In modern life, our workspace is often a place where we sit for hours, barely moving, and sinking deeper into a sedentary lifestyle. While it’s no secret that a lack of movement is harmful, a more proactive solution may lie in understanding how our hunter-gatherer ancestors balanced rest and activity. With the Hunter-Gatherer Office, you can turn your workspace into a hub of functional, dynamic movement—without turning into a “human puddle.”
The concept of the Hunter-Gatherer Office is simple: you don’t need to run around with a spear or practice survival tactics, but you do need to mimic the minimal physical activity patterns that our ancestors engaged in throughout the day. Most of the time, hunter-gatherers were resting, but the way they rested was radically different from our modern habits. They were squatting, standing, or using active postures that required engagement of their muscles. Let’s dive into the science and how you can integrate these principles into your day.
How Do You Compare to a Hunter-Gatherer?
To fully grasp the significance of this approach, let’s take a look at how you stack up against the average male hunter-gatherer in terms of key metrics like height, weight, and metabolic activity.
- Height and Weight: The average male Hadza hunter-gatherer stands at approximately 5’6″ and weighs around 120 lbs, compared to the U.S. male average of 5’9″ and 198 lbs (Pontzer et al., 2012). These differences reflect the lower body fat percentage and leaner physiques of hunter-gatherers, driven by higher daily energy expenditure.
- Resting Metabolic Rate (RMR): Hunter-gatherers have a similar resting metabolic rate to modern humans. What sets them apart is their significantly higher Basal Metabolic Rate (BMR), due to more frequent and varied physical activity (Pontzer, 2017). The Hadza people, for example, engage in walking or running for approximately 4-6 hours a day, burning upwards of 2,200 calories daily, compared to a sedentary American who burns 1,800-2,000 calories.
- Exercise Intensity: Hunter-gatherers engage in vigorous, moderate, and light physical activity. What’s most relevant to modern office workers is the balance between these intensities.
Vigorous, Moderate, and Light Activity—What’s the Difference?
Hunter-gatherers have a more dynamic lifestyle, constantly shifting between different levels of physical exertion. Incorporating similar patterns into your day can help you stay healthier and more alert, even if you’re working in an office environment.
Vigorous Activity
Vigorous exercise uses fast-twitch muscle fibers and primarily relies on anaerobic energy systems. These activities are short but intense, pushing your cardiovascular system and strengthening large muscle groups. For example:
- Kettlebell Squats engage both the legs and core while increasing heart rate.
- Romanian Deadlifts target the hamstrings and glutes, improving posture and reducing lower back pain.
Example:
Energy use in vigorous activities taps into glycogen stores, leading to an anaerobic metabolism where lactic acid is produced, which can later be used for energy (Brooks, 2016). For hunter-gatherers, vigorous activities include short bursts of running during hunts or climbing trees to collect food.
Total Time: 10–20 minutes of vigorous activity is recommended for office workers, split into brief sessions.
Moderate Activity
Moderate-intensity exercise engages a mix of aerobic and anaerobic energy systems, relying on both carbohydrate and fat as fuel. Hunter-gatherers typically perform moderate activities while gathering food, walking long distances, or crafting tools.
- I, T, and Y’s help improve shoulder strength and posture, preventing common office-related issues like slouched shoulders and tension headaches.
- Plank with Pelvic Tilt strengthens the core and stabilizes the lumbar spine, reducing lower back discomfort.
Example:
At a moderate pace, you’re primarily using aerobic pathways, with oxygen allowing for the efficient production of ATP (adenosine triphosphate) to fuel muscles for sustained activity (Kenney et al., 2015).
Total Time: 30 minutes of moderate activity per day is ideal, easily spread throughout your workday in short bursts.
Light Activity
Light exercise predominantly uses aerobic energy systems, with fat being the main fuel source. Light movement keeps the body engaged but doesn’t strain the muscles or cardiovascular system.
- Single Leg Balance with Task improves proprioception, or the body’s ability to sense where it is in space, enhancing coordination.
- Standing with an Active Task such as typing, filing, or taking phone calls engages the body, keeping the blood flowing and preventing stiffness.
Example:
Light activities mimic the way hunter-gatherers rest—typically in squatting positions or light walking. Squatting, for example, not only engages the leg muscles but also improves joint mobility and keeps the core activated (Lieberman, 2021).
Total Time: Aim for at least 1-2 hours of light activity interspersed throughout your workday.
The Hunter-Gatherer Office Regimen
Now that we’ve broken down the different types of activity, here’s a sample regimen that integrates these principles into your daily routine. Feel free to adjust it based on your fitness level and workspace environment.
Vigorous Activity (2–3 times per day, 5–10 minutes per session)
- Kettlebell Squat
- Kettlebell Swing
- Romanian Deadlift
- Serratus Punch to Push-up
- Plank with Pelvic Tilt and Mountain Climbers
- Kettlebell Farmer’s Walk or Suitcase Carry
Moderate Activity (spread throughout the day, 30 minutes total)
- I, T, Y’s
- Plank with Pelvic Tilt
- Monster Walk (Moderate Resistance)
- Superman’s
- Stairs or inclined walking
Light Activity (ongoing throughout the day)
- Walking breaks
- Standing with an Active Task (e.g., typing or filing)
- Single Leg Balance with Task
- Sitting on a yoga ball or backless stool to encourage core engagement
Total Time Commitment:
- Vigorous Activity: 10–20 minutes
- Moderate Activity: 30 minutes
- Light Activity: 1–2 hours, interspersed throughout the day
Conclusion
Incorporating movement into your workday doesn’t require drastic changes or complex equipment. By mimicking the varied and dynamic activity patterns of our hunter-gatherer ancestors, you can reduce the harmful effects of prolonged sitting while staying more engaged and productive at work. Whether you’re doing a quick kettlebell set or balancing on one leg while taking a call, the Hunter-Gatherer Office allows you to bring functional fitness into your daily routine.
For those who want more detailed progressions and variations, click the link to explore more options based on your fitness goals. By making these small adjustments, you’ll feel stronger, more energized, and less prone to the pitfalls of a sedentary lifestyle.
References
- Brooks, G. A. (2016). Energy systems and exercise. Exercise Physiology: Human Bioenergetics and Its Applications. McGraw-Hill.
- Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2015). Physiology of Sport and Exercise. Human Kinetics.
- Lieberman, D. E. (2021). Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Pantheon Books.
- Pontzer, H. (2017). Economy and endurance in human evolution. Current Biology, 27(14), R613-R621.
- Pontzer, H., Raichlen, D. A., Gordon, A. D., Schroepfer-Walker, K., & O’Neill, M. C. (2012). Hunter-gatherer energetics and human obesity. PLoS ONE, 7(7), e40503.