Article written by @Juan Luis Sayago, Partner – Training Director at MRC International People Training.
Yes — human beings are designed to move. Absolutely.
As modern Homo sapiens, we’ve been on this planet for around 300,000 years.
Technology and our environment have evolved spectacularly, true, but our anatomy, physiology, and neurological system have remained essentially the same — and they were all designed to make movement a fundamental part of our health and well-being.
So, what scientific and anthropological evidence supports this idea?
- Our Anatomy and Biomechanics Evolved for Movement
- Our bone and muscle structure — along with the development of a curved spine, long legs, flexible joints, and arched feet — are perfectly adapted for walking long distances. This ability allowed our ancestors to travel vast territories to hunt and gather — essential skills for survival.
- The evolution of skillful hands and opposable thumbs enabled complex and precise movements: using tools, throwing objects, and climbing. These abilities demanded versatility and motion — making activity a central feature of human life from the very beginning.
- Our Cardiovascular and Muscular Systems Are Built for Movement
- Our cardiovascular and pulmonary systems support long-endurance activities. Combined with efficient sweating, this allowed our ancestors to practice what’s known as persistence hunting — chasing prey until it was exhausted. This was only possible thanks to an incredibly efficient body in terms of stamina and thermoregulation. It also teaches us something deeper: tenacity is a skill that has been helping us reach our goals for thousands of years.
- A significant portion of our muscle fibers are designed for endurance activities, favoring sustained low-to-moderate physical activity over long periods.
- Our Brain Is Also Designed for Movement
- Regular physical activity improves cognitive function and memory.
Neuroimaging studies have shown that exercise — especially aerobic exercise — increases the size of the hippocampus, a key brain region for memory and learning.
A landmark study of older adults published in Proceedings of the National Academy of Sciences (2011) found that aerobic exercise increased hippocampal volume by 2%, effectively reversing the typical annual age-related decline of 1–2%.
- Longitudinal studies confirm that exercise has a protective effect against cognitive decline and dementia, including Alzheimer’s disease.
- Physical activity promotes neurogenesis (the creation of new neurons) and increases levels of BDNF, a protein that supports neuron survival and synaptic plasticity. This simplifies learning, memory and adaptation capacity of the brain. This means better learning, stronger memory, and greater mental adaptability — in short, enhanced brain plasticity and resilience to stress.
- Exercise also reduces stress and improves mood. It lowers cortisol (the stress hormone) and triggers the release of endorphins, dopamine, and serotonin — neurotransmitters that regulate mood and emotional balance. Several studies have shown that moderate physical activity can be as effective as antidepressants in treating depression. To paraphrase Lou Marinoff: “More walking, less Prozac.”
The link between physical exercise and mental health is, without a doubt, absolute.
- Movement Sharpens Focus and Executive Function Regular physical activity improves attention, impulse control, and executive function — all critical for planning, decision-making, and problem-solving.
A study published in Psychological Bulletin (2020) found that children and young adults who engage in regular exercise show greater concentration and multitasking ability.
In other words, movement makes us smarter.
- There is overwhelming evidence of the negative effects of inactivity on the body and brain.
- Sedentarism is associated with metabolic, cardiovascular, and mental health issues. Prolonged inactivity increases the risk of obesity, type 2 diabetes, heart disease, and mood disorders. Proving that the human body is not optimized for stillness but thrives on movement to maintain optimal function.
In conclusion:
Our physical traits — combined with the harmful effects of inactivity — confirm that we evolved as a species to move. Physical activity is not a supplement to health; it’s an essential component that keeps both our body and mind in balance.
There is clear evolutionary and biological evidence that movement is an indispensable part of our nature and overall well-being.
Do we really need more arguments to bury our excuses and schedule “movement” into our daily habits?
Muévete. Take care of yourself.
At least, so you can take care of others.