Built to Move Summary, PDF, EPUB, Audio

Q: What is *Built to Move* by Kelly and Juliet Starrett about?

*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.

Built to Move

Kelly Starrett & Juliet Starrett

4.24 (5730 Reviews)

Health

Productivity

Mindfulness

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In "Built to Move," mobility experts Kelly and Juliet Starrett reveal ten essential habits transforming how we live in our bodies. Endorsed by Whole30's Melissa Urban as "revolutionary," this guide offers a 21-day roadmap to freedom from pain that Olympic athletes swear by. What's your mobility score?

What is Built to Move by Kelly and Juliet Starrett about?

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.

Who should read Built to Move?

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.

Is Built to Move worth reading?

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.

What are the 10 Vital Signs in Built to Move?

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.

How does Built to Move approach mobility?

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.

What sleep advice does Built to Move offer?

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.

How does Built to Move address nutrition?

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.

What critiques exist about Built to Move?

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.

How does Built to Move compare to Kelly Starrett’s earlier books?

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.

Can Built to Move help office workers?

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.

What’s the key takeaway from Built to Move?

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.

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Key takeaways

The Movement Crisis: How We Lost Our Natural Design

00:00

Your body is literally built to move, yet modern life has you functioning at a fraction of your potential. Think about it - when was the last time you sat cross-legged on the floor, or squatted comfortably? These fundamental human positions have largely vanished from Western life, with devastating consequences for our health and longevity. Physical therapists Kelly and Juliet Starrett discovered this truth dramatically during the 2000 World Rafting Championships in Chile. When Kelly's team flipped their raft in dangerous rapids due to poor preparation, they were rescued by Juliet's better-prepared women's team - a powerful lesson that you can't bypass the basics, whether in rafting or maintaining your body. Through decades working with Olympic athletes, military personnel, and everyday people suffering from pain, the Starretts uncovered something remarkable: the key to resolving chronic pain, improving energy, and extending healthy lifespan isn't found in complex workout regimens or expensive supplements. It's in reclaiming the fundamental movement patterns we've abandoned.

The Ten Vital Signs: A New Framework for Movement Health

The Floor Connection: Our Forgotten Foundation

The Breathing Revolution: More Than Just Survival

Unlocking Hip Extension: The Missing Movement

Walking: The Miracle Movement

Movement as Medicine: The Path Forward

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Built to Move isn't just a book — it's a masterclass in Health. To help you absorb its lessons in the way that works best for you, we offer five unique learning modes. Whether you're a deep thinker, a fast learner, or a story lover, there's a mode designed to fit your style.

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"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

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@Pitiful

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"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

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"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

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"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

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Built to Move by Kelly Starrett & Juliet Starrett Summary

Overview of Built to Move

Key Takeaways from Built to Move

Overview of its author - Kelly Starrett & Juliet Starrett

Common FAQs of Built to Move

Similar books to Built to Move

More like this

Key takeaways

The Movement Crisis: How We Lost Our Natural Design

The Ten Vital Signs: A New Framework for Movement Health

The Floor Connection: Our Forgotten Foundation

The Breathing Revolution: More Than Just Survival

Unlocking Hip Extension: The Missing Movement

Walking: The Miracle Movement

Movement as Medicine: The Path Forward

Quick Summary Mode - Read or listen to Built to Move Summary in 8 Minutes

Flash Card Mode - Top 10 Insights from Built to Move in a Nutshell

Fun Mode - Built to Move Lessons Told Through 19-Min Stories

Personalize Mode - Read or listen to Built to Move Summary in 0 Minutes

Download Built to Move PDF

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Key takeaways

The Movement Crisis: How We Lost Our Natural Design

The Ten Vital Signs: A New Framework for Movement Health

The Floor Connection: Our Forgotten Foundation

The Breathing Revolution: More Than Just Survival

Unlocking Hip Extension: The Missing Movement

Walking: The Miracle Movement

Movement as Medicine: The Path Forward

More like this