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.

Outlines

00:00

📖 Introduction to 'Built to Move' and Vital Signs

The episode summarizes the book 'Built to Move' by Julie and Kelly Starrett, emphasizing the importance of physical mobility and well-being. The book offers practical tips for assessing and improving various 'Vital Signs' like flexibility, breathing, movement, nutrition, and sleep to lead a healthier and more active life.

05:00

🧘‍♂️ Vital Sign 1: Sit and Rise Test

The sit and rise test helps assess hip mobility, leg and core strength, balance, and coordination. It involves sitting on the floor without using hands and getting up, aiming for a perfect score of 10. Adults are encouraged to spend 30 minutes daily sitting on the floor in various positions to avoid tightness in hips and knees, which often results from sitting in chairs.

10:02

💨 Vital Sign 2: Breath Hold Test

The breath hold test (BOLT test) measures CO2 tolerance and oxygen efficiency. By holding breath after a normal exhalation, individuals can gauge their CO2 tolerance level. A score of 30-40 seconds is ideal, and those scoring under 10 seconds should prioritize breath training. Breathing techniques like spacious, nasal, and slow breathing can improve lung capacity, endurance, and relaxation.

🏃‍♂️ Vital Sign 3: Hip Mobility with Couch Stretch

Prolonged sitting can limit hip extension, affecting movement. The couch stretch, which tests and improves hip mobility, involves stretching against a wall to improve hip extension. It can also be done on a couch for less discomfort. Daily practice helps reduce tightness and increases mobility, benefiting activities like walking and running.

🚶‍♀️ Vital Sign 4: Walk This Way – Daily Step Count

Walking 8,000 to 10,000 steps daily is vital for joint health, circulation, and overall well-being. It burns twice as many calories as running three times a week and helps maintain mood, memory, and sleep. Creative ways to add more steps into the day include walking to school, using a standing desk, and going barefoot to improve foot mechanics.

🤸‍♀️ Vital Sign 5: Future-Proof Your Neck and Shoulders

Modern lifestyles cause neck and shoulder issues due to prolonged sitting and screen time. The shoulder mobility test assesses shoulder strength and flexibility using isometric exercises, which help reduce stiffness. Regular movement and strength-building in the neck and shoulders can alleviate discomfort and enhance mobility.

🍎 Vital Sign 6: Eat for Longevity and Movement

Nutrition plays a key role in movement and well-being. Focus on consuming enough protein (1g per pound of body weight) and 800g of fruits and vegetables daily. Meals should include protein-rich foods like meat or beans. Avoid overly restrictive diets and fried foods, opting for fresh, cooked, or frozen produce to meet nutritional goals.

🏋️‍♂️ Vital Sign 7: Squat for Mobility and Stability

Squatting is a fundamental human movement often overlooked in Western culture. It improves hip, knee, and ankle range of motion and helps prevent back pain. The ideal squat position involves feet parallel and hips below the knees. Spending time in a deep squat position daily improves overall mobility and balance.

⚖️ Vital Sign 8: Improve Balance with Jumping Exercises

Balance is crucial for mobility and can be enhanced through jumping exercises like rope jumping. These exercises improve heart health, circulation, and calorie burning while serving as an effective warm-up for other workouts. Barefoot activities and minimalistic shoes also help strengthen feet and improve balance.

🏠 Vital Sign 9: Create a Movement-Rich Environment

Reducing prolonged sitting is essential for health. Strategies include using standing desks, incorporating regular movement breaks, and active seating options. Creating a movement-rich environment helps counter the negative effects of sedentary behavior and encourages more frequent, low-intensity physical activity.

😴 Vital Sign 10: Unleash Your Superpower – Sleep

Prioritizing 7 to 9 hours of sleep per night is crucial for health and well-being. Good sleep improves performance, mood, and recovery, while poor sleep leads to health problems. Strategies to improve sleep include maintaining a regular sleep schedule, limiting caffeine, creating a quiet, dark environment, and avoiding screens before bed.

💌 Conclusion: Join the Sam Fury Community

Sam Fury encourages viewers to like, follow, and share the content if they find it useful. He also invites them to join his free weekly newsletter on SamFury.com, where subscribers receive exclusive content, including updates on his latest posts.

