Built to Move

Introduction

In today's fast-paced world, many of us find ourselves trapped in sedentary lifestyles, spending hours hunched over desks, staring at screens, and neglecting our bodies' natural need for movement. The result? Aches, pains, and a general sense of physical discomfort that can significantly impact our quality of life. Enter "Built to Move" by Juliet Starrett, a book that offers a refreshing perspective on how we can reclaim our bodies' natural abilities and live pain-free, energetic lives.

This book isn't about complex workout routines or restrictive diets. Instead, it focuses on the concept of "mobility" – the ability to move in ways that nature designed us to move. Through a series of simple tests and practical exercises, Starrett guides readers towards better movement patterns, improved breathing techniques, and overall enhanced physical well-being.

Let's dive into the key ideas presented in "Built to Move" and explore how we can transform our bodies and lives through mindful movement and simple lifestyle changes.

The Sit-and-Rise Test: Rediscovering Natural Movement

The journey to better mobility begins with a simple yet revealing test: the Sit-and-Rise test. This assessment provides insight into our current level of physical functionality and highlights areas for improvement.

How to Perform the Test:

1. Stand barefoot with your legs crossed
2. Lower yourself to the floor into a cross-legged sitting position
3. Stand back up using the same method
4. Try to complete the entire process without using your hands for support

The test is scored out of 10 points, with deductions for any loss of balance or need for assistance. A score between 3 and 6 indicates room for improvement, while 7 to 9 is considered good. The ultimate goal is to achieve a perfect 10.

Why It Matters:

The ability to get up and down from the floor is a crucial indicator of overall health and longevity. As we age, many of us lose this natural ability due to our chair-sitting culture, which can lead to tight hips, hamstrings, and various back and knee issues.

The Solution: Floor Sitting

To combat the negative effects of excessive chair sitting, Starrett recommends incorporating floor sitting into our daily routines. The goal is to spend at least 30 minutes a day sitting on the floor in various positions, such as cross-legged, with knees bent at 90 degrees, or with legs stretched out.

By reintroducing this natural sitting position into our lives, we can improve our flexibility, strengthen our core, and enhance our overall mobility. After a week of consistent practice, readers are encouraged to retake the Sit-and-Rise test to observe their progress.

The Breath-Hold Test: Mastering the Art of Breathing

Proper breathing is fundamental to good movement and overall health. Starrett emphasizes the importance of breathing well in all positions and activities.

Key Aspects of Good Breathing:

1. Spaciousness: The ability to expand your belly, chest, and ribs on the inhale
2. Nose breathing: Breathing through the nose, even during exercise, for better lung capacity and endurance
3. Slow pace: Breathing slowly to activate the parasympathetic nervous system, promoting relaxation

The Breath-Hold (BOLT) Test:

This test measures your body's CO2 tolerance level, which is directly related to how efficiently your body uses oxygen.

How to perform the test:

1. Sit or stand in a relaxed position
2. Inhale and exhale normally through your nose
3. Pinch your nose and hold your breath
4. Time how long you can comfortably hold your breath until you feel the first urge to breathe

Ideal results range from 30 to 40 seconds, with 20 seconds considered acceptable. Scores below 10 seconds indicate a need to prioritize breathwork.

Improving Your Breathing:

1. Practice awareness: Pay attention to your breathing throughout the day
2. Incorporate a morning breathing routine: Spend 2-5 minutes doing slow, expansive nose breaths, possibly adding a humming sound on the exhale
3. Use this practice as a form of meditation to enhance both physical and mental well-being

By focusing on proper breathing techniques, you can increase your energy levels, improve your movement quality, and reduce stress and anxiety.

The Couch Test: Unlocking Hip Mobility

Our sedentary lifestyle has led to limited hip mobility for many people. Starrett emphasizes the importance of hip extension, which is crucial for various everyday movements and activities.

The Couch Test:

This assessment evaluates your hip extension capabilities and serves as both a test and a remedy for limited mobility.

How to perform the test:

1. Start on all fours with your toes touching a wall
2. Place one knee on a cushion at the wall-floor intersection, shin resting on the wall
3. Attempt to raise the free knee and place the foot on the ground
4. Try to raise your torso fully upright

If you can achieve the final position without discomfort, you have good hip extension. If you struggle with any step, you have an opportunity to improve your mobility.

The Couch Stretch:

To improve hip extension, practice the Couch Stretch regularly:

1. Hold the positions from the Couch Test for longer durations, working up to 3-5 minutes
2. Remember to breathe deeply and engage your glutes throughout the stretch
3. If the floor version is too challenging, start with a couch or chair variation

Consistent practice of the Couch Stretch can lead to improved hip mobility, reduced lower back pain, and enhanced overall movement quality.

The Steps-Per-Day Inventory: Walking Your Way to Better Health

Starrett emphasizes the importance of regular movement throughout the day, with a particular focus on walking.

The Dangers of Prolonged Sitting:

Research has shown that sitting for more than six hours a day is associated with an increased risk of early death, even for those who exercise regularly.

