Built to Move

Kelly Starrett, Juliet Starrett

The Ten Essential Habits to Help You Move Freely and Live Fully

19 min

Summary

Built to Move is a compelling exploration of the critical role movement plays in our health and well-being. The authors present a persuasive argument that in an age dominated by sedentary lifestyles, we must prioritize physical activity to improve our quality of life. The book is structured around seven main ideas, each highlighting different aspects of movement and its implications for individuals and communities. From the importance of creating movement-friendly environments to the role of technology, mindfulness, and community support, the authors provide a comprehensive framework for understanding and enhancing our relationship with movement.

The initial chapters focus on the fundamental importance of movement, emphasizing that it is essential not only for physical health but also for mental well-being. The authors back their claims with scientific research, illustrating how regular physical activity can lead to improved mood, creativity, and productivity. They argue that movement should be integrated into our daily lives, rather than viewed as a chore or an obligation.

As the book progresses, the authors delve into the concept of creating environments conducive to movement. They highlight how our surroundings can either facilitate or hinder physical activity. By showcasing examples from various organizations that have successfully implemented movement-friendly policies, the authors demonstrate that simple changes in the workplace can lead to significant improvements in employee health and morale.

The discussion on technology is particularly relevant in today's digital age. While the authors acknowledge the negative impact of excessive screen time, they also explore how technology can be harnessed to promote movement. Fitness trackers, mobile apps, and online communities are presented as tools that can motivate individuals to stay active. However, the authors caution against over-reliance on technology, urging readers to find a balance that works for them.

Mindfulness is another critical theme in the book, with the authors advocating for a deeper connection between mind and body during physical activity. They introduce mindfulness practices that can enhance the benefits of movement, such as yoga and mindful walking. By fostering awareness of our bodies and movements, we can reduce stress and improve our overall mental health.

The importance of community is also highlighted, with the authors arguing that social support can significantly enhance motivation for physical activity. They encourage readers to engage with local groups or create their own communities focused on movement. By sharing experiences and supporting one another, individuals can foster a culture of movement that benefits everyone involved.

Finally, the authors emphasize that movement is a lifelong journey. They encourage readers to explore various forms of physical activity, finding what they enjoy most to ensure sustainability. The book concludes with practical advice on how to integrate movement into daily life, offering actionable tips that readers can implement immediately.

Overall, Built to Move serves as a powerful reminder of the importance of movement in our lives. It encourages readers to rethink their relationship with physical activity and to prioritize movement as a means to enhance their health and well-being. The book is not just for fitness enthusiasts; it is for anyone looking to improve their quality of life through movement.

The 7 key ideas of the book

1. The Importance of Movement

The book emphasizes that movement is a fundamental aspect of human health and well-being. It argues that in today's sedentary lifestyle, many people have forgotten the importance of regular physical activity. Movement is not just about exercise; it's about incorporating physical activity into daily routines. The authors present scientific evidence linking movement to improved mental health, increased productivity, and enhanced creativity. They advocate for a holistic approach to movement, suggesting that small changes, such as walking more or taking the stairs, can lead to significant health improvements over time.

The concept of movement is presented as a cornerstone of human health and overall well-being, underscoring its critical role in our lives, especially in the context of modern society, which has increasingly embraced sedentary habits. The authors delve into the notion that movement transcends the traditional boundaries of exercise; it is not merely confined to structured workouts or gym sessions. Instead, they argue that movement should be woven into the fabric of our daily lives, becoming an integral part of our routines.

In exploring this idea, the authors provide compelling scientific evidence that establishes a strong connection between regular movement and various facets of mental health. They highlight how engaging in physical activity can lead to reductions in anxiety, depression, and stress levels. This is attributed to the release of endorphins and other neurotransmitters during movement, which contribute to an enhanced mood and overall mental wellness. The text emphasizes that even modest amounts of movement can yield significant psychological benefits, suggesting that the act of moving—whether it be a brisk walk, a short bike ride, or even standing more frequently—can create a positive feedback loop that fosters emotional resilience and cognitive clarity.

Furthermore, the authors draw attention to the impact of movement on productivity and creativity. They argue that incorporating more physical activity into one’s day can lead to improved focus and cognitive function, which are essential for both personal and professional success. The act of moving is presented as a catalyst for creative thinking, as it stimulates brain activity and encourages new ideas to flow. This aligns with the concept that taking breaks to move can rejuvenate the mind, allowing for greater innovation and problem-solving capabilities.

The approach advocated by the authors is holistic, emphasizing that movement does not need to be grand or monumental to be effective. They encourage individuals to adopt small, manageable changes in their daily routines that can lead to substantial health benefits over time. Simple actions, such as opting for stairs instead of elevators, walking or biking for short errands, or even incorporating short bursts of movement throughout the day, are highlighted as practical strategies that anyone can implement. The cumulative effect of these small changes can significantly enhance one’s overall health, leading to improved physical fitness, better mental health, and a more vibrant lifestyle.

In summary, the emphasis on movement is presented as a vital component of a healthy life, urging individuals to recognize its importance and actively seek ways to integrate it into their everyday activities. The authors champion the idea that by prioritizing movement, we can reclaim our health, boost our mental well-being, and unlock our full potential, ultimately leading to a more fulfilling and dynamic existence.

