Built to Move audiobook cover - The Ten Essential Habits to Help You Move Freely and Live Fully

Built to Move

The Ten Essential Habits to Help You Move Freely and Live Fully

Kelly Starrett & Juliet Starrett

★ 4.6 / 5(344 ratings)
Start ListeningDownload App
Categories:
Personal DevelopmentHealth & Nutrition

If You're Curious About These Questions...

You should listen to this audiobook

Listen to Built to Move — Free Audiobook

Loading player...

Key Takeaways from Built to Move

Learning Tools

Reinforce what you learned from Built to Move

Mind Map

Built to Move
Core Philosophy+
Floor Sitting & Natural Movement+
Breathing Mechanics+
Hip Extension+
Walking & Daily Movement+
Nutrition for Movement+
Sleep Hygiene+

Quiz — Test Your Understanding

Question 1 of 6
According to the authors, what is the primary remedy for the stiffness, tight hips, and pain caused by prolonged chair-sitting?
  • A. Doing at least 60 minutes of vigorous exercise, such as CrossFit, every morning.
  • B. Sitting on the floor for 30 minutes every day in various positions.
  • C. Practicing weightlifting and pilates three times a week.
  • D. Using a standing desk to completely eliminate sitting from your routine.
Question 2 of 6
What does the Breath-Hold (BOLT) Test primarily measure, and why is it important for movement?
  • A. It measures lung volume capacity, which dictates how long you can exercise without fatiguing.
  • B. It measures the strength of the diaphragm, which supports the spine during heavy lifting.
  • C. It measures CO2 tolerance, which indicates how efficiently your body uses oxygen for energy.
  • D. It measures parasympathetic activation, which determines how quickly you fall asleep at night.
Question 3 of 6
Prolonged sitting locks the body into a 90-degree angle known as hip flexion. What is the recommended practice to counteract this and improve hip extension?
  • A. The Sit-and-Rise test
  • B. The 90/90 cross-legged stretch
  • C. Walking with a heel-to-toe foot strike
  • D. The Couch Stretch
Question 4 of 6
While hunter-gatherer ancestors likely walked 12,000 to 17,000 steps a day, what is the daily step goal recommended in the text for modern individuals?
  • A. 5,000 to 7,000 steps
  • B. 8,000 to 10,000 steps
  • C. 12,000 to 15,000 steps
  • D. Exactly 10,000 steps of brisk running
Question 5 of 6
When assessing your daily food intake for optimal movement and health, what two specific dietary targets do the authors recommend hitting?
  • A. 800 grams of unprocessed fruits and vegetables, and 0.7 to 1 gram of protein per pound of bodyweight.
  • B. 800 calories of healthy fats, and 50 grams of plant-based protein.
  • C. A strictly vegan diet rich in micronutrients, and 1.5 grams of protein per pound of bodyweight.
  • D. Eliminating all processed carbohydrates, and eating one fistful of meat per day.
Question 6 of 6
Why do the authors caution against the claim that a person only needs four or five hours of sleep a night?
  • A. Because less than one percent of the population actually belongs to the 'sleepless elite' who can function well on that amount.
  • B. Because older adults require at least ten hours of sleep to recover from daily mobility exercises.
  • C. Because sleeping less than six hours causes immediate and irreversible muscle atrophy.
  • D. Because the parasympathetic nervous system only begins to activate after seven hours of continuous sleep.

Built to Move — Full Chapter Overview

Built to Move Summary & Overview

Built to Move (2023) is your ultimate guide to building a better, healthier, more functional body. The concept is simple – it provides a handful of simple tests to assess your movement, and a handful of easy-to-follow routines to improve it. Utilizing the latest insights of mobility, sleep, and nutrition science, you’ll learn to keep your body and mind as fit as possible with minimal effort – no matter if you’re a couch potato or a world class athlete. 

Who Should Listen to Built to Move?

  • Couch potatoes looking for a minimal movement practice to stay healthy
  • Professional athletes looking to keep their body as fit as possible 
  • Anyone who wants to move better and without pain 

About the Author: Kelly Starrett & Juliet Starrett

Kelly Starrett and Juliet Starrett are a husband-and-wife team passionate about mobility, movement, and health. They are co-authors of the Wall Street Journal bestseller Deskbound. Dr. Kelly Starrett is also coauthor of the New York Times bestseller Becoming a Supple Leopard, and cofounder of the mobility program the The Ready State. Juliet Starrte, J.D. is an attorney, podcaster, and entrepreneur. 

🎧
Listen in the AppOffline playback & background play
Get App