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Built to Move: The 10 essential habits that will help you live a longer, healthier life
THE INSTANT NEW YORK TIMES BESTSELLER
"The definitive guide for building an all-round healthy and high-performing body and mind." Andrew Huberman, professor of neuroscience, Stanford University, and host of the Huberman Lab podcast
"There is no body this book will not revolutionise."
Melissa Urban, cofounder of Whole30
"My dream come true - a way to get ahead of injuries before they happen."
Christopher McDougall, bestselling author of Born to Run
The sit-and-rise test that can predict your likely lifespan
The one-leg balance that indicates your risk of being seriously injured in a fall
The floor-sit and squat moves that could reduce your chance of arthritic hip pain by up to 90%
Your body is built to move and if you're not giving it what it needs you're not counteracting the effects of the technology-dependence and sedentary living that come with our modern way of life.
After decades spent working with pro-athletes and Olympians, mobility pioneers Kelly and Juliet Starrett began thinking about the physical wellbeing of the rest of us. What makes a durable human? How do we continue to feel great and function well as we age?
The answers lie in a simple formula for basic mobility 10 tests + 10 physical practices = 10 ways to make your body work better.
Organised around ten assessments and ten physical practices that anyone can do, Built to Move is designed to improve the way your body feels - less stiffness! fewer aches and pains! - and boost the overall quality of your life, no matter how you spend your time.
This book is your game plan for the long game.
"The definitive guide for building an all-round healthy and high-performing body and mind." Andrew Huberman, professor of neuroscience, Stanford University, and host of the Huberman Lab podcast
"There is no body this book will not revolutionise."
Melissa Urban, cofounder of Whole30
"My dream come true - a way to get ahead of injuries before they happen."
Christopher McDougall, bestselling author of Born to Run
The sit-and-rise test that can predict your likely lifespan
The one-leg balance that indicates your risk of being seriously injured in a fall
The floor-sit and squat moves that could reduce your chance of arthritic hip pain by up to 90%
Your body is built to move and if you're not giving it what it needs you're not counteracting the effects of the technology-dependence and sedentary living that come with our modern way of life.
After decades spent working with pro-athletes and Olympians, mobility pioneers Kelly and Juliet Starrett began thinking about the physical wellbeing of the rest of us. What makes a durable human? How do we continue to feel great and function well as we age?
The answers lie in a simple formula for basic mobility 10 tests + 10 physical practices = 10 ways to make your body work better.
Organised around ten assessments and ten physical practices that anyone can do, Built to Move is designed to improve the way your body feels - less stiffness! fewer aches and pains! - and boost the overall quality of your life, no matter how you spend your time.
This book is your game plan for the long game.
299 pages, Kindle Edition
First published April 11, 2023
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Displaying 1 - 30 of 405 reviews
April 18, 2023
Like many of you, I've been working hard to improve my physical health and wellbeing for years, and this book has come at just the right time. In Built To Move, authors Kelly Starrett and Juliet Starrett introduce the 'The 10 Essential Habits to Help you Move Freely and Live Fully'. Their joint focus centres around mobilisations in favour of stretching or exercising and the appeal of Built To Move is that it caters to all types of physical activity and capability levels.
There's something here for every single reader, from elite athletes to sedentary workers, the injured and the disabled, the elderly and the young.
"And, contrary to what you might expect, achieving good mobility doesn't call for exercise. No cardio. No strength training. Instead, it's a series of simple activities that enhance your capacity for free and easy movement, and in doing so also improve all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion. You use your body's infrastructure, so you don't lose your body's infrastructure. Mobility also primes the body for exercise, if that's what you want to do. But more important, it primes the body for life." Page 6
I'm fortunate enough to see a Personal Trainer and Exercise Physiologist and enjoyed chatting about this book with each of them. The authors were already known to one, and much of what they've each taught me over the years is in this book. It was terrific to cement their teachings by reading Built To Move, and some key points to remember included the importance of using the big toe to walk and the huge benefits of sitting on the floor, squatting and extending the hips.
My health program consists of many exercises across these categories which has enabled me to improve strength and flexibility and subsequently reduce pain and stiffness in my back, shins, calves, achilles and plantar fascia. This requires constant focus and discipline and the merest deviation can often result in pain and stiffness, which serves as a reminder for next time.
It was interesting to learn more about wearing thongs and specifically why wearing thongs for too long or walking too far in slippers exacerbates my plantar fasciitis.
"But if you're walking any distance in them, you will feel the consequences. Flip-flops don't allow the big toe to flex, which allows the foot to push off the ground. So the body compensates, hyperstiffening the plantar fascia (tissue connecting the heel bone to the toes) and ankle, which can cause pain down the line. Slides present the same problem. Make sure the shoes you're walking in have a back." Page 122
Sometimes an explanation like that helps remind us to alter our behaviour accordingly, while others can provide a whole new angle, like this tidbit about the importance of your glutes:
"Research shows that glute weakness is associated with knee injuries, chronic lower back pain, shin pain, falls among the elderly, and more. Glute strength, on the other hand, has been shown to remedy many of these same situations." Page 86
Who knew a few butt clenches could help relieve or alleviate all of that? C'mon, do a couple with me right now.
I wasn't expecting to read anything controversial here, but this husband and wife team don't believe in icing. They point out the fact that Dr. Gabe Mirkin (the sports medicine physician who came up with RICE - rest, ice, compression, elevation) no longer endorses icing, which was complete news to me.
"Here was the upshot: Don't ice sore or injured muscles. Ever." Page 191
According to the authors, icing interrupts the body's natural reaction, possibly even delaying the healing process and they also question the use of anti-inflammatories. Their points are convincing, but given how hardwired we are to ice a sprained ankle, it's hard to accept.
