Built to Move by Kelly Starrett & Juliet Starrett Summary

Built to Move provides 10 essential habits and mobility tests to improve fitness, breathing, sleep, and nutrition, emphasizing practical strategies for lifelong physical health. It combines actionable practices like mobilization exercises, stress-management breathing techniques, and lifestyle adjustments to help anyone — from athletes to sedentary individuals — move freely and reduce chronic pain.

This book is ideal for adults seeking to counteract sedentary habits, office workers, aging individuals, athletes, and fitness enthusiasts. Its no-nonsense approach benefits both exercisers and nonexercisers, offering scalable solutions for mobility, injury prevention, and overall well-being.

Yes, its evidence-based methods — like the 21-day schedule for implementing habits — provide clear, incremental steps to enhance daily movement and health. Critics praise its balance of theory and practice, making it a valuable resource for long-term physical resilience.

The 10 Vital Signs include benchmarks like sitting/standing without using hands, breathing efficiency, hip mobility, and spinal rotation. Each corresponds to a chapter with targeted exercises (e.g., floor transitions, hip flexor stretches) to diagnose and improve functional movement.

The book prioritizes foundational movements (e.g., squatting, rolling) and daily mobility “snacks” (short exercises) to counteract sedentary lifestyles. It emphasizes joint health, tissue resilience, and integrating activity into routines — such as walking breaks or minimalist footwear.

Yes, it advocates for minimalist footwear to strengthen foot muscles and improve gait. The authors argue modern shoes restrict natural movement, contributing to foot pain and poor posture.

It outlines strategies for better sleep hygiene, including reducing blue light exposure, optimizing bedroom temperature, and aligning sleep schedules with natural circadian rhythms. These practices aim to enhance recovery and energy levels.

The book provides simple guidelines like prioritizing whole foods, staying hydrated, and avoiding processed sugars. It avoids restrictive diets, focusing instead on sustainable habits to fuel activity and reduce inflammation.

Some may find its rigorous self-assessments (e.g., floor-to-stand test) challenging for beginners. However, the authors offer modifications, ensuring accessibility regardless of fitness level.

Unlike Becoming a Supple Leopard (focused on athletes), Built to Move targets everyday movement for all audiences. It simplifies mobility concepts and integrates holistic health practices beyond physical therapy.

Absolutely. It includes desk-friendly stretches, posture corrections, and strategies to break up prolonged sitting — such as “movement snacks” every 30 minutes. These practices reduce stiffness and boost productivity.

The authors stress that consistent, small efforts — like daily mobility exercises and mindful breathing — compound into lasting health benefits. Their formula (“10 tests + 10 practices”) empowers readers to reclaim physical freedom at any age.