We were born to play. All animals are, but none so much as humans. From giggling at funny faces and rolling balls across the floor to making forts and imagining new games, we spend the better part of our childhood playing constantly. This free-flowing exploration helps us develop interests, learn to solve problems and regulate emotions. It teaches us about the world and about interpersonal relationships, while also improving cognitive function and developing our physical bodies.

Nothing is as essential for our mind, body, and spirit. So when and why do we stop playing? Look around you. How many adults do you see who play on a normal basis? People are socially isolated, struggle to connect with people of different backgrounds, and suffer from increasing mental and physical health issues.

Play scientist Dr. Stuart Brown found that animals grow chronically depressed and anxious when deprived of play, and human mental health appears to be even more dependent on it. Dr. Brown also noted that upon investigation of the childhoods of mass murderers, “none of them engaged in healthy rough and tumble play.”

Play Isn’t Age-Specific

We’ve created an environment that makes people think play is only for children. We condition parents to feel guilty for prioritizing their own health as if being a parent requires nothing else but to obsess over children at the expense of all other concerns.

This contributes to an even greater issue: we teach children that not playing is part of growing up, and so they are forced to stop playing earlier and earlier. Whether it’s the smartphone, the elimination of recess and P.E., or over-protective parenting styles, opportunities for free play have become scarce.

The costs are tremendous. As Dr. Peter Gray explains:

“Over the past half century, in the United States and other developed nations, children’s free play with other children has declined sharply. Over the same period, anxiety, depression, suicide, feelings of helplessness, and narcissism have increased sharply in children, adolescents, and young adults… The decline in play has contributed to the rise in the psychopathology of young people.”

Play essential not only to youth development but for human health at all ages. Kids who don’t learn to play in youth are far less likely to play as adults, further entrenching poor physical and mental health, while increasing our social alienation and disunion.

The solution is simple. We must begin to respect the needs of the human as the core of all our social institutions, particularly schools. As this will not happen overnight, it is up to the fitness industry to promote communities of play.

Play Might Be All You Really Need

Most of the fitness media out there has a serious and regimented tone. Despite this, fitness and play are not mutually exclusive. While there are times where discipline, structure, and learning are essential to increase human performance, an element of play should always exist. It will promote far greater buy-in and long-term adherence.

For the most part, people simply want to move and look better, and those two goals are better accomplished through play than any other vehicle. Most people could accomplish their fitness goals without ever setting foot in a gym if they lived in an environment that promoted regular play at any age.

What are some options for playful exercise and workouts? Adults need help learning to play again, and games will quickly shock them back into their playful ways. My football athletes run tempos at least one day a week. However, on occasion, I replace these with games, which always seem to inspire far more running with far more enthusiasm. As football is just violent tag, we play a billion different tag variations: freeze tag, amoeba tag, shark, and minnows, you name it.

• My favorite is speed tag, which I got from Jeremy Boone’s Movement Based Games. You block off a small area and split a group into two teams. One group is evading, while the other sprints in one at a time tagging athletes and then sprinting back so their next teammate gets a turn. When a player is tagged, they leave the area. The whole thing is timed and teams switch roles after everyone has been tagged. The goal is to tag everyone on the other team in less time than it takes them to do the same.
• Another beloved game is Last Tiger Standing (rename as you see fit). Block off an area and have everyone tuck a shirt, towel, or penny into the back of their waistband. Everyone is for themselves as they seek to pull people’s shirts, eliminating them from play, while not having their own shirt taken.
• A great one that can be used as a warm up is Med Ball Grenades. You split a room in half and divide teams. The goal is simple: at the end of an undisclosed time period, you want more med balls on the other team’s side than your own. Say go and pandemonium ensues as teams frantically scoop and toss med balls towards the other half of the room. Med ball volleyball is also a favorite. All you need is a med ball and something to toss the med ball over. The rules are just like volleyball, but rather than volleying, you catch and immediately toss the ball.

These are just a few of my favorites that require very little equipment and would work great as exercise for the general population. All of them are a great workout, but again, that’s not the whole point. They represent the type of play that should exist for humans throughout their entire lives.