I learned plenty of new and unexpected things about the body too, including this shocker:
"...but consider that jumping not only keeps your balance systems in shape, it also gets the organs in your viscera cavity moving around, which is beneficial for the health of pretty much all the crucial systems keeping you alive." Page 221
Hang on, what? My viscera needs to 'move' for good health? I knew jumping was good for the heart rate, circulation, cardio fitness, bone strength, balance and more, but I didn't know it was also good for my internal organs. For those that can't jump, I learned that bouncing without lifting your feet off the ground still achieves great benefits for the body, so there's something for everyone.
I've read many books on sleep, so it was good to be reminded of the impact our sleep habits have on our health and the relationship it has with pain.
"How much pain you feel from any musculoskeletal issues you're dealing with can also be influenced by your sleep habits. With sleep deprivation, two things can happen. One is that the part of the brain that telegraphs pain to your consciousness becomes more sensitive. At the same time, the areas that dull the perception of pain - kind of like your body's own inner aspirin - become less active. ...Sleep is the first line of defense against pain." Page 252
I know this first hand, and it's a key tool in my own management of a chronic pain condition.
Reading Built To Move - The 10 Essential Habits to Help you Move Freely and Live Fully by Kelly Starrett & Juliet Starrett inspired me to move in the same way that watching Old People's Home for 4 Year Olds on the ABC did; which can only be a good thing.
It also incorporates key lessons and teachings from my physio, personal trainer and exercise physiologist and I'm sure they would like more of their patients to improve their own self knowledge and awareness through reading books like this one.
I found this highly valuable and recommend it to all readers.
* Copy courtesy of Hachette Australia *
There's something here for every single reader, from elite athletes to sedentary workers, the injured and the disabled, the elderly and the young.
"And, contrary to what you might expect, achieving good mobility doesn't call for exercise. No cardio. No strength training. Instead, it's a series of simple activities that enhance your capacity for free and easy movement, and in doing so also improve all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion. You use your body's infrastructure, so you don't lose your body's infrastructure. Mobility also primes the body for exercise, if that's what you want to do. But more important, it primes the body for life." Page 6
I'm fortunate enough to see a Personal Trainer and Exercise Physiologist and enjoyed chatting about this book with each of them. The authors were already known to one, and much of what they've each taught me over the years is in this book. It was terrific to cement their teachings by reading Built To Move, and some key points to remember included the importance of using the big toe to walk and the huge benefits of sitting on the floor, squatting and extending the hips.
My health program consists of many exercises across these categories which has enabled me to improve strength and flexibility and subsequently reduce pain and stiffness in my back, shins, calves, achilles and plantar fascia. This requires constant focus and discipline and the merest deviation can often result in pain and stiffness, which serves as a reminder for next time.
It was interesting to learn more about wearing thongs and specifically why wearing thongs for too long or walking too far in slippers exacerbates my plantar fasciitis.
"But if you're walking any distance in them, you will feel the consequences. Flip-flops don't allow the big toe to flex, which allows the foot to push off the ground. So the body compensates, hyperstiffening the plantar fascia (tissue connecting the heel bone to the toes) and ankle, which can cause pain down the line. Slides present the same problem. Make sure the shoes you're walking in have a back." Page 122
Sometimes an explanation like that helps remind us to alter our behaviour accordingly, while others can provide a whole new angle, like this tidbit about the importance of your glutes:
"Research shows that glute weakness is associated with knee injuries, chronic lower back pain, shin pain, falls among the elderly, and more. Glute strength, on the other hand, has been shown to remedy many of these same situations." Page 86
Who knew a few butt clenches could help relieve or alleviate all of that? C'mon, do a couple with me right now.
I wasn't expecting to read anything controversial here, but this husband and wife team don't believe in icing. They point out the fact that Dr. Gabe Mirkin (the sports medicine physician who came up with RICE - rest, ice, compression, elevation) no longer endorses icing, which was complete news to me.
"Here was the upshot: Don't ice sore or injured muscles. Ever." Page 191
According to the authors, icing interrupts the body's natural reaction, possibly even delaying the healing process and they also question the use of anti-inflammatories. Their points are convincing, but given how hardwired we are to ice a sprained ankle, it's hard to accept.
I learned plenty of new and unexpected things about the body too, including this shocker:
"...but consider that jumping not only keeps your balance systems in shape, it also gets the organs in your viscera cavity moving around, which is beneficial for the health of pretty much all the crucial systems keeping you alive." Page 221
Hang on, what? My viscera needs to 'move' for good health? I knew jumping was good for the heart rate, circulation, cardio fitness, bone strength, balance and more, but I didn't know it was also good for my internal organs. For those that can't jump, I learned that bouncing without lifting your feet off the ground still achieves great benefits for the body, so there's something for everyone.
I've read many books on sleep, so it was good to be reminded of the impact our sleep habits have on our health and the relationship it has with pain.
"How much pain you feel from any musculoskeletal issues you're dealing with can also be influenced by your sleep habits. With sleep deprivation, two things can happen. One is that the part of the brain that telegraphs pain to your consciousness becomes more sensitive. At the same time, the areas that dull the perception of pain - kind of like your body's own inner aspirin - become less active. ...Sleep is the first line of defense against pain." Page 252
I know this first hand, and it's a key tool in my own management of a chronic pain condition.
Reading Built To Move - The 10 Essential Habits to Help you Move Freely and Live Fully by Kelly Starrett & Juliet Starrett inspired me to move in the same way that watching Old People's Home for 4 Year Olds on the ABC did; which can only be a good thing.
It also incorporates key lessons and teachings from my physio, personal trainer and exercise physiologist and I'm sure they would like more of their patients to improve their own self knowledge and awareness through reading books like this one.
I found this highly valuable and recommend it to all readers.
* Copy courtesy of Hachette Australia *
April 12, 2023
This is a game changer for me.