Keywords

💡Mobility

Mobility refers to the ability of the body to move freely and efficiently. In the context of the video, the authors emphasize the importance of maintaining and improving physical mobility to enhance overall well-being. Practical tests like the sit-and-rise test and couch stretch are used to assess mobility in different parts of the body, such as the hips and legs.

💡Vital Signs

Vital Signs in this context represent key indicators of physical health and well-being. These include factors such as flexibility, breath, movement, nutrition, and sleep. The video discusses how assessing these signs through practical tests can provide insights into one’s overall physical condition and areas for improvement.

💡Sit-and-Rise Test

The Sit-and-Rise Test is a simple exercise to evaluate physical well-being, particularly hip mobility, leg and core strength, balance, and coordination. The test involves crossing one leg over the other, sitting down, and then rising back up without using hands. This test is presented as a key indicator of health and longevity.

💡CO2 Tolerance

CO2 Tolerance measures the body's ability to manage carbon dioxide levels efficiently, which in turn impacts oxygen utilization. The video discusses the 'Bolt Test' to assess this, suggesting that better CO2 tolerance results in improved energy levels and overall performance. People with low CO2 tolerance are encouraged to engage in breathwork.

💡Hip Extension

Hip extension refers to the ability to fully extend the hips, a movement that becomes limited with prolonged sitting. The video highlights the importance of hip extension for activities like walking and running. The couch stretch exercise is introduced as both a test and a daily practice to improve hip extension.

💡Step Count

Step Count is the daily number of steps a person takes, which serves as a key measure of physical activity. The video recommends aiming for 8,000 to 10,000 steps a day to maintain joint and bone health, enhance circulation, and improve overall mood and memory. Walking is considered a critical part of maintaining mobility and health.

💡Breathing

Breathing, particularly nasal and slow breathing, plays a crucial role in optimizing oxygen use and enhancing relaxation. The video discusses the importance of spacious, nasal, and slow breaths to improve lung capacity, endurance, and activate the body’s relaxation response. Proper breathing techniques are highlighted as essential for overall physical health.

💡Squatting

Squatting is emphasized as a natural human movement and a key sign of mobility and health. The video encourages daily practice of squatting to improve hip, knee, and ankle range of motion and to prevent lower back pain. A proper squat position involves feet parallel and hips well below the knees.

💡Sleep

Sleep is referred to as a 'superpower' for health in the video, highlighting its critical role in physical recovery and well-being. The video advises prioritizing 7 to 9 hours of sleep each night, and suggests creating a sleep-friendly environment by sticking to a schedule, avoiding caffeine late in the day, and disconnecting from technology before bed.

💡Movement-Rich Environment

A Movement-Rich Environment encourages frequent physical activity and minimizes prolonged sitting. The video advocates for integrating regular movement into daily life, using strategies like standing desks and active seating. Creating such an environment is essential for maintaining overall mobility and reducing the negative effects of sedentary behavior.

Highlights

The book 'Built to Move' by Julie and Kelly Starrett emphasizes the importance of physical mobility for overall well-being, providing practical tips to assess and improve Vital Signs such as flexibility, breath, movement, nutrition, and sleep.

Vital Sign 1: Getting up and down off the floor is essential for maintaining mobility, and the 'sit and rise' test is a simple way to assess hip mobility, leg strength, and balance.

The 'sit and rise' test evaluates physical health and longevity by testing the ability to sit on the floor and stand up without using hands, with scores ranging from 3 (room for improvement) to 10 (perfect).

Vital Sign 2: Breathing well is crucial for health, and the 'Bolt test' helps assess CO2 tolerance and oxygen efficiency, with ideal results being a breath-hold time between 30-40 seconds.

Proper breathing practices, such as nasal breathing and slow, spacious breaths, can enhance lung capacity, endurance, and the body's relaxation response.

Vital Sign 3: Hip extension is vital for mobility, and the 'couch stretch' is a recommended exercise to improve flexibility, especially for people who sit for extended periods.

The couch stretch involves using a wall or couch to stretch the hips, which can improve walking, running, and overall movement quality by increasing hip extension.

