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A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World

There has been considerable innovation and advancement in the field of exercise and physical activity (PA). In regards to the battle against chronic non-communicable disease, however, we believe the model of PA that would prove most salutary is one closely mimicking that of our hunter-gatherer ancestors. For the purpose of longevity, the human body and our genetic makeup have been evolutionarily adapted to respond best to moderate amounts of high-intensity interval training, in conjunction with high amounts of low intensity exercise. Moreover, to optimize resiliency and cardiorespiratory fitness, a hunter-gatherer fitness regimen must include cross training targeted at flexibility, balance and strength. Though not commonly understood, the health benefits from exercise comprise a reverse J-curve. The endurance athletes residing on the furthest reaches of the PA spectrum appear to lose a substantial portion of the exercise-related longevity and cardiovascular benefits due to cardiac overuse injury. Conversely, there is an emerging body of evidence suggesting leisure time exercise done with peers in a natural environment is significantly superior to that training done in solitude. This idea of the "power of play" lends support to the ancestral model of PA whereby humans are evolutionary adapted to be highly social, outdoor creatures capable of a diverse range of PA at varying intensities.

Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis

OBJECTIVE

To investigate the association of running participation and the dose of running with the risk of all-cause, cardiovascular and cancer mortality.

DESIGN

Systematic review and meta-analysis.

DATA SOURCES

Journal articles, conference papers and doctoral theses indexed in Academic Search Ultimate, CINAHL, Health Source: Nursing/Academic Edition, MasterFILE Complete, Networked Digital Library of Theses and Dissertations, Open Access Theses and Dissertations, PsycINFO, PubMed/MEDLINE, Scopus, SPORTDiscus and Web of Science.

ELIGIBILITY CRITERIA FOR SELECTING STUDIES

Prospective cohort studies on the association between running or jogging participation and the risk of all-cause, cardiovascular and/or cancer mortality in a non-clinical population of adults were included.

RESULTS

Fourteen studies from six prospective cohorts with a pooled sample of 232 149 participants were included. In total, 25 951 deaths were recorded during 5.5-35 year follow-ups. Our meta-analysis showed that running participation is associated with 27%, 30% and 23% lower risk of all-cause (pooled adjusted hazard ratio (HR)=0.73; 95% confidence interval (CI) 0.68 to 0.79), cardiovascular (HR=0.70; 95% CI 0.49 to 0.98) and cancer (HR=0.77; 95% CI 0.68 to 0.87) mortality, respectively, compared with no running. A meta-regression analysis showed no significant dose-response trends for weekly frequency, weekly duration, pace and the total volume of running.

CONCLUSION

Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population health and longevity. Any amount of running, even just once a week, is better than no running, but higher doses of running may not necessarily be associated with greater mortality benefits.