I fell walking my dogs last year (puppy tripped me) and it’s taking me longer to heal than normal. I’ve been dealing with some kid of ache or chronic pain for the majority of the last 1.5 decades. Menopause is on the horizon. I’m getting nostalgic about the 90s and y2k. I’m not getting any younger and I worry that I won’t be the durable adult I want to be.
And on top of that I can’t figure out how to plan a day that consistently includes movement in all the ways I know I need (mobility, strength, walking, cardio, yoga, stretching) while also running a private practice and parenting. It’s a lot and the overwhelm puts me in freeze more often than I’d like, resulting in me feeling tired and doing nothing.
But this book gives tiny things that work into what you already do. Yes, normal exercise should and will be a part of my life, but this takes a lot of what I think I should do and sprinkles it throughout the day in a much more simple and attainable way. Sign me up!
It even provides a way of eating that doesn’t prescribe to diet culture and is based on what to ADD to your diet. I can do that.
My complaints are fairly minimal (um babies can’t get adequate vitamin D from breastfeeding or the sun). However, if you don’t like talk of weight of any kind (they do touch on it and while I prefer the health at any size approach, I didn’t find it to be overbearing), it might be an issue for you.
Starting my 21 Day Challenge today.
4.5 stars
I fell walking my dogs last year (puppy tripped me) and it’s taking me longer to heal than normal. I’ve been dealing with some kid of ache or chronic pain for the majority of the last 1.5 decades. Menopause is on the horizon. I’m getting nostalgic about the 90s and y2k. I’m not getting any younger and I worry that I won’t be the durable adult I want to be.
And on top of that I can’t figure out how to plan a day that consistently includes movement in all the ways I know I need (mobility, strength, walking, cardio, yoga, stretching) while also running a private practice and parenting. It’s a lot and the overwhelm puts me in freeze more often than I’d like, resulting in me feeling tired and doing nothing.
But this book gives tiny things that work into what you already do. Yes, normal exercise should and will be a part of my life, but this takes a lot of what I think I should do and sprinkles it throughout the day in a much more simple and attainable way. Sign me up!
It even provides a way of eating that doesn’t prescribe to diet culture and is based on what to ADD to your diet. I can do that.
My complaints are fairly minimal (um babies can’t get adequate vitamin D from breastfeeding or the sun). However, if you don’t like talk of weight of any kind (they do touch on it and while I prefer the health at any size approach, I didn’t find it to be overbearing), it might be an issue for you.
Starting my 21 Day Challenge today.
4.5 stars
August 18, 2023
‘Built to Move’ is an absolute must-read if you want to maintain joint flexibility and a healthy body into middle and old age. The Starretts cover everything from good nutrition and sleep habits to encouraging and workable solutions to keep you active and moving throughout the day, every day.
Best of all, it doesn’t matter where you start, as long as you begin and build these ten habits into your daily routine. Absolutely essential reading.
Best of all, it doesn’t matter where you start, as long as you begin and build these ten habits into your daily routine. Absolutely essential reading.
August 20, 2023
This is one of those books where I wish I had an alternative to recommend, because the topic is important but the book itself is not great.
My first problem is that some of their sources are not reputable, and some of the reputable ones do not say what the Starretts' claim they say. For an example, they repeatedly quote a study that showed people who sat for less than 3 hours a day were less likely to die than people who sat for more than 6 hours a day, and use that to set a target for everyone to sit less than 6 hours a day. I looked up that study. It was specifically about leisure time, not a full day, and explicitly excluded time spent at one's job. While it supports that less sitting is good, it is absolutely not valid for setting a target for a 24 hour period.
My second problem is that often people who are in the fitness profession are out of touch with the demands of everyone else's life, and this is no exception. The perfect example is their "24 hour duty cycle", an example schedule to prove that you can fit everything they ask into a day. It actually proves that most people can't. Their schedule assumes:
- Someone else is getting your kids ready for school while you do a 1-hour morning workout.
- You can walk a mile and a half, do some mobilizations, and see your kids off to school in 30 minutes. (Average adult walking speed is about 20 minutes per mile.)
- Your work schedule is 9 to 5 with a one hour lunch break. (Who has that schedule these days, and are they hiring in my field?)
- You can commute home and also walk a mile and a half in 30 minutes. (Average American commute time is a little over 25 minutes each way by car.)
- You have little to no housework.
My suggestion is to go into this book realizing that you're not going to do everything. You can't. Pick out the things that make the most sense to you, and leave the rest.
It also would have been nice to have links to videos showing their mobilizations, preferably without having to register for ads and spam. I am really not clear what they're describing for some of the exercises. The QR code for "a library of free follow-along content and resources" is mostly ads for the book and their equipment. I presume registering for their 21-day challenge on the page gets you to some instructional videos, but I don't want to hand over my information for that.
My first problem is that some of their sources are not reputable, and some of the reputable ones do not say what the Starretts' claim they say. For an example, they repeatedly quote a study that showed people who sat for less than 3 hours a day were less likely to die than people who sat for more than 6 hours a day, and use that to set a target for everyone to sit less than 6 hours a day. I looked up that study. It was specifically about leisure time, not a full day, and explicitly excluded time spent at one's job. While it supports that less sitting is good, it is absolutely not valid for setting a target for a 24 hour period.
My second problem is that often people who are in the fitness profession are out of touch with the demands of everyone else's life, and this is no exception. The perfect example is their "24 hour duty cycle", an example schedule to prove that you can fit everything they ask into a day. It actually proves that most people can't. Their schedule assumes:
- Someone else is getting your kids ready for school while you do a 1-hour morning workout.
- You can walk a mile and a half, do some mobilizations, and see your kids off to school in 30 minutes. (Average adult walking speed is about 20 minutes per mile.)
- Your work schedule is 9 to 5 with a one hour lunch break. (Who has that schedule these days, and are they hiring in my field?)
