To enhance your well-being, one frequently suggested mantra is “sit less, move more.” Although this goal is straightforward, implementing it can often present difficulties.
To facilitate the transition towards increased physical activity, Kelly Starrett and Juliet Starrett, former professional whitewater paddlers, have pinpointed essential movements and habits that can significantly influence your activity levels.
In their publication, *Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully* (Alfred A. Knopf, 2023), the Starretts introduce ten “vital signs”—key indicators that reflect your movement quality and quantity, alongside how well your lifestyle choices promote mobility.
This book is designed not as a rigid fitness regimen, but rather as a guide for mastering the art of movement in everyday life.
“Our aim in writing this book was to aid in restoring [physical] capacity and movement so that individuals can lead fulfilling lives,” explains Kelly, a physical therapist who collaborates with athletes, coaches, members of the U.S. armed forces, and corporate clients.
Whether your aspirations include continuing to engage in sports, alleviating bodily discomfort, or playing on the floor with your grandchildren, the fundamental practices outlined in the book can help you achieve your movement objectives and more.
“We genuinely hold the belief that if people heed and apply the 10 vital signs, they would experience improved well-being, longevity, increased body resilience, and diminished pain,” adds Juliet, who is an entrepreneur, attorney, and podcaster.
Advantages of Movement
A sedentary lifestyle correlates with various health issues, including heart disease, type 2 diabetes, and an elevated risk of premature death. Engaging in more movement benefits not only the heart and lungs but also the entire body, since “no system in the body operates in isolation,” clarifies Kelly.
For instance, physical activity encourages beneficial changes in the gut microbiome, which comprises the assortment of bacteria and microbes in the intestines. Studies have linked a healthy microbiome to a lower likelihood of obesity and enhanced mental well-being.
At a broader level, research indicates that exercising can alleviate symptoms of anxiety and depression.
Key Movement Indicators
The fundamental movements discussed in the book include transitioning to and from the floor, hip extension, increased walking, efficient neck and shoulder mobility, squatting, and standing balance.
“We selected these actions because we believe these vital signs operate as crucial hinges to open major doors,” says Kelly.
Your proficiency in executing these movements—as assessed in the book—can offer insights into the origins of your aches, pains, and fatigue, according to the Starretts.
Enhancing your abilities in these areas could also help minimize injury risks by enabling you to move more effectively and powerfully within your natural range of motion.
Each assessment is accompanied by targeted activities to foster improvements in each category, such as shoulder and hip mobilizations, variations of squats, and suggestions for increasing daily step counts. The exercises are tiered in difficulty, allowing you to ease into the movements as needed.
Though the primary focus of the book is on physical movement, the Starretts also emphasize other factors that promote mobility: breathing, nutrition, and sleep.
“We strongly believe that if individuals prioritize adequate sleep, consume more vegetables, and incorporate more movement in their lives, they will enhance their overall capacity for daily activities,” says Juliet.
A final assessment encourages you to evaluate the time spent sitting and create an environment—whether at home or work—that fosters increased movement.
Incorporating Movement into Daily Life
For those looking to embed more activity into their day, the book lists activities that can be performed in short bursts of five or ten minutes.
Many people perceive “health and fitness as necessitating hour-long sessions,” notes Juliet, but in some of the healthiest communities, “movement is seamlessly integrated into daily routines.”
Moreover, “individuals don’t need to abandon their beloved activities,” she adds; “Ultimately, we find that if individuals commit to the routines recommended in the book, it enhances their lives rather than restricts them.”
The Starretts assert that proper breathing contributes to more efficient movement, injury prevention, and pain relief. They advocate a three-part breathing approach:
- Spacious Breathing: To maximize airflow, expand the belly, ribs, and chest with each inhalation.
- Nasal Breathing: Breathing through the nose prepares the air by filtering, warming, and humidifying it before it enters the lungs.
- Controlled Breathing: Slowing down your breathing can positively influence heart rate and variability.
A study from Brandeis University found that participants asked to increase their daily steps by an additional 2,000 reported longer and better-quality sleep on the days they walked more.
Research from Norway indicates that consuming 800 grams of vegetables daily is linked to a decreased risk of heart disease, certain cancers, and premature mortality from any cause.
