1. Daily, light-to-moderate activity such as walking was required. Most estimates indicate that the average daily distances covered were in the range of 6 to 16 km. (~4-10mi)
2. Hard days were typically followed by an easier day, but every day a variety of physical activities.
3. Individuals walked or ran on natural surfaces, such as grass and dirt, and often on uneven ground
4. Intermittent bursts of moderate-to-high level intensity exercise with intervening periods of rest and recovery. High-intensity interval training sessions should be performed once or twice per week.
5. Cross-training is important and should include exercises focusing on strength (resistive), endurance (aerobic), and flexibility (stretching). Rotation among multiple different forms of exercise develops resilience and multifaceted fitness and reduces the likelihood of overuse injury, boredom, and emotional burnout.
6. Regular sessions of weight training and other strength-building exercises are essential for optimizing health and fitness. These need to be performed at least 2 or 3 times per week, for at least 20 to 30 minutes per session.
7. In general, hunter-gatherers were lean, and probably almost never obese, which reduced trauma to their joints.
8. Virtually all of the exercise was done outdoors in the natural world. Outdoor activities help maintain ultraviolet-stimulated vitamin D synthesis, improve mood, and facilitate adherence to a regular exercise program.
9. Much of the physical activity was done in context of a social setting (small bands of individuals who were hunting or foraging were working together on various chores).
10. Genetic evidence suggests that humans and dogs have been coevolving together for as long as 135 000 years. The mutual advantages conferred by this co-evolutionary process have been theorized to be related to cooperative hunting between domesticated wolves and our ancient hominin ancestors. Thus, both the dog and the human genomes may be specifically adapted to outdoor exercise involving cooperation between these 2 species.
11. Dancing was often performed as a part of rituals and celebrations, and is an ideal form of exercise that improves fitness and reduces stress.
12. Sexual activity has always been an important aspect of human physical and social interaction. A frequency of sexual activity of 1 or 2 times per week correlates with multiple health benefits.
13. Ample time for rest, relaxation, and sleep was generally available to ensure complete recovery after strenuous exertion.