- You can commute home and also walk a mile and a half in 30 minutes. (Average American commute time is a little over 25 minutes each way by car.)
- You have little to no housework.
My suggestion is to go into this book realizing that you're not going to do everything. You can't. Pick out the things that make the most sense to you, and leave the rest.
It also would have been nice to have links to videos showing their mobilizations, preferably without having to register for ads and spam. I am really not clear what they're describing for some of the exercises. The QR code for "a library of free follow-along content and resources" is mostly ads for the book and their equipment. I presume registering for their 21-day challenge on the page gets you to some instructional videos, but I don't want to hand over my information for that.
May 28, 2023
Felt like Supple Leopard for the masses. Great if you’re looking for a primer on exercise, nutrition, sleep, mobility etc…, but I wouldn’t recommend if you’re already somewhat familiar with the basics.
Main takeaways:
- sitting is terrible for you (posture, circulation, metabolism, etc). Sit for less than 6 hours a day if you can
- incorporate regular balancing activities (like standing on one leg while you brush your teeth), especially if you aren’t doing a lot of balancing otherwise (playing sports). Balance is critical as you age and risk of falling increases.
Main takeaways:
- sitting is terrible for you (posture, circulation, metabolism, etc). Sit for less than 6 hours a day if you can
- incorporate regular balancing activities (like standing on one leg while you brush your teeth), especially if you aren’t doing a lot of balancing otherwise (playing sports). Balance is critical as you age and risk of falling increases.
June 29, 2023
Ooh! Lost another detailed review on here due to GR blinking out on me.
So I won’t rewrite it. I’ll just say that if you are pushing 50 or are older, this book is a must read to keep you active for all your years beyond.
It is going on my top reads of 2023.
So I won’t rewrite it. I’ll just say that if you are pushing 50 or are older, this book is a must read to keep you active for all your years beyond.
It is going on my top reads of 2023.
January 3, 2023
I love anything and everything that Kelly Starrett and his wife put out into this world, and this is no exception. I admire how Kelly and his wife are trying to help individuals become better humans, and their niche is helping people learn about their bodies and how they can improve upon them by way of stretching, It seems simple - and it is - but a lot of people are not well versed in the topic and are just looking to better themselves in an uncomplicated and relatively easy way by using stretching as a tool to feel better. This book fits the bill. What I liked about this book is that there are guided photos showing you exactly how to do each exercise mentioned. I like these pictures because it helps me to understand whether or not I am doing them correctly and what they should ultimately look like. What eqiupment is needed for this program is also listed, and it's affordable and easy to find and use. The program is incredibly easy to follow, not complicated or overwhelming like others can be. Each exercise comes with a "test" to measure how well you can do it and if you need improvement. There is also advice included on what someone can do to prevent or treat injury, which I think is super helpful for many. Lastly, something I greatly appreciated that Kelly included was advice on breathing and diet - two very important things when it comes to health. I highly recommend checking this book out, particularly if you just want to have better mobility and flexibility to feel better.
Thank you to NetGalley and the publisher Knopf for an eARC of this book.
Thank you to NetGalley and the publisher Knopf for an eARC of this book.
December 25, 2023
In Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, Kelly and Juliet Starrett break down 10 essentials of healthy, balanced lifestyle, touching upon such topics as exercise, nutrition, sleep, and mobility. Each essential comes with an uncomplicated explanation, a test, and a roadmap on how to improve it.
Although Built to Move might be a great primer for those who are less familiar with the topics around healthy lifestyle, I personally found it too generic. Since I live and breathe health and fitness at the moment, I didn't learn anything new. I've heard or read more in depth information on almost all essentials. In addition, I was a subscriber to The Ready State for a few years, so I have heard Kelly's take on these subjects before and learned all the mobilizations.
Although I appreciated the simplicity of Built to Move, some of the arguments lacked scientific evidence, and therefore, didn't seem that credible. I literally rolled my eyes when the authors swore that Conor McGregor lost a round against Floyd Mayweather because he took a breath through his mouth.
All in all, Built to Move is not a bad book at all, and for some people it might even be life-changing. However, it wasn't for me, and I was quite bored listening to it.
Although Built to Move might be a great primer for those who are less familiar with the topics around healthy lifestyle, I personally found it too generic. Since I live and breathe health and fitness at the moment, I didn't learn anything new. I've heard or read more in depth information on almost all essentials. In addition, I was a subscriber to The Ready State for a few years, so I have heard Kelly's take on these subjects before and learned all the mobilizations.
Although I appreciated the simplicity of Built to Move, some of the arguments lacked scientific evidence, and therefore, didn't seem that credible. I literally rolled my eyes when the authors swore that Conor McGregor lost a round against Floyd Mayweather because he took a breath through his mouth.
All in all, Built to Move is not a bad book at all, and for some people it might even be life-changing. However, it wasn't for me, and I was quite bored listening to it.
May 5, 2023
I had high hopes for this book, but there were only a few tidbits that I picked up. I liked the chapter on sleep, and I found that I can get up off the floor without using my hands by giving it a little practice. However, the authors seem to be stuck in their work with pro athletes, Olympians and Navy SEALs. They don't relate well to the older population, with no mention of avoiding back rounding or what activities you can do if you have bad knees. The guidelines for how long one should be able to stand on one foot with eyes closed use the guidelines similar to under 40, according to BBC's Science Focus magazine.
Oh, well.
Oh, well.
August 23, 2023
Excellent book on improving and/or maintaining 'functional fitness' - fitness that allows you to live your life and move the way you were intended to. The book gives you 10 tests to see where you are and then gives you moves or actions that you can build on to improve the way you move. The authors state that "What this book does is prepare you to play the long game." Hey, I'm in my 60s and anything that allows me to age more or less gracefully is appreciated. There's also a website (thereadystate.com) that can assist with the tests / moves. I am currently training for a half marathon after a meniscus repair 8 weeks ago and hope that between this book and my training plan I can achieve a PB. At the very least, I hope to maintain my current health. Thanks for a good starting point for lifetime health.
