In gaining new control and enjoyment of our Meals and bringing the science and benefits of Natural Eating to our lives, we ready ourselves for further steps toward optimal natural health. In the HumanaNatura system, the next technique we introduce is Natural Exercise. This simple but important natural health technique combines with natural nutrition to further strengthen our health foundations, ensuring natural conditioning and lifelong personal fitness.
With HumanaNatura, essential natural conditioning and lasting personal fitness are achieved through a daily practice of walking or hiking, combined with total-body calisthenics routines 3-5 days per week. Together, this simple but powerful approach to Natural Exercise greatly and often unexpectedly promotes our physical and emotional fitness, while requiring a minimum average time commitment of only about 40 minutes a day.
You can learn more about optimizing your fitness through HumanaNatura via the Natural Exercise section of our comprehensive Personal Health Program. You can also download a free copy of our calisthenics guide and workout poster at Calisthenics Guide & Poster or order a professional-quality copy of our calisthenics poster through the HumanaNatura Marketplace.
To help you get started in your Natural Exercise practice and answer frequent questions about needed preparation, we have included summaries of equipment required for the major forms of exercise in our program. Please note that we normally recommend clothing made from synthetic or wicking fabrics, due to their superior performance, especially as your exercise practice progresses to the intermediate and advanced levels.
Calisthenics Gear
- HumanaNatura calisthenics guide & poster
- Workout mat for floor exercises
- Loose-fitting or flexible pants & top
- Athletic-support bra (women)
- Athletic-support briefs (men)
- Optional: cross-training shoes & socks
Daily Walking Gear (up to 3 hours)
- Comfortable walking shoes & socks
- Loose-fitting or flexible pants & top
- Your favorite undergarments
- Extra clothing layers as needed
- Hat for warmth or sun protection
- Sunglasses for bright sun
- Gloves for colder conditions
- Half-liter or more of water
- Light snack if needed
- Wallet with ID, medical info, etc.
- Charged mobile phone
- Small pack for hands-free walking
Day Walking or Hiking Gear (3-8 hours)
- Comfortable walking shoes & socks
- Loose-fitting or flexible pants & top
- Your favorite undergarments
- Waterproof shell – pants & hooded top
- Extra clothing layers as needed
- Hat for warmth or sun protection
- Sunglasses for bright sun
- Gloves for colder conditions
- Two liters or more of water
- Food for meals & snacks
- Sunscreen & bug repellant
- First aid kit
- Map & compass if route unfamiliar
- Wallet with ID, medical info, etc.
- Charged mobile phone
- 20-30 liter pack for hands-free walking
- Optional: Change of socks
- Optional: trekking poles
Backpacking Gear (Overnight & multi-day)
- 60 Liter backpack
- Sleeping bag (rated to expected low temp)
- Sleeping pad (foam or inflatable)
- Lightweight tent or bivy/tarp combo
- Length of nylon cord (5+ meters)
- Trekking poles (pair)
- Bear can or 13 liter stuff-sack (for food & toiletries)
- Two 13 liter stuff-sacks (for sleeping bag and clothing)
- Water bladder and tubing (3 liters)
- Backup water container (1 liter, collapsible)
- Pair of sturdy but comfortable hiking shoes
- Pair of lightweight sandals (for water and camp)
- Gortex shell (hooded jacket and pants)
- Light wind jacket
- Lightweight pair of gloves
- Heavier weight pair of gloves
- Insulating layer (top and pants)
- Hiking pants
- Hiking shorts
- Two short sleeve tee shorts
- One long sleeve tee-shirt
- Two pair athletic underwear
- Two athletic bras (women)
- Two pairs hiking socks
- One pair thermal socks (for sleeping)
- Lightweight hat
- Thermal weight hat
- Quick dry towel
- First aid kit (in see-thru plastic bag)
- Needed medications
- Sun screen
- Lip balm
- Bug repellent
- Hiking watch
- Compass (usually part of hiking watch)
- Map (in see-thru plastic bag)
- Water purification system
- Toiletry kit
- Small trash bag (leave no trace)
- Bowl
- Cup
- Spork
- Food & water as needed
- Go to kit (in see-thru plastic bag): bug net, headlamp, lightweight clothesline, lighter, fire-starter/whistle combo, single blade knife. hand sanitizer, sun glasses, charged phone (in small sealed plastic bag), wallet with ID, medical info, etc. (in small sealed plastic bag)
- Optional: cooking system
- Optional: diary and pen (in see-thru plastic bag)
- Optional: altimeter (usually part of hiking watch)
- Optional: GPS system
- Optional: Tracking/distress alert system
- Note: this list is intended as a general guide for backpacking in warm to cool conditions, not for winter conditions or for moutaineering
We hope these exercise equipment lists are helpful and welcome your comments, suggestions, and questions via our Ask Us page.
Take time to get your gear right for Natural Exercise, and please support HumanaNatura through your HumanaNatura Marketplace purchases!
