PDF Summary:Built to Move, by Kelly Starrett and Juliet Starrett

We live in an increasingly sedentary modern world that hinders our natural mobility and physical engagement. In Built to Move, Kelly and Juliet Starrett offer actionable methods to regain your body's physical potential by integrating movement practices into your daily life. Their strategies range from specific mobility exercises to cultivate flexibility and strength, to making simple adjustments like breathing techniques and ergonomic setups to encourage more movement.

The Starretts guide you to enhance both performance and longevity through sustainable lifestyle changes. Whether your aim is pain relief, improved fitness, or just more energy in daily activities, Built to Move provides a practical framework to develop mobility and resilience for lifelong wellbeing.

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Developing effective techniques for breath control.

Proper breathing techniques are crucial for maintaining good health and, with regular practice, can enhance flexibility and alleviate stress.

Improving resilience to elevated concentrations of carbon dioxide.

Enhancing one's tolerance to increased carbon dioxide levels can lead to a more effective dispersal of oxygen throughout the body, thus providing extra energy for daily activities. One's tolerance for carbon dioxide can be evaluated and improved through practices that include breath retention after exhaling. Techniques to improve tolerance involve managing carbon dioxide levels and increasing the duration for which one can hold their breath underwater.

Inhaling via the nostrils ought to be standard practice.

Drawing air into the lungs via the nostrils filters it, boosts the uptake of oxygen, and promotes a state of calmness throughout the body. In contrast, this may lead to health complications. Incorporating techniques like the Nose-Breathing Walk and even contemplating mouth tape usage can encourage the cultivation of habits centered around breathing through the nose, particularly during sleep. Workout programs incorporate instructions on breathing to guarantee that the diaphragm is properly utilized.

Stressing the significance of consuming a variety of vital micronutrients and high-quality protein.

Consuming a diverse range of foods not only helps prevent illness but also enhances overall health.

It is crucial to include a variety of fruits and vegetables in one's diet.

Incorporating a daily mix of fruits and vegetables that totals a minimum of 800 grams is advised due to its benefits for health, a regimen commonly referred to as the 800-Gram Challenge. We look to mentors for guidance to absorb vital components into our sustenance, making certain that our food intake is diverse, such as by including three different vegetables in our dinner.

Establishing the ideal amount of protein to consume each day.

The book recommends that individuals should intake protein ranging from 0.7 to 1 gram per pound of their body weight. To prevent muscle deterioration and aid in recovery, older individuals and athletes might have to increase their intake, tailoring it to their specific needs and the level of their physical exertions. To maintain peak health, it's crucial to carefully track and adjust one's diet.

Prioritizing sleep of superior quality

Sufficient rest plays a crucial role in a person's general well-being, mental sharpness, and recuperation processes.

Improving the length and caliber of rest.

To comprehend your sleep habits, it's essential to monitor your slumber over several nights and aim for a duration of sleep that spans between seven and nine hours. Research shows that sleep is vital for learning and memory processes, and it also helps to lessen how much pain we feel.

Utilizing scientifically supported methods to enhance sleep quality.

Improving sleep quality is possible by maintaining a consistent schedule, managing light and electronic device exposure, and fostering a conducive sleeping environment. Employing gadgets that generate a steady background noise can improve the quality of sleep.

In conclusion, adopting habits that promote proper respiration, diets abundant in nutrients, and regular sleep patterns contribute to an individual's overall health and ensure active engagement in every facet of life.

Enhancing overall resilience and longevity

The author delves into methods for enhancing stamina and maintaining vitality, focusing on creating spaces rich with opportunities for engaging in physical movement and reimagining exercise as a lifelong endeavor.

Foster an atmosphere that encourages frequent activity both in the home and the workplace.

To ensure a posture that is upright, an ergonomic setup should be established.

Creating a vibrant and dynamic atmosphere is essential, and this can be achieved by designing a workspace that supports ergonomic health and allows for both seated and standing work, thereby boosting productivity. The author emphasizes the importance of assessing and enhancing movement by using various assessments, one of which evaluates hip extension capabilities, thereby promoting an environment conducive to mobility. Standing desks promote physical activity, leading to increased calorie expenditure, improved focus, and a reduced risk of certain health conditions. Standing throughout an eight-hour workday may lead to the expenditure of an additional 275 calories, equivalent to the energy used in running thirty-eight marathons each year.

Integrating activity into otherwise stationary tasks

The author stresses the importance of minimizing sedentary behavior and incorporating regular exercise into everyday life. To maintain one's agility and health, it is advantageous to cultivate routines that incorporate alternating periods of being seated and upright, partaking in subtle continuous motion, and breaking up extended periods of sedentariness. A workstation designed for use while standing promotes an active environment by encouraging natural movements such as shifting weight, pacing in place, and changing posture.

Viewing exercise as a lifelong commitment rather than a temporary fix.

Embrace the mindset of always taking action.

Embracing a philosophy of continuous action involves making regular movement a part of one's daily routine instead of viewing exercise as just a temporary fix. Engaging in consistent walking, regardless of intensity, can improve cognitive abilities and contribute to pain relief. Consistent standing, along with increased activity, adds to long-term health benefits, with research demonstrating that frequent walking breaks counteract the adverse effects of prolonged sitting more effectively than walking less frequently.

Engaging in exercises that enhance one's strength as part of a daily regimen.

Targeted strength training should be mixed with incidental daily activities to create a balance between structured exercise and natural movement. The writer proposes that a superior strategy for engaging in exercise would probably combine deliberate, organized exercise sessions with spontaneous, everyday movements.

Cultivating a strong and flexible physique to prosper in future times.

Understanding the connection between nutrition, exercise, and adequate sleep.

The text explores the concept that mobility relies on a solid base, which includes proper nutrition and enough rest. Maintaining a robust and energetic body that can withstand the challenges associated with growing older requires a harmonious interaction of certain elements.

Incorporating the concept of incremental improvements into one's routine for maintaining physical health.

The concept that small incremental advancements can accumulate to create significant overall progress is referred to as the Aggregation of Marginal Gains Theory. Opting for a desk that encourages standing, advocating for daily physical activity, and maintaining an active lifestyle even outside of exercise routines can enhance physical well-being and potentially improve overall performance, which in turn can increase both stamina and longevity.