Quotes to remember:
...what makes an elite athlete excel also makes a nonathelete a more agile, vital, and pain-free human being.
Aggregation of Marginal Gains: compounded improvements can result in significant gains.
Do what you can, but don't do nothing.
Quotes to remember:
...what makes an elite athlete excel also makes a nonathelete a more agile, vital, and pain-free human being.
Aggregation of Marginal Gains: compounded improvements can result in significant gains.
Do what you can, but don't do nothing.
September 19, 2023
Going into this book, I really liked the title (I agree we are built to move, and one of the best ways to relate to healthy diet, exercise, etc. is to view them through the lens of just how innate they are to humans), and I really disliked the subtitle (because comprehensive lists about complex topics are off-putting to me).
All things considered, this was a good read. Of the 10 chapters, about 6-7 of them were on topics that I have read extensively on and practiced for years, and I found that their short and simple advice was generally true to the research and my experience. Consequently, I got a lot out of the 3-4 chapters that hit me with some new information (particularly in regards to breathing, walking, and shoulder mobility), because I trusted the authors.
Not super entertaining. Not academic level research of writing. But highly practical and approachable for those looking to make their body work well.
All things considered, this was a good read. Of the 10 chapters, about 6-7 of them were on topics that I have read extensively on and practiced for years, and I found that their short and simple advice was generally true to the research and my experience. Consequently, I got a lot out of the 3-4 chapters that hit me with some new information (particularly in regards to breathing, walking, and shoulder mobility), because I trusted the authors.
Not super entertaining. Not academic level research of writing. But highly practical and approachable for those looking to make their body work well.
May 22, 2023
I listened to Built to Move, and I loved how Kelly and and Juliet simplified their techniques and made movement throughout the day less intimidating. I thought I was forever bound to my chair in my work-from-home lifestyle, but they taught me otherwise! They showed me why each mobilization is important without preaching, which is difficult to master in nonfiction. I’m ready to move!
My only complaint from the audiobook is the audible BREATHING Kelly does between sentences. It was really distracting, unfortunately, but doesn’t lessen my rating.
My only complaint from the audiobook is the audible BREATHING Kelly does between sentences. It was really distracting, unfortunately, but doesn’t lessen my rating.
August 23, 2023
Wow, this book was great. A fitness book but for everyone. It gave concrete ways to assess different areas of functional fitness and health, the reasoning behind their importance, and simple steps to improve. I’ve already implemented some and my hips are so happy! Highly recommend for anyone wanting to be able to move well into the retirement years 😉
May 17, 2024
Now the work starts… I’m convinced I need the practices in this book. I’ll report back in three months after I see how it works.
April 19, 2023
Maybe it’s because I just turned 50 and I’m a little more than a year removed from my only major athletic injury. I’m keenly aware of the importance of the subject. From my perspective, this is as critical as any book I’ve read in the last year. Incredibly practical and helpful.
August 28, 2023
Some useful exercises. But I was disappointed that the authors don't hold space for disability. Everyone deserves mobility work.
October 12, 2023
5 Stars- So many great tips about how to stay healthy and maintain mobility as we age, with a big notion that our bodies are meant to move.
July 3, 2023
Chapters start off with a test to measure a specific part of your body so that you can see how you're doing. Then the authors proceed to educate you on how to improve your result, and help you understand the key factors in your life that might be influencing it. These are the building blocks to building a solid foundation for your body and health. Almost too basic for those inclined to reading about health and so you might not find much new information here.
Summary: Some key habits that will help your body feel, move, and function better include: first practicing sitting and getting up off the floor. You want to avoid sitting on chairs for prolonged periods of time. Walking is a great way to get your daily dose of movement. And to counteract all the sitting, you’ll want to open up your hips with mobilizations such as the Couch Stretch.
Diamonds discovered:
- The ability to get down and up off the floor is a key indicator of health and longevity. Little kids sit on the ground all the time but as adults, we sit on chairs for many hours at a time. This is a problem. Chair-sitting can cause tight hips, tight hamstrings, and serious back and knee pain.
The remedy? Sit on the floor! Cross-legged, with your knees bent in a 90/90 position, with both or one leg stretched. Do what feels best for you, and switch it up often.
- Mouth breathing is associated with all kinds of health problems such as sleep apnea, snoring, and bloating. Nose breathing, on the other hand, is associated with better lung capacity and increased endurance. Finally, you’ll want to breathe slowly. This activates the parasympathetic nervous system the part of your body responsible for rest and relaxation.
- The Breath-Hold or BOLT Test: Do this when you’re feeling relaxed. Sit or stand. Inhale normally through your nose. Exhale normally, then pinch your nose. Now look at the clock and hold your breath until you feel the first serious urge to breathe.
What this test measures is your so-called CO2 tolerance level. The longer you’re able to hold your breath comfortably, the more CO2 you can tolerate. The more CO2 you can tolerate, the better your body uses oxygen. And the better your body uses oxygen, the more energy you have.
Here, an ideal result would be 30 to 40 seconds. 20 is alright. If your score is below 10, you need to make breathwork your priority.
- With something as unconscious breathing, simply becoming aware of how you’re breathing can already be a game changer. On top of this, integrating a short breathing routine in your mornings can work wonders. Sit or lie on the floor, and take expansive, slow nose breaths. You can even make a hum or a sound on the exhale. Do this for two minutes at a time, working up to three to five rounds. And this also doubles as meditation practice.
- Sitting so much isn’t just keeping us from moving around more – it’s also limiting our movement when we finally do get up off the chair. If you’re sitting, your torso and legs are forming a 90 degree angle. This means your hips are in flexion.