Integrating Play Into Your Routine

If you want to incorporate more play without sacrificing the current structure of your training, consider adding more bodyweight skills. Watch kids play, and a lot of times, they’ll be trying and mastering new physical capabilities, and mimicking their friends. Physical skill development tends to come from playful experimentation with one’s own body.

Over and over, I’ve witnessed the joy and playfulness that erupts when I program new skills for my sports teams’ workouts. I now end every workout with skill work, like bar roll-outs, rope climbs, crow to handstands, and shoe Turkish get ups. If we are outside, I add cartwheels and fireman carries. All of a sudden, motivation soars and we become a real community, helping each other and excited to master new skills.

I try to do the same in my own workouts. For example, last Sunday I grabbed a light kettlebell and did some bottoms-up waiter walks with light goblet squats. I turned this into a little complex and added in a speed Turkish get-up. Then I cut out the kettlebell and went to a playful practice of my hula-hooping skills, cartwheels, and some GMB exercises such as Monkey and Frogger. This blended into a little handstand practice. I rotated skills as I got tired or wanted variety, finding creative ways to link it all together. Finally, my wife got outside to join me, and we took turns doing cartwheels and handstand practice until we finally decided to grab the spike ball game and play to 10.

I’m sure I burned some calories, but at no point was this the goal. I had a blast just playing around outside like you probably did every day when you were growing up.

Like good nutrition, play is an essential human need. We must promote play for our society to be its best. Even the most regimented, consistent athlete needs to work in unstructured play. It’s the best recovery, and often the best source of inspiration to come to each workout motivated. This can be in the form of skills or actual games. It requires nothing but a willingness to let go and explore the world around you.

You might also like

• Putting The Fun Back In Fitness: The Importance Of Play And Community
• Use Play To Become Fitter And Stronger For Longer
• The Perks Of Play To Better Your Movement

The post Whatever Your Goal, the Answer Is Play appeared first on Breaking Muscle.

But a richer, more playful physical practice has tremendous benefit for overall health and wellbeing.

For the most part our training is a solitary endeavor. Although we may train with others, we’re separated, with little interpersonal physical contact. It’s far from a stimulating sensory environment.

But a richer, more playful physical practice has tremendous benefit for overall health and wellbeing.

Movement Builds Tribes

My own physical practice began with Brazilian jiu jitsu. Before then, I was scrawny (my first fight was at super featherweight), depressed, with no sense of self. Soon enough, this vigorous physical practice redefined me.

I quickly put on lean muscle, found a tribe I truly connected with, and gained a booster shot of self-confidence. I honestly think jiu jitsu saved my life.

Ever since then, I’ve been interested in the tribe-building aspects of a movement practice. We’re dynamic, social animals, after all. And yet we tend to approach training in solitude.

Sure, we may play a pick-up game here and there when we get a chance, but rarely do we actually move with other humans.

Restoring partnered movements – both cooperative and combative – to our training repertoire enriches our health and wellbeing, on both physical and psychological levels.

Find a community of movers who make you feel empowered.

The Case for Partnered Movement Practice

We have quite a bit of evidence to back this up. As a tribe-building tool, physical practice can’t be beaten. Touch has often been shown to blur self-other boundaries, leading to greater trust and empathy among participants.^1,2

Our nervous systems crave sensory input. Physical contact is our earliest form of social bonding and remains one of the most effective.

The health benefits of partnered movement – dance in particular – range from quality of life and body image to balance, mobility, and coordination.³

Physical contact lights up the brain-body connection. After all, your skin is loaded with sensory receptors. When engaged, these receptors begin a dialogue with the brain and literally reshape our mental maps and sense of self.

If we want a simple tool for broad-spectrum health benefits, it’s literally at our fingertips.

Hands Touching Hands

And yet, as the saying goes, it takes two to tango. We have a complicated relationship with touch. Depending on the context, the same touch can be either creepy or comforting.

We have to approach a shared physical practice with mutual respect and open communication to reap the benefits.

So how do we make the most of this? If you’re just starting out, you might explore this introductory contact improv drill:

1. Start the game standing, touching the backs of your wrists together. This is your contact point.
2. One of you will “lead,” and the other will “follow,” although this will naturally shift as the dance continues. See if you can maintain contact as you navigate space: moving forward and backward, up, down, and around. You can move slowly or speed things up.
3. Don’t lose contact.
4. Can you seamlessly shift your point of contact and continue?