Vital Sign 4: Walking 8,000 to 10,000 steps daily improves circulation, strengthens bones and joints, enhances memory, and burns more calories than running three times a week.

Walking should be integrated into daily routines creatively, such as walking during phone calls or choosing flat shoes to improve foot mechanics.

Vital Sign 5: The 'shoulder mobility test' helps assess flexibility and strength in the shoulders, and isometric exercises can improve mobility and prevent pain from prolonged sitting.

Vital Sign 6: Nutrition is key to moving well, with an emphasis on consuming 1 gram of protein per pound of body weight and 800 grams of fruits and vegetables daily for optimal health.

Vital Sign 7: Squatting is a natural and essential movement that improves hip, knee, and ankle mobility, while reducing lower back pain and improving balance.

Vital Sign 8: Balance can be improved through jumping exercises, which also enhance heart health, blood circulation, and calorie burning.

Vital Sign 9: Creating a movement-rich environment at home and work, such as using standing desks and reducing prolonged sitting, is essential for maintaining mobility.

Vital Sign 10: Prioritizing sleep, with a goal of 7-9 hours per night, is essential for overall well-being, with strategies like regular sleep schedules, reducing caffeine, and creating a calm sleep environment.

Transcripts

[Music]

hello everyone welcome to another

episode of the Sam Fury show this

episode is a summary of the book built

to move by Julie and Kelly Starrett

built to move by Julie and Kelly

Starrett emphasizes the importance of

physical mobility and overall well-being

it provides practical tips and tests to

assess and improve Vital Signs such as

flexibility breath movement nutrition

and sleep for a health healthier and

more active life Vital sign one getting

up and down off the

floor children often sit on the floor

effortlessly but as adults we rely on

chairs which can lead to tight hips

hamstrings and back and knee pain to

counteract this aim to spend at least 30

minutes each day sitting on the floor in

various positions the sit andrise test

is a simple yet effective way to assess

our physical well-being

it evaluates hip mobility leg and core

strength balance and coordination and is

a key indicator of Health and Longevity

to perform the test cross one leg over

the other and lower yourself to the

floor then rise back up without using

your hands your score indicates your

Mobility with a perfect score being 10

scores between 3 and six indicate room

for improvement while 7 to n is good

after a week of practice retake the sit

andrise test Vital sign two breath easy

the breath hold test also known as the

bolt test assesses your CO2 tolerance

level which is crucial for how well your

body utilizes oxygen the longer you can

comfortably hold your breath the better

your body is at handling CO2 and using

oxygen efficiently this directly impacts

your energy levels to perform the bolt

test sit or stand comfortably and inhale

normally through your nose

after exhaling normally pinch your nose

and start a timer hold your breath until

you feel a significant urge to Breathe

Again an ideal result is between 30 to

40 seconds while 20 is acceptable if

your score Falls below 10 it's essential

to prioritize breath work breathing well

involves three key aspects spacious

breathing nasal breathing and slow

breathing proper breathing enhances lung

capacity endurance and activates the

rest and relaxation response in your

body to improve your breathing start by

becoming aware of how you breathe

throughout the day aim for big slow

breaths through your nose additionally

establish a morning routine of sitting

or lying down and practicing deep slow

nose breathing for 2 minutes eventually

progressing to 3 to five

rounds this practice can also double as

a form of meditation promoting overall

wellbe

being Vital sign three extend your hips

sitting for long hours causes our hips

to be stuck in a flexed position

reducing our ability to extend them

fully this limitation affects activities

like walking running and even getting up

from the floor the couch stretch is both

a test and a daily practice to improve

hip extension to start you'll need a

clear wall and floor space along with a

cushion to protect your knee

begin on all fours with your toes

touching the wall one knee should rest

on the cushion at the wall floor

intersection with your shin against the

wall and Toes pointing down your other

knee stays on the ground and your hands

remain on the floor this is step

one step two involves raising the free

knee and placing your foot on the ground

while keeping the other knee at the

floor wall

intersection step three is to raise your

torso fully upright achieving this

position without discomfort indicates

good hip extension if you can only

complete step one or two you have an

opportunity to enhance your hip

mobility if Step One is uncomfortable