- Get on all fours with your toes touching the wall. Place one knee on the cushion at the wall-floor intersection, shin resting on the wall, and your toes pointed down. Your other knee remains on the ground, and your hands are still on the floor.
Next, see if you can raise the free knee and place the foot on the ground. Keep the other knee at the floor-wall intersection. Finally, raise your torso fully upright. If you can hit this position without much discomfort, congrats you have great hip extension! Hold the same positions, but for longer; work up to 3, even 5 minutes. Just remember to breathe deeply and squeeze your butt.
- A 2010 study from the American Cancer Society showed that people who sit more than six hours a day are 18 to 37 percent more likely to die earlier than those who sit less than three hours a day. Sitting too long means more than 30 minutes at a time. Researchers estimate that our hunter-gatherer ancestors got in between 12,000 and 17,000 steps a day. To improve your foot mechanics, you want to choose the flattest shoes possible. Or better yet: go barefoot whenever you can.
- Jumping not only keeps your balance systems in shape, it also gets the organs in your viscera cavity moving around, which is beneficial for the health of pretty much all the crucial systems keeping you alive.
- One 2015 study from the University of California showed that people were four times more likely to catch a cold when they slept less than six hours a night. Less sleep is linked to lower life expectancy, diabetes, obesity, depression, heart attack, and stroke. On the flipside, well-rested people perform better, react faster, and have lower rates of injury.
Summary: Some key habits that will help your body feel, move, and function better include: first practicing sitting and getting up off the floor. You want to avoid sitting on chairs for prolonged periods of time. Walking is a great way to get your daily dose of movement. And to counteract all the sitting, you’ll want to open up your hips with mobilizations such as the Couch Stretch.
Diamonds discovered:
- The ability to get down and up off the floor is a key indicator of health and longevity. Little kids sit on the ground all the time but as adults, we sit on chairs for many hours at a time. This is a problem. Chair-sitting can cause tight hips, tight hamstrings, and serious back and knee pain.
The remedy? Sit on the floor! Cross-legged, with your knees bent in a 90/90 position, with both or one leg stretched. Do what feels best for you, and switch it up often.
- Mouth breathing is associated with all kinds of health problems such as sleep apnea, snoring, and bloating. Nose breathing, on the other hand, is associated with better lung capacity and increased endurance. Finally, you’ll want to breathe slowly. This activates the parasympathetic nervous system the part of your body responsible for rest and relaxation.
- The Breath-Hold or BOLT Test: Do this when you’re feeling relaxed. Sit or stand. Inhale normally through your nose. Exhale normally, then pinch your nose. Now look at the clock and hold your breath until you feel the first serious urge to breathe.
What this test measures is your so-called CO2 tolerance level. The longer you’re able to hold your breath comfortably, the more CO2 you can tolerate. The more CO2 you can tolerate, the better your body uses oxygen. And the better your body uses oxygen, the more energy you have.
Here, an ideal result would be 30 to 40 seconds. 20 is alright. If your score is below 10, you need to make breathwork your priority.
- With something as unconscious breathing, simply becoming aware of how you’re breathing can already be a game changer. On top of this, integrating a short breathing routine in your mornings can work wonders. Sit or lie on the floor, and take expansive, slow nose breaths. You can even make a hum or a sound on the exhale. Do this for two minutes at a time, working up to three to five rounds. And this also doubles as meditation practice.
- Sitting so much isn’t just keeping us from moving around more – it’s also limiting our movement when we finally do get up off the chair. If you’re sitting, your torso and legs are forming a 90 degree angle. This means your hips are in flexion.
- Get on all fours with your toes touching the wall. Place one knee on the cushion at the wall-floor intersection, shin resting on the wall, and your toes pointed down. Your other knee remains on the ground, and your hands are still on the floor.
Next, see if you can raise the free knee and place the foot on the ground. Keep the other knee at the floor-wall intersection. Finally, raise your torso fully upright. If you can hit this position without much discomfort, congrats you have great hip extension! Hold the same positions, but for longer; work up to 3, even 5 minutes. Just remember to breathe deeply and squeeze your butt.
- A 2010 study from the American Cancer Society showed that people who sit more than six hours a day are 18 to 37 percent more likely to die earlier than those who sit less than three hours a day. Sitting too long means more than 30 minutes at a time. Researchers estimate that our hunter-gatherer ancestors got in between 12,000 and 17,000 steps a day. To improve your foot mechanics, you want to choose the flattest shoes possible. Or better yet: go barefoot whenever you can.
- Jumping not only keeps your balance systems in shape, it also gets the organs in your viscera cavity moving around, which is beneficial for the health of pretty much all the crucial systems keeping you alive.
- One 2015 study from the University of California showed that people were four times more likely to catch a cold when they slept less than six hours a night. Less sleep is linked to lower life expectancy, diabetes, obesity, depression, heart attack, and stroke. On the flipside, well-rested people perform better, react faster, and have lower rates of injury.
August 11, 2023
This book answers the question, “why is one old person so fit and active and this other old person can hardly get up from their easy chair?” Highly recommend if you want to be motivated to sit less, walk more, and just move your body more like the way it was designed! Instead of some strict health routine, the authors challenge you to change your daily habits little by little to boost your wellbeing and fight against our current habits of sitting indoors staring at technology.
I did not love the nutrition chapter. The authors joke about how they've been through "Diet Culture" and survived and come out the other end with a healthy mindset. However, a couple comments in the book make me think they aren't quite as out of the Diet Culture woods as they think. They shared what they thought was a funny story - Kelly stuffed his mouth full of meat before they left the house to go to a party, all so he could avoid the "cholesterol and fat bomb" of a cheese board. My general impression is that they are so obsessed with being healthy that they can't even enjoy snacks at a party. (To be fair, the tip of eating healthy at home to not be as tempted at a party is perfect if your focus is weight loss or a specific diet, but this book is not talking about weight loss at all just healthy habits, which apparently includes never eating cheese and crackers and being that one weird guy just standing at a party with a glass of water).
