry it to the village and process it manually. 

The human body is designed to run, lift, throw, and push things. Movements that functionally engage multiple muscle groups are more natural movements. Unfortunately, our modern society limits our need for this type of movement.

When we go to the gym to work out, we have access to machines that can be used for a "full-body" workout. However, many of these machines isolate muscle groups to strengthen them. Isolating specific muscles unnaturally may create imbalances that can cause pain and overuse injuries.

Our body is not intended to endure repetitive movements on workout equipment in a gym. Moving your body as a whole will provide a better, well-balanced workout that gives you better long-term results.

Let’s learn from cavemen and benefit from functional movement today.

How to Move More Like a Caveman

Years ago, a huge tree branch fell in my parents' yard. It's hard to see, but this is me lifting it over my head. It used all my muscles, making it a full-body functional movement. The following are some functional movements that will get you moving more naturally.

Upper Body

• Push - This can be as simple as push-ups if you are at home with no equipment. If you do have equipment, you can do a bench press, a band press, or my favorite at the gym is to use the cable pulley machine to do a pushing motion. If those sound too difficult, a wall push-up can be an easy place to start.
• Pull - If you are at the gym, you can use the seated row machine or the cable pulley machine to do an upper body pulling motion. Another option here would be to use a dumbbell or kettlebell for a bent-over row. At home, exercise bands can be a great option for doing a pulling motion. 
• Overhead press - Here, use light dumbbells for an overhead press or a band (or my tried and true cable pulley machine with the pulley in the lowest position so the angle of my press is as upward as possible)
• Overhead pull - At the gym, you can use the lat pull-down machine, or you can use a pulley machine or pull a band with a downward motion. If you have a bar, this can be a pull-up. If you can't do a pull-up, you can use a band or chair to hold some of your weight. 

Lower Body

• Squat (standing from seated) - This can be done as simply as standing up from a chair or bench (air squats), or with weight (using a bar on the shoulder for back squat, or dumbbells or kettlebells in hand)
• Deadlift (picking things up off the ground)- with a barbell, dumbbell, or kettlebell

Practical Ideas

Movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or stretching in your seat. It is easy to incorporate it into your daily life if you are intentional about it 

• park at the far end of the parking lot
• walk when you meet with a friend or take a call
• walk barefoot outside to engage your muscles in different ways (especially on an incline)
• take the stairs instead of the elevator
• carry your child instead of using a stroller
• shop with a basket instead of a shopping cart
• play with your kids when they are running in the yard
• sit on the floor instead of reclining on a couch
• dance to music around your house