Putting It Together

A shared physical practice can be tremendously rewarding, both for our interpersonal interactions, as well as our physical, mental, and emotional wellbeing.

It can boost trust and self-confidence, and it leads to better balance, more coordination, and improved mobility.

There’s more to human fitness than big guns and chiseled abs. If we approach it the right way, a shared physical practice can reshape and enrich our whole life.

So grab someone and get moving!

You’ll Also Enjoy:

• Putting the Fun Back in Fitness: The Importance of Play and Community
• Having a Workout Partner Can Double Performance
• Your Movement Needs an Upgrade: How to Reboot Your System
• New on Breaking Muscle Right Now

References:

1. Paladino MP, et al. “Synchronous multisensory stimulation blurs self-other boundaries.” Psychological Sciences, 21(2010): 1202-1207.

2. Hertenstein, M. J. (2011). “The communicative functions of touch in adulthood.” In M. Hertenstein & S. Weiss, (Eds.), The handbook of touch: Neuroscience, behavioral, and applied perspectives. New York: Springer Publications.

3. Kiepe MS, et al. “Effects of dance therapy and ballroom dances on physical and mental illnesses: A systematic review.” The Arts in Psychotherapy, 39(2012):404-411.

Photo courtesy of MovNat.

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The Two Elements of Longevity in Training

1. Including a regular play day in your training schedule
2. Enjoying the process

Including a Play Day

Serious athletes may see play as a waste of valuable training time, but is it really? Paleo author Melissa Joulwan, talked about how she has only recently realized the point of doing something without a point, in her article Train Hard and Go Easy – Balancing Work, Rest and Play. I personally used to feel like that, too.

Melissa explained how her previous schedule of sports and activities left her feeling exhausted and, in the end, injured and sick. She has admitted to working out at full intensity six days a week for years – sound familiar? It took for Melissa’s body to force her to slow down before she realized the importance of play:

Because it’s fun. And that kind of fun – activities done for their own sake, without any kind of productive outcome attached to them – is essential to our overall health and happiness. It also provides a feedback loop with intentional training. The fun takes advantage of the strength and endurance we build in our challenging workouts – and the fun also provides a mental break so we can bring all of our focus to our hardcore training sessions.

Darryl Edwards, author of Paleo Fitness, explained How Play Can Make You Fitter and Happier, and how play is in fact fundamental to our existence:

Play is key to physical, mental, and social wellbeing, but it is often underrated and viewed as superfluous. Play is endemic to human development – a biological necessity based on our survival. Play is life. As Stuart Brown the founder of the American National Institute for Play stated, “When we stop playing, we start dying.

Coach Jeff Kuhland, in his article Your Mind Is Your Gym: Your Brain Is All the Equipment You Need, helped us to put play into perspective – a child’s perspective.

Remember back when you were a child, when games spontaneously started and they just as quickly changed in rules and structure. Try playing a game of tag with your friends. It’s a lot harder than you remember. Then swing across the monkey bars. Somehow this too changed from something you did for fun to something quite challenging. Kids are quick to push their limits, and often slow to complain about hard effort, as long as it’s fun.

Now that we have this concept of child’s play, how do we link it back to ourselves as adults? Founder of the CrossFit LA Kids program Becca Borawski Jenkins took a look at this in her article Fun & Flow: A Mental Approach to Training, with Kenny Kane:

[C]hildren constantly play at 100% effort, but they do not even realize they are playing so hard. They are enjoying the moment. When a person or athlete finds that flow, they let go of analysis and false beliefs. Instead they fall back on practice, instinct, and accessing their full and true ability.

Enjoying the Process

Strength and conditioning coach Matt Palfrey discussed this concept of hardcore training sessions in the context of his 5 Week Sandbag Workout Program: Week 4 – Play Time:

Of course it’s a great thing to put yourself through some hardship to achieve a bigger goal, but maybe you’re focusing on the hardship too much? And, while it’s easy to mentally equate hard work with great results it doesn’t always work out this way. Sure, I enjoy tough training sessions that I know other people would shy away from. But, for most people, I think a training program needs to be enjoyable on many levels for it to be effective.

