Primal Exercise in the UK
Primal exercise is about reconnecting with the natural, functional movements that have supported humans for thousands of years. For many, fitness routines mean hitting the gym, but the primal approach expands this by encouraging a variety of natural movements throughout the day, wherever you are.
Walking & Moving Throughout the Day
Walking is the foundation of primal movement, and daily movement is essential for health. The UK is well-suited for this, with its walkable cities, scenic countryside, and reliable public transport. If you’re in a city, try walking to work, getting off a stop early, or taking a stroll at lunch. For those working remotely, consider a “false commute” – a short walk before logging on to start your day.
Sprint, Squat, Lift, Pull and Push
Incorporating these primal movements doesn’t require a gym. Squats, lunges and bodyweight exercises can be done almost anywhere. For more intensity, try sprinting once a week with short bursts of all-out effort (for example, 5–6 rounds of 30 seconds each). If you do enjoy the gym, use it to practise lifting and pulling movements such as rows or deadlifts, which build strength and balance into your routine.
Other Ways to Move
The UK’s variety of indoor and outdoor activities offers plenty of ways to stay active. From rock climbing and bouldering to wild swimming, kayaking, and cycling, these activities mirror the ways our ancestors would have moved. Outdoor lovers can explore fell walking, hillwalking and cycling paths – whether in the Lake District, the Scottish Highlands or on local trails, these options provide a full-body workout alongside fresh air and natural scenery.
Dog owners can also bring their companions along – walks, runs or hikes are good for both of you.
Balancing Modern Life
While life today doesn’t revolve around hunting or gathering, we can adapt primal exercise to fit modern routines. Add small bursts of movement throughout the day – standing to stretch, taking the stairs, or stepping outside for a quick walk. The cumulative benefits soon add up.
Primal fitness is about making movement natural, accessible and sustainable.
Support is Here
If you’d like help incorporating primal movement into your daily life, you can contact me at jamie@ancestralally.coach or via the Contact page.
