Built to Move Summary

Your body is built to move, not to sit still. So why not give it the care it deserves to feel better, move better, and live better?

1. Movement is Life: Rediscovering Natural Mobility

Modern life has made us sedentary, and our bodies are paying the price. Sitting for hours at desks, staring at screens, and avoiding natural movement patterns have left many of us stiff, sore, and in pain. But the good news is that improving how we move doesn’t require complicated workouts or expensive equipment. It starts with simple, natural movements.

The Sit-and-Rise Test is a great way to assess your mobility. By sitting on the floor and standing back up without using your hands, you can measure how well your body moves. A score of 10 means excellent mobility, while anything below 6 suggests room for improvement. This test highlights how far many of us have strayed from the natural movements our bodies were designed for.

To improve, start sitting on the floor for 30 minutes a day. This simple habit can loosen tight hips, strengthen your core, and reduce back pain. Over time, you’ll notice it becomes easier to get up and down, and your overall mobility will improve.

Examples

• Sitting on chairs for hours can lead to tight hips and hamstrings.
• Children naturally sit on the floor, but adults lose this ability over time.
• Practicing floor sitting daily can improve your Sit-and-Rise Test score.

2. Breathe Better, Move Better

Breathing is something we do without thinking, but how we breathe has a big impact on our health and movement. Poor posture and stress often lead to shallow, mouth breathing, which can limit oxygen intake and energy levels. Learning to breathe deeply and through your nose can transform how your body feels and functions.

The Breath-Hold Test, or BOLT Test, measures your CO2 tolerance and how efficiently your body uses oxygen. Holding your breath after a normal exhale for 30-40 seconds is ideal. If you struggle to reach 10 seconds, it’s time to focus on improving your breathing habits.

Start by practicing slow, deep nose breathing for a few minutes each day. This not only improves oxygen flow but also activates your parasympathetic nervous system, helping you relax. Over time, better breathing will enhance your endurance, energy, and overall well-being.

Examples

• Mouth breathing is linked to issues like snoring and sleep apnea.
• Nose breathing improves lung capacity and endurance.
• Deep breathing exercises can double as a calming meditation practice.

3. Unlock Your Hips, Unlock Your Life

Sitting for long periods keeps your hips in a flexed position, limiting their ability to extend fully. This lack of hip extension can lead to poor posture, back pain, and reduced mobility. Restoring hip flexibility is key to moving well and avoiding discomfort.

The Couch Test is a simple way to assess your hip mobility. By kneeling with one leg against a wall and gradually raising your torso, you can see how well your hips extend. If this position feels tight or uncomfortable, it’s a sign your hips need attention.

The Couch Stretch is both a test and a remedy. Holding this stretch for 3-5 minutes daily can open up your hips, improve posture, and reduce pain. Over time, you’ll find it easier to walk, run, and perform other natural movements.

Examples

• Sitting keeps your hips in a constant state of flexion.
• Limited hip extension can cause back and knee pain.
• The Couch Stretch helps restore natural hip mobility.

4. Walk Your Way to Better Health

Walking is one of the simplest and most effective ways to stay healthy. It strengthens your joints, improves circulation, and boosts your mood. Yet many of us don’t walk nearly enough, spending most of our days sitting instead.

Tracking your steps is an easy way to see how much you’re moving. Aim for 8,000 to 10,000 steps a day, which is associated with lower risks of obesity, heart disease, and depression. Even small changes, like walking while on the phone or taking the stairs, can add up.

Walking barefoot or in flat shoes can also improve your foot mechanics. This helps you move more efficiently and reduces the risk of injury. Make walking a daily habit, and you’ll feel the benefits in your body and mind.

Examples

• Walking 8,000 steps burns twice as many calories as running three times a week.
• Hunter-gatherers walked 12,000-17,000 steps daily.
• Flat shoes or barefoot walking improves foot alignment and strength.

5. Food as Fuel: Eat for Movement

What you eat directly affects how your body moves and feels. A diet rich in protein and micronutrients supports muscle growth, joint health, and overall energy levels. Instead of focusing on restrictive diets, think of food as fuel for your body.