In this world of sets, reps, and time, play can be a welcome break. Matt goes on to define the concepts of play and flow are interlinked:

Flow, as described by psychologist and author Mihalyi Csikszentmihalyi, is “the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.”

This feeling of being present in the moment relates to far more than play. Matt goes on to explain that he feels all fitness training should be like this. And that he believes flow represents how we can approach play within our training sessions.

Where Did It All Go Wrong?

In gyms up and down the country, people can be seen pushing themselves beyond the limits of physical capability – this is understandable in the pursuit of fitness. However, many can be seen also pushing themselves over the markers of good health. 

Where did it all go wrong? Coach Andrew Read suggested the tide started to turn back in the 1920s in his article Putting the Fun Back in Fitness: The Importance of Play and Community:

It’s not hard to see the loss of perspective on health, vitality, and fitness starting in the fitness and sporting fields as early as the 1920s.Looking at pictures of old time gymnasiums the focus turned from rings, monkey bars, vaulting, and odd implements like Indian clubs and kettlebells, to benches and fixed weights. Before

you know it we started to see machines and treadmills.

While introducing the concept of play into your our schedule, we need to be careful that it doesn’t become a chore itself. Kids’ fitness expert Nicole Crawford reminded us of Physical Play During Early Childhood: Why It’s Disappearing and What To Do About It – a topic to consider for both kids and adults.

As research suggests and experience often confirms, young kids are already becoming hesitant to partake in physical play. Try to make physical play an adventure that kids can get excited about, not something they do to keep from being bored.

How to Get It Right

Darryl Edwards put together a Four-Week Paleo Fitness and Primal Play Program, aimed at increasing your sense of fun and enjoyment of life. He also put together ten pointers for play, in his piece How Play Can Make You Fitter and Happier:

1. Seek to reclaim the enjoyment of movement that we experienced as children
2. Make it BIG (broad, inclusive and general)
3. Make sure play includes the active participation of others
4. Make it fun with a small element of risk (imaginary or otherwise)
5. Make play unpredictable and prepare for the unexpected
6. Abide by the rules, change the rules, break the rules, have no rules
7. Use the natural environment as your playground
8. Use each other as exercise equipment
9. Get children of all ages (including adults) to create the scenarios
10. Minimize structure, time intervals, and penalties; encourage real-world movement, imagination, and rewards

For me, strongman is a great way to incorporate a play day for a stubborn strength athlete. Strongman removes the shackles of the movements performed day-in-day-out. It is good fun, yet still has tremendous carryover to other strength sports.

What the World Could Use

Andrew Read provided us with a short but simple closing synopsis, taken from his article Do Cartwheels: Why You Need Learning and Fun in Your Training:

Right now the world could use some fun and it could use looking at things from a new perspective. Learning new skills, meeting new people, and seeing things from a fresh perspective could be quite good right now. The long-term gains from learning a new skill will pay off in the long run by leaving you free from burn out, injury, and boredom. Go have some fun.

Photos courtesy of Shutterstock.

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“We do not stop playing because we grow old, we grow old because we stop playing.” – George Bernard Shaw

When was the last time you played? I mean really played. You might regard organized sport as playtime or going to a party and getting drunk as play, but what I am talking about is play that is activity based on unadulterated and joyful movement.

When children are asked what they think is important in life, play is often at the top of the list. Of course, most of us reading this article are no longer children, so how is this relevant to us as adults?

The Purpose of Play

Play is not difficult to justify. Playful movement promotes practical strength, balance, agility, coordination, speed, skill, and mental focus. Play unlocks the mind, it samples endless possibilities, and it seeks and finds new levels of creative opportunities.

Play is key to physical, mental, and social wellbeing, but it is often underrated and viewed as superfluous. Play is endemic to human development – a biological necessity based on our survival. Play is life. As Stuart Brown the founder of the American National Institute for Play stated, “When we stop playing, we start dying.”

When Exercise Is Punishment, Not Enjoyment

Stacked against this evidence when it comes to exercise and activity, adults still tend to opt for a workout rather than a play-out. I often get posed the question “Why should we play, Darryl? I have better things to do with my time!”

