Built to Move

1. Mobility, Not Just Exercise, Is Key to a Durable Body

Mobility also primes the body for exercise, if that’s what you want to do. But more important, it primes the body for life.

Beyond Traditional Fitness. While exercise is vital for cardiovascular health, muscle strength, and body composition, it doesn't replace the need for mobility. Mobility refers to the harmonious convergence of elements that allow you to move freely and effortlessly through space and life. It encompasses joints, muscles, tendons, ligaments, fascia, nerves, brain, and vasculature.

Mobility vs. Exercise. Exercise is vital for your heart and lungs, your muscles, your body composition, your peace of mind, and a hundred other things. Mobility is a series of simple activities that enhance your capacity for free and easy movement, and in doing so also improve all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion.

Mobility for Life. Mobility primes the body for life, not just exercise. It enhances agility, ease, and quickness of step while vanquishing restriction, rigidity, and pain. Mobility also improves all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion.

2. Assess Your Movement Health with Vital Sign Tests

These Vital Signs provide clues to why you may have aches, pains, and fatigue; they foretell whether you’ll be able to recover well from illness or injury; and they serve as a harbinger of how active you’ll be as you age.

Beyond Traditional Vital Signs. Traditional vital signs like pulse, blood pressure, and cholesterol levels are important, but they don't tell the whole story. Movement Vital Signs, such as the ability to raise your arms overhead, balance on one leg, and squat deeply, provide valuable insights into your overall health and well-being.

Actionable Information. Each Vital Sign test is paired with a physical practice that will help improve the Vital Sign in question. This allows you to identify areas where you need to focus your attention and take concrete steps to improve your movement health.

Dynamic Assessment. Our bodies are dynamic, and our range of motion may change depending on what we're doing day to day. The tests in this book are diagnostic tools that let you take stock and tell you where you need to focus your attention. They're not value statements.

3. Floor Sitting and Targeted Mobilizations Improve Hip Mobility

Sitting on the floor restores their range of motion, which will not only make it easier to get up and down, but also potentially remedy the musculoskeletal issues associated with so much chair time.

Combating Chair-Bound Life. Prolonged sitting in chairs restricts hip mobility and contributes to musculoskeletal issues. Floor sitting, in various positions, helps to "rewild" the hip joints and restore their natural range of motion.

Floor Sitting Variety. Sitting cross-legged is beneficial, but other positions like kneeling and squatting also provide unique benefits. These positions lessen the force on the spine and enable you to breathe fully.

Targeted Mobilizations. In addition to floor sitting, targeted mobilizations can further improve hip mobility. These mobilizations, such as the Seated Hamstring Mobilization and Hip Opener, loosen up tissues and train the brain to control movement.

4. Breathing Well Enhances Movement and Overall Health

How well you breathe has a direct correlation to your body mechanics, helping you move more efficiently, avoid injury, and feel less musculoskeletal pain.

Breathing Fundamentals. Breathing well involves breathing spaciously (expanding belly, ribs, and chest), breathing slowly through the nose, and maximizing CO2 tolerance. These fundamentals are essential for optimal body mechanics and overall well-being.

Breathing for Stability. Diaphragmatic breathing creates stiffness around the spine, enabling the body to handle load without twisting or flexing into injurious positions. This is crucial for activities like lifting heavy objects or carrying children.

Nose Breathing Benefits. Nose breathing filters germs, humidifies the body, and warms the air. It also releases nitric oxide, a vasodilator that widens blood vessels and enables more oxygen to flow to your cells.

5. Hip Extension is Crucial for Functional Movement and Pain Prevention

If you had to choose one, this would be it.

Power and Stability. Hip extension is essential for powerful movements like walking, running, and throwing. It also provides stability and helps prevent pain in the lower back and knees.

The Couch Test. The Couch Test assesses your ability to extend your hips and the range of motion in your quadriceps. It involves tucking your knee into the seat of a couch with your shin resting on the couch’s back.

Glute Activation. Activating your glutes while extending your hip is crucial for safe and powerful movement. This helps prevent banana back and ensures that the hip works in concert with the glutes.

6. Walking Daily Improves Mobility and Overall Well-being

The simple act of walking surpasses any fitness gadget or club membership you can buy; it’s the best movement tool available.

Beyond Exercise. Walking is not just a form of exercise; it's a fundamental human movement that's intrinsically tied to the robustness of all the systems and structures in your body. It surpasses any fitness gadget or club membership you can buy.

Benefits of Walking. Walking improves body mechanics, strengthens feet, enhances circulation, promotes better sleep, and boosts brain function. It also helps control stress and fosters a sense of community.

Steps-Per-Day Goal. Aim for 8,000 to 10,000 steps per day to reap the full benefits of walking. This can be achieved through intentional walks and incorporating more steps into your daily routine.

7. Neck and Shoulder Mobility is Essential for Upper Body Function

If you can’t perform these basic moves, it may also make it unlikely that you’ll be able to pick up new activities that require reaching or raising your arms.

Beyond Aesthetics. Neck and shoulder mobility is not just about aesthetics; it's essential for performing everyday tasks and participating in activities you enjoy. Limited range of motion can lead to pain and restrict your ability to engage in various activities.

The C-Shape Problem. Modern posture, characterized by rounded shoulders and a forward head, disrupts the natural alignment of the neck and shoulders. This can lead to stiffness, pain, and limited range of motion.

Restoring Mobility. Targeted mobilizations, such as the Wall Hang and T-Spine Mobilization, can help restore range of motion and improve upper body function. These mobilizations address the tight muscles and joint limitations that cause pain and restrict movement.

8. Nutrition Fuels Movement: Prioritize Protein and Micronutrients

In plant foods, they often come accompanied by phytochemicals, compounds like flavonoids, phenolic acids, isoflavones, curcumin, isothiocyanates, and carotenoids, which have been shown to have their own health benefits.

Fueling the Body. Food provides the building blocks of our body and the fuel that keeps it running. What you eat directly impacts your body mechanics, tissue health, and overall ability to move efficiently.

Protein and Micronutrients. Focus on consuming adequate protein and micronutrients to support muscle health, tissue repair, and overall well-being. These two elements are foundational for a durable and mobile body.

800-Gram Challenge. Aim to eat 800 grams of fruits and vegetables per day to ensure you're getting enough micronutrients. This simple challenge promotes a diet rich in vitamins, minerals, and antioxidants.

9. Create a Movement-Rich Environment to Combat Sedentariness

It’s a way to limit or even take away choices so that you move more.

Combating Sedentariness. Our modern environment is designed to promote sedentariness. Creating a movement-rich environment involves making conscious choices to limit sitting and incorporate more movement into your daily routine.

Standing Workstations. Setting up a standing workstation is a great way to reduce sitting time and promote movement. Adjustable desks, platforms, and even homemade solutions can help you stand more throughout the day.

Dynamic Sitting. Even if you can't stand, you can still move more while seated. Use active seating options, take frequent breaks, and incorporate mobilizations into your workday.

10. Prioritize Sleep for Optimal Recovery and Performance

Sleep is the body’s time to recuperate from stress and consolidate new information in the brain.

Sleep as a Foundation. Sleep is the linchpin of a healthy and mobile body. It's essential for recovery, tissue repair, cognitive function, and pain management.

Sleep Hygiene Practices. Establish a consistent bedtime routine to improve sleep quality. This includes creating a dark, quiet bedroom, limiting technology before bed, and avoiding alcohol and caffeine.

Hours Count. Aim for seven to nine hours of sleep per night to reap the full benefits of restorative slumber. Prioritizing sleep is an investment in your overall health and well-being.

Last updated: April 14, 2025