Built to Move, a New York Times Best Seller by Kelly and Juliet Starrett, aims to prepare you to improve your ability to maintain good health and mobility throughout your life. The book’s main focus: “ten tests + ten physical practices = ten ways to make your body work better.”
We’ve reordered their tests starting with the six tests the authors say you should be able to do. And if you can’t, we’ve included a practice of how you can work up to being able to complete the tests. Next, we break down their four recommendations for a healthier ways to live your life. Our goal for this post is to simply outline each of the ten ways to make your body work better. The book is chock-full of facts and details on how to do the exercises that are worth the read. Check out their blog for more information.
Now, let’s look at the mobility tests:
Balance
Test: Stand barefoot on the floor. Close your eyes. Raise one foot off the ground and hold it for 20 seconds. Then, repeat the exercise on the other leg.
Practice: If you can’t do this exercise without putting your foot down, practice with your eyes open. Work your way up to being able to do it with your eyes closed.
Hold your breath
Test: Exhale normally through your nose, then pinch your nostrils shut. Train yourself to maximize how long you can hold your breath. Your goal should be 30-40 seconds!
Practice: Walk while only breathing through your nose.
Neck and shoulder strength/flexibility
Test: Lie facedown on the floor with your arms extended straight in front of you. Lift your straight arms off the floor while keeping your forehead and belly pressed to the ground. You should be able to lift your arms 2 inches or more off the ground.
Practice: If you can’t lift your arms 2 inches off the ground, start by stretching your upper back. Stand a few feet from the wall. Bend at your waist, 90 degrees, and place your hands on the wall. Keep your head in between your arms, keep your back flat. Hold for ten breaths.
Deep squats
Test: Stand with your feet wider than hip width apart. Bend your knees and squat all the way down until your knees are fully bent with toes slightly angled out and heels down. Work your way up to be able to hold this deep squat position for three minutes.
Practice: If you can’t get into a deep squat, simply squat as low as you comfortably can. You can also practice sit-stands onto a chair. Stand with the back of your legs against the front of a chair. Slowly lower down taking 2-3 seconds and slowly rise back up. Work up to being able to do 20 of these. Then progress to lower seating items such as stools and stairs. Go deeper and deeper as you squat.
Getting up and down off the floor
Test: Without using your arms or hands to assist, cross one foot in front of the other and sit down on the floor, criss-cross-apple sauce. From that same position, rise up off the floor. Tip: lean forward with your arms outstretched in front of you to keep your balance. Do on both sides.
Practice: If you can’t do this exercise, you can use your arms to assist you. If sitting crossed legs on the floor is challenging, spend time practicing that first.
Extend your hips
Test: This test is a little difficult to describe, but here we go. Put your right knee at the back of your couch seat with your right shin going up the backrest. Place your left foot on the couch with your knee bent at 90 degrees. You should be in a kneeling position with your right shin bent up in a hamstring stretch. Now the tricky part is to squeeze your right glute. If you can’t squeeze your glute in that position, put your left foot on the ground and move it further from the couch to the point where you are able to squeeze your right glute. Squeeze for five breaths. Do both sides.
Practice: If you cannot pass the test with your foot on the couch, practice a standing isometric lunge. Hold a lunge position with your front leg bent and your back leg straight. Squeeze your back-leg glute and hold for five breaths on each side.
A look at lifestyle changes:
Get your daily steps in: Track your steps and get at least 8,000 steps per day. Don’t worry about the timing or durations of your walks. Extra credit for Rucking!
Eat fruits, vegetables and protein: Eat 0.7 to 1 gram of protein per pound of body weight and 800 grams of fruits and vegetables each day. Eat fruits and vegetables at each meal, even snack time. Dried fruit, jams, pasta, plant-based milks, juice, grains, fried vegetables (like french fries) don’t count. Shop in advance and have the healthy foods readily available.
Sit less than six hours per day: Use a standing desk. If you can’t create a standing desk, set an alarm every 30 minutes to get up and stand.
Get eight hours of sleep each night: Practice good sleep hygiene and make this a priority.
Being able to complete these tests and practices will not only help you live a healthier and more mobile life but will increase your health span.
Throughout the “Top Priorities” section of this blog, we will provide data-backed insights for a long, active retirement.