I would argue endurance/stamina are the primary measures of physical fitness in humans, with “moderate strength” being necessary also.
Why?
Humans are endurance machines. That’s our physical gift amongst all animals in the animal kingdom. Over a long enough distance, no animal on planet earth can out run a human. Not a horse, certainly not one of the great cats, no other primates, none of the large four-legged animals that are capable of much greater “top speeds.”
Before humans started using weapons to hunt, it seems like we just used endurance to hunt. We were able to kill much larger animals by just simply chasing them. We’d run at them, they’d run way. Initially they had no worry of being caught as they could run 3+ times as fast as we could. But eventually they’d stop. We would catch up again and they’d burst away again. We’d repeat this over and over again for miles and miles, sometimes fifteen or more. Eventually our endurance started to overcome the animal’s natural speed and strength. By the time it was over, the quarry was so tired that even a human (nature’s weakest large mammal) was able to kill its prey.
I think to be fit, you essentially need to be able to run 15+ miles at a moment’s notice, without stopping. I don’t think you need to be able to do that every single day of the week, as that isn’t a natural use case of our endurance. I do think you need to be able to do it whenever necessary, though.
I wouldn’t say a marathon runner is a perfect example of what we’re looking for, they potentially run too much. They also probably don’t emphasize strength enough, as prehistoric humans certainly needed some “raw power” to do things like carry butchered carcasses and other activities.
As a general recommendation to everyone in the thread, I’d suggest looking at the 5BX Plan. 5BX stands for “Five Basic Exercises”, it was developed by the Canadian Air Force some time in the 60s or 70s when there were growing concerns that some Canadian pilots were “letting themselves go.” The five exercises are spread over various “stages”, each stage has 5 “more difficult” variations of the initial 5 exercises. One of the key components of the plan is that unless you can complete a day’s exercises in 11 minutes or less, you are not doing them fast enough and shouldn’t move on to the next level (or you should move down a level if you aren’t on the first one.)
They start off easy but get very, very hard eventually. The final chart comes with a note that basically says “only champion athletes will be able to do the exercises on this chart.”
5BX isn’t perfect or anything, but it’s great because it:
-Takes maximum of 11 minutes (if you use more, you’re doing it wrong)
-Builds moderate strength through “body weight” exercises
-Works most of the “core muscles”, and also emphasizes flexibility
-Forces a vigorous aerobic effort
Obviously the one thing 5BX doesn’t do is build up distance running type endurance, but the aerobic part of the exercise will eventually be intense enough that it will certainly help your endurance.
I think combining daily 5BX with a HIIT program (High Intensity Interval Training) would allow you to be “fit” without having to spend more than an hour a day on exercise. In fact you’d spend more like 40 minutes a day at the most. HIIT is basically a form of cardiovascular exercise in which you eschew the “slow and steady” exercises that people who run for miles and miles engage in, but instead you push your heart rate to 90%+ of its maximum for extended intervals. In the fitness community many people have found that doing 20-30 minute daily exercise in which you utilize “intense intervals” of 90%+ effort gives them as much aerobic benefit as they were getting from spending an hour a day on a treadmill or stationary bike or an hour a day jogging.