Built to Move Book Summary

Summary

In this episode of the Sam Fury show, the book 'Built to Move' by Julie and Kelly Starrett is discussed, focusing on practical strategies for improving physical mobility and overall health. Key points include assessments and exercises to enhance flexibility, breathing, hip mobility, walking habits, balance, and sleep. The episode emphasizes the importance of daily movements like squatting, floor sitting, and breathing exercises for long-term health. Tips on improving nutrition and sleep are also shared, offering a holistic approach to maintaining an active, healthy lifestyle.

Takeaways

• 📚 Built to Move by Julie and Kelly Starrett emphasizes the importance of physical mobility for overall well-being.
• 🧘‍♀️ Vital Sign 1: Spend 30 minutes sitting on the floor daily to improve flexibility and mobility, reducing hip, back, and knee issues.
• 🚶‍♂️ Sit and rise test: Assesses hip mobility, leg/core strength, and balance, with a score of 7-10 being ideal.
• 💨 Vital Sign 2: Breath Hold Test assesses CO2 tolerance, with a goal of holding breath comfortably for 30-40 seconds.
• 🏋️‍♂️ Vital Sign 3: Couch stretch improves hip extension, helping with activities like walking and running, especially for those sitting long hours.
• 👣 Vital Sign 4: Aim for 8,000 to 10,000 steps daily to enhance joint, bone, and cardiovascular health while reducing sedentary behavior.
• 🦸‍♂️ Vital Sign 5: Future-proof your neck and shoulders through mobility tests and exercises to address pain caused by prolonged sitting and screen time.
• 🥦 Vital Sign 6: Prioritize eating nutritious foods, focusing on protein and micronutrients, to support overall health and mobility.
• 🏋️‍♀️ Vital Sign 7: Squatting improves hip, knee, and ankle mobility, helping to avoid back pain and enhance balance.
• 🛌 Vital Sign 10: Prioritize 7-9 hours of restful sleep per night to improve performance and overall well-being.

Q & A

What is the main focus of the book 'Built to Move' by Julie and Kelly Starrett?

'Built to Move' emphasizes the importance of physical mobility for overall well-being, providing practical tips and tests to assess and improve vital signs such as flexibility, breath, movement, nutrition, and sleep for a healthier, more active life.

What is the sit and rise test, and why is it important?

The sit and rise test evaluates hip mobility, leg and core strength, balance, and coordination. It serves as an indicator of physical well-being and longevity. A perfect score is 10, and scores between 3 and 6 indicate room for improvement.

What does the Bolt test measure, and what are the ideal results?

The Bolt test measures CO2 tolerance, which is crucial for how efficiently the body utilizes oxygen. An ideal result is between 30 to 40 seconds of holding your breath comfortably, with 20 seconds being acceptable.

How can you improve your breathing as recommended in the book?

To improve breathing, focus on spacious, nasal, and slow breathing. A recommended routine involves practicing deep, slow nose breathing for 2 minutes daily, gradually progressing to 3-5 rounds. This practice can also double as a form of meditation.

Why is hip extension important, and how can the couch stretch help?

Hip extension is essential for activities like walking, running, and getting up from the floor. The couch stretch is both a test and daily practice that helps improve hip mobility. It involves progressively extending the hips against a wall or using a couch.

How many steps should be taken daily, and why is walking important for health?

The recommended daily step count is 8,000 to 10,000 steps, equivalent to around 4-5 miles. Walking strengthens joints and bones, enhances circulation, improves sleep and mood, and burns more calories compared to running three times a week.

What are some exercises to address neck and shoulder discomfort?

The book suggests exercises like the shoulder mobility test and shoulder rotation test, which involve lifting the arms while lying down. Isometric exercises also help alleviate neck pain and stiffness by improving strength and mobility in underused muscles.

What does the book suggest about nutrition for long-term health?

'Built to Move' recommends eating nutritious foods you love, with a focus on protein and micronutrients. The goal is to consume 1 gram of protein per pound of body weight and 800 grams of fruits and vegetables daily, including fresh, cooked, canned, or frozen options.

Why is squatting considered an important vital sign, and how can it benefit mobility?

Squatting improves hip, knee, and ankle range of motion, enhances balance and stability, and helps avoid lower back pain. Spending time in a deep squat position daily is encouraged to maintain mobility and overall health.

What tips does the book offer for improving sleep quality?

'Built to Move' emphasizes the importance of sleep and recommends sticking to a regular sleep schedule, avoiding late-day caffeine, staying active, and creating a quiet, cool, and dark sleeping environment. It suggests disconnecting from technology before bedtime.