Their nutrition advice is seemingly good - 800 grams of fruits and veggies a day plus .7-1 gram of protein per pound of your body. Except once I actually start trying to follow this I realize this is soooooo much food, especially for a woman. I'm surprised there isn't any differentiation on the quantity of fruits and veggies based on body weight or gender because I can't physically eat that much food in a day, and I'm fairly active.
After reading this book I am making more of an effort to take walks and aim for 8K steps a day and I am sitting on the floor more and trying to stand more!
I did not love the nutrition chapter. The authors joke about how they've been through "Diet Culture" and survived and come out the other end with a healthy mindset. However, a couple comments in the book make me think they aren't quite as out of the Diet Culture woods as they think. They shared what they thought was a funny story - Kelly stuffed his mouth full of meat before they left the house to go to a party, all so he could avoid the "cholesterol and fat bomb" of a cheese board. My general impression is that they are so obsessed with being healthy that they can't even enjoy snacks at a party. (To be fair, the tip of eating healthy at home to not be as tempted at a party is perfect if your focus is weight loss or a specific diet, but this book is not talking about weight loss at all just healthy habits, which apparently includes never eating cheese and crackers and being that one weird guy just standing at a party with a glass of water).
Their nutrition advice is seemingly good - 800 grams of fruits and veggies a day plus .7-1 gram of protein per pound of your body. Except once I actually start trying to follow this I realize this is soooooo much food, especially for a woman. I'm surprised there isn't any differentiation on the quantity of fruits and veggies based on body weight or gender because I can't physically eat that much food in a day, and I'm fairly active.
After reading this book I am making more of an effort to take walks and aim for 8K steps a day and I am sitting on the floor more and trying to stand more!
April 4, 2023
As a PT, I follow Kelly's work and was excited he has a new book coming out! What's even better is this book is for everyone and anyone! Seriously, everyone should read this book! It breaks down 10 essentials of health and mobility. Then, clearly explains how to test where you are at and then how to improve in each area. It's fun to try the mobility challenges with friends and family! Kelly and Juliet acknowledge that everyone will be at a different starting point and account for that in their recommendations. Everything is outlined really well with great descriptions and pictures. And, the practices and exercises they encourage are easy to fit into your everyday life. I have already seen improvements in myself in just a few days and I will be buying a copy of this book to continue on my journey! Thanks to Netgalley and the publisher for the advanced copy of this book!
January 30, 2023
Thank you, NetGalley, for this review copy.
Kelly Starrett and Juliet Starret are all about helping people move better - for specific athletic endeavors, yes, but also to improve everyday life for non-athletes. In this book, the authors identify ten basic functions (such as breathing, getting up off the floor, and balancing) that are critical to a well-functioning body that's ready for whatever life throws one's way. For each function, the authors offer self-assessments and suggest ways to get better or to advance performance. At the end of the book, to make this even more accessible, the authors have a daily plan, a way to build a routine that incorporates their suggestions into busy, active lives. None of this is intimidating, complex, or difficult to follow. Building a resilient and robust body doesn't have to be complicated, but it does require knowing what to do -- and this is a terrific blueprint to follow.
Kelly Starrett and Juliet Starret are all about helping people move better - for specific athletic endeavors, yes, but also to improve everyday life for non-athletes. In this book, the authors identify ten basic functions (such as breathing, getting up off the floor, and balancing) that are critical to a well-functioning body that's ready for whatever life throws one's way. For each function, the authors offer self-assessments and suggest ways to get better or to advance performance. At the end of the book, to make this even more accessible, the authors have a daily plan, a way to build a routine that incorporates their suggestions into busy, active lives. None of this is intimidating, complex, or difficult to follow. Building a resilient and robust body doesn't have to be complicated, but it does require knowing what to do -- and this is a terrific blueprint to follow.
June 9, 2023
I really wanted to live this book, but find having to take their movement knowledge with a grain is salt as their nutrition info is not based on current research.
July 26, 2024
In the media, I think health gets boiled down too often to “eat right and exercise.” Which, yeah, for sure, eating “right” and exercising are health promoting behaviors. But health and health outcomes are so much more complex. This book doesn’t quite address that complexity, nor do I think it’s for every body (though not said explicitly, the audience is able-bodied folks). But I do really appreciate that the book focuses on how our bodies FEEL as we age, and ensuring we can continue doing the things we love late in life and generally have a better quality of life. I liked the focus on mobility vs nutrition or whatever. The format of the book is great, too - each “vital sign” has a corresponding test and then practical tips to improve. But mostly, I think this book is great in giving information but also acknowledging that there is no such thing as perfect, and even doing a few things can go a long way over time.
Knocking a few starts because some of the authors’ suggestions are just not realistic, and 9 different vital signs to test and measure and improve on is a whole lot, and that’s even for me, a weirdo who walks all the time and does mobility and rolling during work meetings. There were some pieces that were a bit diet-culture-y for my tastes, and some sections in the nutrition area (specifically around metabolic adpaptablity or whatever it was called) could be triggering for folks with active/histories of EDs. I also think some of the research they cite is potentially misleading. But wholly, I really like the message of the book and have been trying to implement some things myself. You can catch me hanging out on the floor or in a deep squat!
Knocking a few starts because some of the authors’ suggestions are just not realistic, and 9 different vital signs to test and measure and improve on is a whole lot, and that’s even for me, a weirdo who walks all the time and does mobility and rolling during work meetings. There were some pieces that were a bit diet-culture-y for my tastes, and some sections in the nutrition area (specifically around metabolic adpaptablity or whatever it was called) could be triggering for folks with active/histories of EDs. I also think some of the research they cite is potentially misleading. But wholly, I really like the message of the book and have been trying to implement some things myself. You can catch me hanging out on the floor or in a deep squat!
