Summary: Built to Move

Actionable steps from Built to Move that I’d like to incorporate into my routines for a healthier, more mobile life.

1. Improve Daily Mobility

  • Practice the Sit and Rise Test to assess mobility levels
  • Sit cross-legged, in 90-90 position, or with one leg up throughout the day
  • Incorporate hip stretches like the Couch Stretch for better hip mobility

2. Walk More & Walk Better

  • Aim for 8,000-12,000 steps daily
  • Take 10-minute walks after meals to improve digestion and glucose levels
  • Try barefoot walking occasionally for foot strength and balance
  • Add weight (rucking) to walks for increased intensity

3. Strengthen Breathing & Posture

  • Focus on nasal (vs. mouth) breathing for better oxygen efficiency and stress reduction
  • Use the Breath-Hold Test to assess breathing control
  • Incorporate Wim Hof breathing or similar deep-breathing exercises

4. Eat for Longevity & Performance

  • Consume 800 grams (28 oz) of fruits & vegetables per day
  • Target 0.7-1g of protein per pound of body weight
  • Include fermented, sprouted, and nutrient-dense foods (e.g., meat on the bone, offal)
  • Try the Frappuccino test to assess metabolic flexibility
  • Experiment with occasional fasting (e.g., 24-hour fasts)

5. Strength & Balance Training

  • Practice deep squats daily for hip and knee health
  • Use jump rope for balance training (start with 100-200 jumps)
  • Improve stability with the One-Leg Balance Test. Do this during teeth brushing

6. Reduce Sitting & Increase Active Workspaces

  • Track daily sitting time and aim for dynamic sitting or standing workstations
  • Avoid sitting for long periods—switch positions frequently

7. Prioritize Sleep & Recovery

  • Aim for 7+ hours of quality sleep per night
  • Maintain a consistent sleep schedule, even on weekends
  • Reduce screen time before bed and eliminate electronics in the bedroom
  • Sleep in a cool, dark, and quiet environment

8. Experiment with Recovery Practices

  • Try sauna therapy (5-20 min sessions) for immune and recovery benefits
  • Use cold immersion therapy to reduce inflammation
  • Alternate between heat and cold exposure for contrast therapy benefits