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