As is the case in most instances, the question is easily asked, but the answer comes through participation. I usually respond to people with a playful activity that challenges their perception of fitness. For example, try arm-wrestling a partner while standing on one leg. I mean it – go get a play partner and try it to see what I mean! This simple activity works so many aspects of fitness in a surprisingly challenging way, but also with an element of fun.

My perspective is that the fitness industry has a preference for sweat, pain, and suffering. We mistakenly believe it is mandatory to undergo significant sacrifice in order to get fit. We should be punished for even thinking about being sedentary – no pain, no gain!

Of course don’t get me wrong there is a time and a place for hard work, and I’ve done my fair share of it. But what I am suggesting is that we should find time for serious play, too.

But Darryl, Isn’t Play Just for Kids?

Play can be confusing for us adults. It is either seen as frivolous, deemed as foolish, or blanketed as childish activity related to relieving boredom with no well-defined goals.

Adults often judge play as an unnecessary task even for their children. Instead, they encourage their children to attend more organized activities based on education or leaning toward developing sports talent. Time for spontaneous play is more and more difficult to achieve. It’s ironic that we now pay other people to teach our kids how to play.

This was remarked upon by David Elkind in a piece he wrote for the American Journal of Play:

School administrators and teachers – often backed by goal-orientated politicians and parents – broadcast the not-so-suitable message that these days play seems superfluous, that at bottom play is for slackers, that if kids must play, they should at least learn something while they are doing it.¹

The Two Types of Play

There are two aspects of play that are particularly relevant to us as adults – progressive play and imaginative play:

Progressive play serves the purpose of advancement. Advancing from young to old through the function of play. Imagine a kitten practicing how to pounce, which is a precursor to catching prey, or a child learning how to climb a tree, developing tactics to manage risk as well as the ability to climb.

Imaginative play utilizes techniques such as visualization and focus to make you work harder. This is one reason athletes often use visualization when training to improve their performance. Research demonstrates that visualization brings about quantifiable improvements as well as psychological changes.² Studies also suggest that using mental imagery for movement can create similar electrical activity in the muscle as that seen during actual movement.³

Setting An Example For Our Kids

One thing we understand as parents is that our kids are influenced by what we do or do not do. If we demonstrate movement as being punitive, then our children will see movement and activity as punishing and something to fear.

If we are playful and excited about activity, it gives our children an opportunity to enjoy movement, too. Play is an essential activity regardless of age. As adults, we need to learn how to play again!

So What Can We Do?

Playful movement does not need to be complicated. Lay it out in terms of basic movement patterns. Moves that are functional and possible to adapt for all – with challenges that can be scaled to each individual.

You can piggyback carry, focus on animal crawls and movements, or play games such as tag. Even better, create your own games! The process of creating your own ad hoc set of play is more rewarding then following a set prescription of moves. Focus on exploration and the experience.

10 Pointers for Play

1. Seek to reclaim the enjoyment of movement that we experienced as children
2. Make it BIG (broad, inclusive and general)
3. Make sure play includes the active participation of others
4. Make it fun with a small element of risk (imaginary or otherwise)
5. Make play unpredictable and prepare for the unexpected
6. Abide by the rules, change the rules, break the rules, have no rules
7. Use the natural environment as your playground
8. Use each other as exercise equipment
9. Ge tchildren of all ages (including adults) to create the scenarios
10. Minimize structure, time intervals, and penalties; encourage real-world movement, imagination, and rewards

References:

1. David Elkind, “The Power of Play: Learning what comes naturally,” American Journal of Play, 2008.

2. Thelma S. Horn, Advances in Sport Psychology (Champaign IL, Human Kinetics, 2002).

3. Richard A. Schmidt and Timothy Donald Lee, Motor Control and Learning (Champaign IL, Human Kinetics, 1999).

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The modern environment tends to encourage us to pursue a lifestyle of inactivity. We are lured by gadgets, transport options, labor-saving devices, and technological solutions that have led us down an evolutionary path of sedentarism. It is a temptation that is difficult to resist, and for many physical exertion is becoming increasingly optional, if not extinct.

We thrive on a broad repertoire of activity and intensity, designed to be movement generalists, multi-skilled, multi-faceted, and not forgetting an element of fun! I believe our training should reflect this.

