Built to Move Book Summary
Summary
TLDRIn 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
📖 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.
🧘♂️ 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.
💨 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.
Mindmap
Keywords
💡Mobility
💡Vital Signs
💡Sit-and-Rise Test
💡CO2 Tolerance
💡Hip Extension
💡Step Count
💡Breathing
💡Squatting
💡Sleep
💡Movement-Rich Environment
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
with a like follow and share also if you
haven't already be sure to visit Sam
fury.com and join my free newsletter as
a subscriber you'll receive no more than
one email a week containing a Roundup of
my latest posts as well as exclusive
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list it's completely free to join at Sam
fury.com
[Music]
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