The 800-Gram Count encourages you to eat 800 grams of fruits and vegetables daily. These provide essential vitamins and minerals that promote cell growth and repair. Pair this with adequate protein intake—0.7 to 1 gram per pound of body weight—to support muscle function and recovery.

Planning ahead is key to eating well. Keep healthy snacks like veggies and nuts on hand, and include a fist-sized portion of protein with every meal. This balanced approach will help you feel stronger and more energized.

Examples

• Micronutrients from fruits and vegetables support immune function and muscle contraction.
• Protein helps build and maintain muscles and tissues.
• Packing healthy snacks prevents unhealthy food choices during busy days.

6. Sleep: The Ultimate Recovery Tool

Sleep is essential for your body to recover and function well. Yet many people don’t get enough, leading to fatigue, poor performance, and a higher risk of illness. Prioritizing sleep can improve your energy, mood, and overall health.

Track how many hours you’re actually sleeping each night. Most adults need 7-9 hours, but many fall short. If you’re consistently tired, it’s a sign your sleep quality or quantity needs improvement.

Good sleep hygiene can make a big difference. Go to bed and wake up at the same time every day, avoid caffeine late in the day, and create a cool, dark, and quiet sleep environment. These habits will help you wake up feeling refreshed and ready to move.

Examples

• Less than 6 hours of sleep increases the risk of colds and other illnesses.
• Well-rested people have lower injury rates and better reaction times.
• Consistent sleep schedules improve sleep quality and energy levels.

7. Break the Sitting Cycle

Sitting for long periods is one of the worst things you can do for your body. It weakens your muscles, stiffens your joints, and increases the risk of chronic diseases. Breaking up sitting time with movement is essential for staying healthy.

Set a timer to remind yourself to stand up and move every 30 minutes. Even a quick stretch or short walk can counteract the negative effects of sitting. Over time, these small breaks will add up to big improvements in how your body feels.

Incorporate standing or walking into your daily routine. Take phone calls on your feet, use a standing desk, or walk to a coworker’s desk instead of emailing. These habits will keep your body active and reduce the strain of prolonged sitting.

Examples

• Sitting more than 6 hours a day increases the risk of early death by up to 37%.
• Standing or walking every 30 minutes reduces stiffness and improves circulation.
• Using a standing desk encourages more movement throughout the day.

8. Build a Daily Movement Routine

Consistency is key to improving how your body moves and feels. Small, daily habits can have a big impact over time. The goal is to make movement a natural part of your day, rather than something you have to think about.

Start with simple practices like floor sitting, walking, and stretching. These don’t require much time or effort but can significantly improve your mobility and energy levels. As these habits become second nature, you can add more activities to your routine.

The key is to focus on progress, not perfection. Celebrate small wins, like walking an extra 1,000 steps or holding a stretch for a few seconds longer. These small changes will keep you motivated and moving forward.

Examples

• Practicing the Couch Stretch daily improves hip mobility over time.
• Adding 1,000 steps a day can lead to better health and energy levels.
• Small, consistent habits are more sustainable than drastic changes.

9. Listen to Your Body

Your body is constantly giving you feedback. Pain, stiffness, and fatigue are signs that something needs attention. Learning to listen to your body and respond appropriately is one of the best ways to stay healthy and active.

If an exercise or movement feels uncomfortable, modify it or try something else. The goal is to challenge your body without causing pain. Over time, you’ll learn what works best for you and how to keep your body feeling its best.

Pay attention to how your body feels after eating, sleeping, or moving. These clues can help you identify what’s working and what needs adjustment. By tuning in to your body’s signals, you can create a personalized approach to health and movement.

Examples

• Pain during a stretch may indicate tightness or poor mobility.
• Feeling tired after 8 hours of sleep could signal poor sleep quality.
• Adjusting your diet based on how your body feels can improve energy levels.

Takeaways

1. Practice sitting on the floor for 30 minutes daily to improve mobility and reduce pain.
2. Track your steps and aim for 8,000-10,000 steps a day to stay active and healthy.
3. Prioritize sleep by creating a consistent schedule and improving your sleep environment.