Weekly Programming

This is how we will format each week and there is built in flexibility to work around your schedule, rest, and recovery requirements.

Movement Monday

This is movement technique and focus day. Based on what we call a Paleo fitness circuit, here we focus on technique and play around with differing levels of intensity while working on the flow between exercises.

Be slow, precise, and controlled. Instead of an abrupt stop and start of exercises, we want an uninterrupted flow of movements, of constantly varied speed and intensity. String these exercises into one continuous flow of movement, transitioning from one move to the next. This is a more natural way to move. Think of this day as a slow-paced to focus on form and technique with occasional bursts of increased intensity.

Tabata Tuesday

This is a high-intensity Tabata interval day. Here you want to give it everything! For beginners, this will start as a four or five minute workout (including recovery period), leading up to twenty minutes for advanced participants.

The Tabata protocol is a training method that was originally used by the Japanese Olympic speed skating team and is based on the work of scientist Izumi Tabata. The key finding from the research was that a short period – four minutes – of this high intensity interval gave similar improvements to the aerobic system (exercise involving using oxygen) as sixty minutes of moderate intensity exercise. The other key difference was an increase in the anaerobic system capability compared to moderate intensity exercise.

Fun Friday

This is a day of fun! Maybe where you try something you haven’t done before, or you take an opportunity to play. This day is about stressing the fun element, but still being a challenge – keep it playful and enjoy the fellowship of others.

Strength Saturday

This is a day where we focus on some strength training. This could include carrying others or pushing a car for a given distance.

Rest Periods

Rest as required during any of these activities. But, instead of just standing hunched over to catch your breath, stand tall and walk – also known as active recovery. It will be far easier to breathe and will increase the amount of movement per workout as well as improve the rate of recovery over time.

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PRIMALity

I use the acronym PRIMALity to define the principles of Paleo fitness with Primal Play:

• Playful Movement – Movement that invigorates is imaginative, spontaneous, inherently motivates, and provides its own reward. We should seek to reclaim the enjoyment of movement that we experienced as children. Beyond function, train for life’s challenges, not just the safe constraints of the gym environment. Play can be unpredictable. It is thus easier to train for the unexpected. Play out – rather than just working out.
• Restorative Movement – Regenerate, reinvigorate, and restore your body to its natural state of wellness and wellbeing. Performing moves such as a squat (i.e. sitting without a chair) correctly, comfortably, and easily. Lifting with good form for safety and to ensure maximum strength.
• Instinctive Movement – Focuses on movement patterns that are universal and which we would do naturally without the rigidity or limitations of system based conventions being applied. Walking, running, pushing, pulling, jumping, dancing, squatting, balancing, lifting, carrying, and so on.
• Mindful Movement – Mind and body fully engaged in activity. Not mindless. Focus your mind’s attention on your own body, thoughts, emotions, and the environment around you. Become curious about your experience. Be in the presence of the present moment. Live in the moment, not speculating about future goals or sifting through the past. Instead, put the full weight of your attention into the here and now.
• Adaptive Movement – The ability to shift between challenges, intensity, and multiple disciplines. Learn to adapt rather than to be adapted to a particular movement discipline or skill. This adaptability allows your body to be fit and ready for known and unknown challenges. The capability to perform tasks efficiently and effectively.
• Life-Enhancing Movement – Train for the way you want to live. Train for health and life. Train for longevity.
• Integrative Movement – No primary focus on isolating muscles or a reductionist approach to exercise. But getting your body to experience a holistic and whole-body experience. Compound multi-joint exercises that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion. Focus your body on movement not muscles.
• Tactical Movement – Be opportunistic about movement with brief periods of intense work such as sprinting and strength, with less intense work that is enjoyable and playful.
• Youthful Movement – Movement that exhibits vitality, creativity, and passion.

Most of the exercises in this program are to be performed outdoors. In the spring or summer, you will get your dosage of Vitamin D, which has a role in bone, heart, brain, and immune system health, as well as cancer prevention. In the colder weather, studies show you burn up to 12% more calories and up to 32% more fat!

There are a variety of movements in this four-week program, with some variants to trusty favorites as well as exercises you may not be familiar with. Enjoy, and please post your experiences, thoughts, and questions to the comments below!

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