February 14, 2024
I got both this book and Becoming a Supple Leopard from the public library. I could not figure out how to read the Leopard book, which is an encyclopedic reference to the main exercises people do in the gym. By contrast, Built to Move is like a for-dummies book, really well laid out. The authors are early CrossFit people--he's a physical therapist, she's an attorney, they have a whole personal branding thing going here. But the book is good overall!
The ten vital signs are:
1. Getting up and down off the floor
2. Breathing, especially being able to breathe through the nose
3. Hip mobility/extension
4. Walking--hitting a minimum number of steps per day
5. Neck and shoulder mobility
6. Diet
7. Squatting
8. Balance
9. Moving around a lot during the day
10. Sleeping Well
All of these are things I was thinking about or trying to do. Each chapter has a test exercise or two to see how you are doing, and then some exercises or tips to do better.
Some of these ideas make intuitive sense and some are cockamamie and difficult. Obviously, I went straight to the chapter about diet rather than the one about sleeping well, even though I eat well already and sleep like crap. The diet advice makes sense to me, even though it's gimmicky: eat 800 grams of vegetables a day, and adjust your protein to be between .7 and 1 gram of protein per pound of body weight. (How much protein you need in this schema depends on what you do for exercise.) I mean, that sounds great, right? But there is also an "extra credit assessments" section where you drink of Frappucino as a glucose challenge test (!) and also attempt a 24 hour fast. Nu. I do a 24 hour fast once or twice a year, what's the big deal?
Meanwhile, I didn't have any way to evaluate the "don't ice" advice (about injury) or the strict sleep advice or whatever, because I only care about cooking so I only know about food. I've also had love affairs with various forms of exercise, but I don't have strong expertise or opinions about any of that stuff.
Anyway, I'm very interested in being able to squat, which I still cannot, and in being able to get up from the floor no-handed. Getting hit by a Buick while crossing the street in the crosswalk when I was in my early 30s definitely has affected my knees in my 50s.
I think the reason this book is so clear and easy to understand is that the Staretts worked with a co-writer, Daryn Eller. That they acknowledge that her editing was up to the level of co-writing is really good, though that is buried in the acknowledgements in the back of the book. I am considering whether to buy a copy of the book because I'm that interested in being able to "get up off the floor and boogie oogie oogie."
The ten vital signs are:
1. Getting up and down off the floor
2. Breathing, especially being able to breathe through the nose
3. Hip mobility/extension
4. Walking--hitting a minimum number of steps per day
5. Neck and shoulder mobility
6. Diet
7. Squatting
8. Balance
9. Moving around a lot during the day
10. Sleeping Well
All of these are things I was thinking about or trying to do. Each chapter has a test exercise or two to see how you are doing, and then some exercises or tips to do better.
Some of these ideas make intuitive sense and some are cockamamie and difficult. Obviously, I went straight to the chapter about diet rather than the one about sleeping well, even though I eat well already and sleep like crap. The diet advice makes sense to me, even though it's gimmicky: eat 800 grams of vegetables a day, and adjust your protein to be between .7 and 1 gram of protein per pound of body weight. (How much protein you need in this schema depends on what you do for exercise.) I mean, that sounds great, right? But there is also an "extra credit assessments" section where you drink of Frappucino as a glucose challenge test (!) and also attempt a 24 hour fast. Nu. I do a 24 hour fast once or twice a year, what's the big deal?
Meanwhile, I didn't have any way to evaluate the "don't ice" advice (about injury) or the strict sleep advice or whatever, because I only care about cooking so I only know about food. I've also had love affairs with various forms of exercise, but I don't have strong expertise or opinions about any of that stuff.
Anyway, I'm very interested in being able to squat, which I still cannot, and in being able to get up from the floor no-handed. Getting hit by a Buick while crossing the street in the crosswalk when I was in my early 30s definitely has affected my knees in my 50s.
I think the reason this book is so clear and easy to understand is that the Staretts worked with a co-writer, Daryn Eller. That they acknowledge that her editing was up to the level of co-writing is really good, though that is buried in the acknowledgements in the back of the book. I am considering whether to buy a copy of the book because I'm that interested in being able to "get up off the floor and boogie oogie oogie."
Read
February 1, 2024this was so good! this books talks about 10 ways you can make your life better both now and for your future self. it was so eye opening and made me rethink my daily habits and lifestyle. this book was also very educational about how our modern lifestyle affects our body and what we can do to reverse the damages done. i really enjoyed it and i like that the 10 things they mentioned can be easily implemented into my life. i can tell this is a book i will want to revisit in the future.
November 27, 2023
Really interesting and helpful. I like that they give the reasons and science behind why certain movements and activity are more important for overall health and long term mobility. I'm still working through doing all the tests, but the habits they recommend and way it's presented for overall health, not just for people trying to get in shape or extreme fitness nuts, I really liked.
January 11, 2024
Sometimes you read a nonfiction book at the right time and it rewires your brain a bit. I found this book thoughtful and practical, and I’m really rethinking some of my habits. The assessments were clearly written and the illustrations were very helpful. My critique would be it’s not necessarily accessible for folks with certain injuries, disabilities, or other conditions, because the language was occasionally imprecise when making big claims.
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July 17, 2023Really interesting and practical. Some good advice for anyone over 40 to develop good habits and increase/maintain mobility.
December 31, 2023
A great book! So much information on why different movements /habits are so crucial to a long, healthy life. I love that it also included how to measure you current state and instructions for improvement.
January 21, 2024
Some interesting information - some new, some not really groundbreaking. I listened to this book, but think it would have been more helpful to read and practice the various mobility exercises while reading/listening. I wrote down the ones I don’t already do or that intrigued me to try out
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