you can try the same sequence on a couch

placing one knee on the couch seat and

the other foot on the

floor engage in the couch stretch

regularly gradually working up to 3 to 5

minutes remember to breathe deeply and

engage your glutes throughout the

stretch to unlock better hip

mobility Vital sign for Walk This Way

one of the vital signs of your health is

your daily step count and it's essential

to assess and practice this regularly

walking 8,000 to 10,000 steps each day

equivalent to around four 5 miles with

half of it coming from daily activities

is the recommended goal sitting for

extended periods is detrimental to

health avoid sitting for more than 30

minutes at a stretch walking strengthens

your joints and Bones enhances

circulation improves sleep mood and

memory walking 8,000 steps a day Burns

twice as many calories as running three

times a week incorporating steps into

your daily routine can be creative walk

to school talk on the phone while

walking or practice nose breathing while

strolling quality of steps also counts

ensure your ankles align with your heels

and maintain an arch between the ball

and heel of your foot choose flat shoes

or go barefoot to improve foot

mechanics Vital sign five future proof

your neck and

shoulders address issues related to

shoulder and neck discomfort especially

in the context of modern Lifestyles

involving prolonged sitting and screen

time there are several tests you can do

to check your shoulder Mobility

to do the shoulder Mobility test lie

face down on the floor with your arms

extended straight in front of you

holding a lightweight object like a PVC

pipe broomstick or rolled up dish towel

lift your arms as high as possible while

keeping your forehead and belly on the

floor the shoulder rotation test

evaluates your shoulder rotational

strength and isometric

ability lie face up on the floor with

your knees bent and your arms bent at

90° angles Les Palms facing up try to

press the backs of your wrists and hands

into the floor assessing the force you

can

generate isometric exercises are

effective in improving neck pain

stiffness and a lack of mobility in

muscles can occur when an area is not

used for extended

periods Vital sign six eat like you're

going to live

forever eating well is essential for

moving well instead of following overly

restrictive diets eat nutritious Foods

you love focus on two key components

protein and

micronutrients 1 gr of protein per pound

of body weight with Higher Goals for

active

athletes consume 800 G of fruits and

vegetables daily fresh cooked canned or

frozen options are acceptable but avoid

fried or processed

versions potatoes and legumes count

while dried fruits and fried vegetables

do not

to meet these targets plan your meals

and snacks in advance ensuring you have

nutritious options readily available

include A Fistful of protein rich foods

like fish meat or beans in every meal

Vital sign seven squat squatting is a

Vital sign of mobility and health it is

a natural for humans but often

overlooked in Western culture squatting

has various benefits including improving

hip knee and Ankle range of motion

helping to avoid lower back pain and

enhancing balance and

stability the ideal squat position

involves feet parallel toes pointing

forward and hips well below the knees

the Torso can lean forward for balance

assess your squatting ability by

gradually working through different

squat positions aim to spend time in the

Deep squat position

daily Vital sign 8 find your balance

balance affects various aspects of

mobility and can be improved with

practice to improve balance do jumping

exercises such as jumping rope jumping

exercises are also beneficial for heart

health blood circulation and calorie

burning jumping is also an effective

warmup for other workouts maintaining

strong and sensitive feet is also

important cushioned shoes May limit the

input necessary for building balance go

B Barefoot and use minimalistic

Footwear Vital sign nine create a

movement Rich environment be aware of

and actively reduce prolonged sitting

practical strategies include self

assessment utilizing standing desks

incorporating regular movement and

employing active seating

options Vital sign 10 Unleash Your

superpower

sleep prioritize your sleep sleep aiming

for 7 to 9 hours per night poor sleep

can lead to numerous health problems

while restful sleep enhances performance

and overall well-being to improve your

sleep stick to a regular sleep schedule

even on weekends stay active during the

day and avoid late day caffeine ensure

your sleeping environment is quiet cool

and dark disconnect from technology and

bright lights a couple of hours before

bedtime thanks for tuning in to another

episode of the Sam Fury show if you

found this episode useful let me know

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[Music]

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