How to Stay Active: A Weekly Movement Routine

Welcome to the Primal Kitchen blog! Today, we’re sharing insights from Mark Sisson, the founder of Primal Kitchen, on how he incorporates movement into his daily life. Mark emphasizes the importance of staying active and mixing up different forms of exercise throughout the week. Let’s dive into his routine and discover effective ways to keep our bodies moving.

The Importance of Movement

Mark begins by addressing a common question: "How do I move in a day?" He reframes this inquiry to focus on weekly movement. Drawing from his experience as a triathlete, he advocates for cross-training, which is key to overall fitness and longevity.

Mark's Weekly Movement Routine

Daily Walking

Every day, Mark aims to walk between 2 to 5 miles. He believes walking is one of the simplest yet most effective forms of exercise that can be sustained throughout life.

Weight Training

Two days a week, Mark incorporates heavy weight lifting into his routine. He focuses on upper body strength and dedicates a leg day every ten days, including exercises like deadlifts to enhance bone density and build large muscle groups.

Fun Workouts

To keep his workouts enjoyable, Mark engages in various activities:

• Fat Biking: Riding a fat bike on the soft sands of Miami beach two to three times a week for an hour and ten to twenty minutes.
• Standup Paddling: This is another favorite of Mark's, where he paddles for an hour to an hour and ten minutes, particularly during his summer in Europe.
• Ultimate Frisbee: Once a week, Mark plays a spirited game of Ultimate Frisbee, challenging himself against younger and faster players.

Micro Workouts

Mark also incorporates what he calls “micro workouts” throughout his day. His go-to exercise is a simple plank, which effectively engages multiple muscle groups without requiring specialized equipment. This exercise is perfect for squeezing in physical activity during downtime, such as waiting for a call or relaxing in a hotel room.

Staying Active Throughout the Day

To combat sedentary habits, Mark emphasizes the need to stay mobile even when working at a desk. He encourages frequent movement, whether that means pacing during phone calls or taking short breaks to stand and stretch. Mark's philosophy is rooted in the belief that humans are designed to move, and making small adjustments can lead to significant benefits.

Conclusion

Mark Sisson’s approach to movement showcases how mixing different forms of exercise can create a fun and sustainable fitness routine. Whether it’s through walking, weightlifting, or engaging in enjoyable activities, staying active is essential for our overall health and well-being. Remember, it’s not just about how much you move in a day, but how you can incorporate movement into your entire week!