The Benefits of Walking:

Walking is linked to numerous health benefits, including:

• Reduced risk of obesity, diabetes, heart disease, depression, and certain cancers
• Strengthened joints and bones
• Improved circulation, sleep, mood, and memory
• Efficient calorie burning (walking 8,000 steps a day burns twice as many calories as running three times a week)

The Steps-Per-Day Test:

To assess your current activity level:

1. Use a pedometer or smartphone to count your steps for three consecutive days
2. Calculate the average of those three days

The goal is to achieve 8,000 to 10,000 steps per day, although our hunter-gatherer ancestors likely walked between 12,000 and 17,000 steps daily.

Improving Your Walking Habits:

1. Focus on quantity and consistency in your step count
2. Pay attention to foot position while walking (ankles above heels, maintaining a natural arch)
3. Choose flat shoes or go barefoot when possible to improve foot mechanics
4. Incorporate walking into daily activities (e.g., walking kids to school, taking phone calls while walking)

By prioritizing regular walking, you can significantly improve your overall health and mobility.

The Food Count: Fueling Your Body for Optimal Movement

Proper nutrition plays a crucial role in supporting good movement and overall health. Starrett emphasizes the importance of viewing food as fuel for our bodies.

Key Nutritional Components:

1. Protein: Essential for building and maintaining muscles, DNA expression, and antibody production
2. Micronutrients: Vitamins and minerals from unprocessed fruits and vegetables that support various bodily functions

The 800-Gram Count:

This assessment measures your daily intake of unprocessed fruits and vegetables.

How to perform the test:

1. Record the grams of unprocessed fruits and vegetables consumed in a typical day
2. Aim for 800 grams of fruits and vegetables daily

The Protein Count:

This test evaluates your daily protein intake.

How to perform the test:

1. Use a nutrition tracker app to record all protein sources consumed in a typical day
2. Calculate your total protein intake
3. Aim for 0.7 to 1 gram of protein per pound of body weight (or higher for active athletes)

Improving Your Nutrition:

1. Plan ahead and keep nutritious foods readily available
2. Pack snack boxes with vegetables for work or on-the-go
3. Include a fist-sized portion of protein (fish, meat, or beans) with every meal
4. Focus on nutritious foods you enjoy eating rather than restrictive diets

By fueling your body with the right nutrients, you can support better movement, recovery, and overall health.

The Hours Count: Prioritizing Quality Sleep

Adequate sleep is crucial for overall health, movement quality, and injury prevention. Starrett emphasizes the importance of both sleep quantity and quality.

The Importance of Sleep:

• Supports brain function and overall body health
• Enhances immune system function
• Improves performance, reaction time, and injury prevention
• Reduces the risk of various health issues, including diabetes, obesity, depression, and heart disease

The Sleep Hours Test:

To assess your sleep habits:

1. Count the actual hours of sleep you get each night (not just time spent in bed)
2. Aim for 7-9 hours of sleep per night

Assessing Sleep Quality:

In addition to quantity, consider the quality of your sleep:

1. Use a fitness tracker to monitor sleep patterns, or
2. Evaluate how rested you feel after 7-9 hours of sleep

Improving Sleep Habits:

1. Prioritize sleep and maintain a consistent sleep schedule, even on weekends
2. Create a sleep-friendly environment (quiet, cool, and dark)
3. Establish a relaxing bedtime routine
4. Avoid caffeine late in the day and limit exposure to bright lights and technology before bed
5. Stay active during the day to promote better sleep at night

By prioritizing both sleep quantity and quality, you can support better movement, recovery, and overall health.

Conclusion: Embracing a Lifestyle of Movement and Wellness

"Built to Move" by Juliet Starrett offers a comprehensive approach to improving our bodies' natural abilities and living healthier, more comfortable lives. By focusing on key areas such as natural movement patterns, breathing techniques, hip mobility, walking, nutrition, and sleep, we can make significant strides towards better overall health and well-being.

The book's emphasis on simple, practical tests and exercises makes it accessible to people of all fitness levels. By incorporating these practices into our daily lives, we can counteract the negative effects of our sedentary modern lifestyles and rediscover our bodies' innate capabilities.

Key takeaways from "Built to Move" include:

1. Prioritize floor sitting to improve flexibility and core strength
2. Practice proper breathing techniques for better oxygen utilization and stress reduction
3. Work on hip mobility to enhance overall movement quality and reduce pain
4. Increase daily step count for numerous health benefits
5. Focus on nutrient-dense foods and adequate protein intake to fuel your body
6. Prioritize both sleep quantity and quality for optimal health and recovery

Remember, the goal is not perfection but rather consistent progress towards better movement and overall health. By implementing these practices gradually and consistently, you can transform your body and life, moving with greater ease, comfort, and vitality.

As you embark on this journey towards better movement and health, keep in mind that small, sustainable changes can lead to significant improvements over time. Listen to your body, be patient with your progress, and celebrate the positive changes you experience along the way.

"Built to Move" serves as a valuable guide and reminder that our bodies are designed for movement. By reclaiming our natural abilities and making mindful choices in our daily lives, we can unlock our full potential for health, vitality, and well-being. So, take that first step – whether it's sitting on the floor, taking a walk, or focusing on your breath – and begin your journey towards a more mobile, pain-free, and energetic life.