Much has been learned since 2006. I urge you to keep exploring the evolution of information through other websites.
The following principles are designed to work with your body to promote excellent fitness.
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Practise balancing on things (Eg. a rock, rope, or fence) and you will increase your ability to hold your body upright and deal with heavier loads. You will be amazed at the extra stability it gives you in everyday life - walking, sitting and standing will feel increasingly more comfortable.
Use your whole body, mind and spirit to pull or push some heavy weight. Put everything your made of into it. You only have to do this for a few seconds. Do that as frequently as you can in life.
Weekly, bi-weekly or even monthly - put your body through 4 hours of constant medium intensity exercise. This could be hiking, bike riding, or anything else that you can maintain for 4 hours without a significant break. This will help your body to return to it's natural state - after all, our species is designed to be constantly on the move. As a bonus, don't eat anything before or during your endurance session, you'll sweat out toxins so drink lots of water to help flush them out, you'll feel incredibly clean afterwards.
Concentrate on your legs if you are pushing something with your arms, and concentrate on your arms if you are pushing something with your legs. Preferably, try and use your whole body - imagine yourself pushing a car along that has stalled, what a perfect exercise! Think of your body as one gigantic graceful muscle - moving in harmony.