Built to Move: The 10 essential habits that will help you live a longer, healthier life
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How interesting that a book that claims to debunk and simplify so much ... ends up overcomplicating and overengineering so many things. Hang on, what? My viscera needs to 'move' for good health? I knew jumping was good for the heart rate, circulation, cardio fitness, bone strength, balance and more, but I didn't know it was also good for my internal organs. For those that can't jump, I learned that bouncing without lifting your feet off the ground still achieves great benefits for the body, so there's something for everyone. We start off with a really fun and exciting story of how Juliet survived a run in with a hippo, which is the most dangerous animal on earth after the mosquito. We talk about their journey into the work they do now in the world of movement, including the ten key techniques to enhance our capacity for movement. Why something as simple as the ability to get up and down off the floor without putting a hand or a knee down is correlated with living longer and having fewer health issues. They talk about objective health benchmarks that are missing in the broader conversation of movement and how to benefit from them. We talk about the ten vital signs of movement and how to know if you are doing these well and how this book stemmed from their work with elite performers and figuring out what works best. We talk about what mobility actually is and why it is not exercise. We talk about the real story about sitting and why it isn’t bad, but how we can do it better. We talk about how consistency trumps heroism as well as many other things in this very informative episode that I enjoyed very much. So let’s join Juliet and Kelly. Kelly and Juliet, welcome. Thanks so much for being here.
COMPREHENSIVE TREATMENT. We understand the limitations in each treatment technique and know each patient is different. Patients respond uniquely to various forms of treatment. Our treatments provide a combination of chiropractic manipulation, rehabilitation/corrective exercise, and manual soft tissue therapies to ensure the best result. And we know that everywhere on the planet, everyone knows what a push up is. In fact, the universal language in the world is actually food and training. Those two things everyone can wrap their heads around. Whether you’re running or jogging or lifting weights or deadlifting, you can go to any planet. And everyone knows these fundamentals of how people train and eat. And so here we have these two huge kind of cultural pieces, and for us, it was a way of getting better at our sport. We loved the training. It felt new and exciting. And all of a sudden, I’m in physio school and we’re running a gym, and we really start to see that there are some connections between position, pain, and loss of power. That when we started improving people’s root shapes, restoring their native range of motion. They got out of pain, and those people ended up being super durable, and they went faster and lifted more. And that was really the beginning of sort of the whole thing. Most people should be in that same category. “My knee is sore after a big run.” Well, why is that and what can we do about it? And the easiest thing we know is to actually just restore someone’s range of motion around that.Next, see if you can raise the free knee and place the foot on the ground. Keep the other knee at the floor-wall intersection. Finally, raise your torso fully upright. If you can hit this position without much discomfort, congrats you have great hip extension! Hold the same positions, but for longer; work up to 3, even 5 minutes. Just remember to breathe deeply and squeeze your butt. Katie: Yeah, I would love to delve a little deeper into those vital signs, maybe with just walk us through a few of them. I know there’s much more in the book than we can cover in a 1 hour podcast, but just maybe a few of them with examples, because I think you’re right, having this benchmark and something tangible makes the whole process more fun and your ability to make improvement in each of those areas much more tangible as well. Mouth breathing is associated with all kinds of health problems such as sleep apnea, snoring, and bloating. Nose breathing, on the other hand, is associated with better lung capacity and increased endurance. Finally, you’ll want to breathe slowly. This activates the parasympathetic nervous system the part of your body responsible for rest and relaxation.
Organised around ten assessments and ten physical practices that anyone can do, Built to Move is designed to improve the way your body feels - less stiffness! fewer aches and pains! - and boost the overall quality of your life, no matter how you spend your time.As an example, the behavior “walking more” helps you sleep better and it also helps decongest your tissues so you have healthier tissues My first problem is that some of their sources are not reputable, and some of the reputable ones do not say what the Starretts' claim they say. For an example, they repeatedly quote a study that showed people who sat for less than 3 hours a day were less likely to die than people who sat for more than 6 hours a day, and use that to set a target for everyone to sit less than 6 hours a day. I looked up that study. It was specifically about leisure time, not a full day, and explicitly excluded time spent at one's job. While it supports that less sitting is good, it is absolutely not valid for setting a target for a 24 hour period.