2. Creating a Movement-Friendly Environment

The authors discuss how our surroundings influence our ability to move. They suggest that to promote a culture of movement, individuals and organizations must create environments that encourage physical activity. This includes designing workspaces that facilitate movement, such as standing desks, walking meetings, and accessible stairways. The book highlights case studies of companies that have successfully implemented movement-friendly policies, demonstrating that a supportive environment can lead to healthier, happier employees and ultimately improve overall productivity.

The discussion around creating a movement-friendly environment emphasizes the profound impact that our physical surroundings have on our ability to engage in regular physical activity. The authors articulate that our modern lifestyle, often characterized by sedentary behaviors, is largely influenced by the design of our environments. In workplaces, for instance, traditional office setups with cubicles and desk-bound work can discourage movement, leading to a range of health issues, including obesity, cardiovascular diseases, and mental health challenges.

To counteract these negative effects, the authors advocate for a paradigm shift in how we design workspaces and public areas. They propose that organizations should prioritize the creation of environments that inherently encourage movement. This can be achieved through several strategies. For example, incorporating standing desks allows employees to alternate between sitting and standing throughout the day, which can reduce the risks associated with prolonged sitting. Walking meetings are another innovative approach; by conducting discussions while walking, employees not only engage in physical activity but also often find that their creativity and problem-solving skills are enhanced in a more dynamic setting.

Accessibility is another crucial aspect of a movement-friendly environment. The authors stress the importance of designing spaces that make it easy for individuals to choose active options. This includes ensuring that stairways are accessible and inviting, perhaps by making them visually appealing or by placing them in prominent locations to encourage their use over elevators. Such design choices can subtly nudge individuals towards more active behaviors without requiring significant effort or conscious decision-making.

The book further illustrates these concepts through various case studies of companies that have successfully implemented movement-friendly policies. These examples serve to demonstrate that when organizations take proactive steps to foster a culture of movement, they often see tangible benefits. Healthier employees tend to experience lower levels of stress and higher levels of job satisfaction, which can translate into improved morale and retention rates. Additionally, the increase in physical activity can lead to enhanced productivity, as employees who move more frequently tend to have better focus and energy levels.

Moreover, the authors highlight the broader implications of creating movement-friendly environments, suggesting that such changes can contribute to a culture that values health and well-being. When organizations prioritize movement, they signal to their employees that physical health is a shared responsibility and a valued aspect of the workplace culture. This can inspire individuals to take ownership of their own health, leading to a ripple effect that extends beyond the workplace and into their personal lives.

In summary, the emphasis on creating a movement-friendly environment illustrates a holistic approach to health and productivity. By rethinking the design of our spaces and the policies that govern them, individuals and organizations can cultivate an atmosphere that not only promotes physical activity but also enhances overall well-being and effectiveness in both professional and personal realms.

3. The Role of Technology in Movement

While technology is often blamed for promoting a sedentary lifestyle, the book argues that it can also be a powerful tool for encouraging movement. The authors explore various technologies, such as fitness trackers and mobile apps, that help individuals monitor their activity levels and set movement goals. They discuss how gamification and social sharing can motivate people to be more active. However, they also caution against becoming overly reliant on technology, emphasizing the need for balance and mindfulness in its use.

The discussion surrounding the role of technology in movement presents a nuanced perspective on how modern advancements can be leveraged to promote physical activity rather than hinder it. While it is commonly observed that technology, especially in the form of screens and digital devices, contributes to a more sedentary lifestyle, there is a counter-narrative that highlights how technology can serve as a catalyst for encouraging movement and enhancing physical well-being.

One of the primary tools discussed in this context is fitness trackers. These devices have gained popularity for their ability to provide real-time data on various aspects of physical activity, such as steps taken, heart rate, calories burned, and even sleep patterns. By offering users a tangible way to monitor their daily movement, fitness trackers empower individuals to take control of their health. The data collected can be used to set achievable movement goals, fostering a sense of accountability and achievement. This self-tracking aspect can be particularly motivating, as individuals can visually see their progress over time, which reinforces positive behavior changes.

Mobile applications also play a significant role in promoting movement. Many of these apps are designed to help users set specific fitness goals, track their activities, and even connect with others who share similar health and fitness aspirations. The integration of gamification elements—such as rewards, challenges, and leaderboards—adds an engaging layer that can motivate individuals to increase their activity levels. By turning movement into a game, these applications create a fun and competitive atmosphere that encourages users to push themselves further than they might have otherwise.

Social sharing features within these apps can amplify motivation as well. When individuals share their achievements, progress, and challenges with a community or on social media platforms, they not only receive encouragement and support from others but also experience a sense of belonging. This social aspect can be a powerful motivator, as people often feel inspired to engage in physical activity when they see their peers doing the same. The sense of community that technology can foster is invaluable, especially for those who may struggle with motivation when exercising alone.

However, the authors also express a critical viewpoint regarding the over-reliance on technology. While these tools can be beneficial, there is a cautionary note about the potential risks of becoming too dependent on them. This dependency can lead to a disconnection from the natural cues our bodies provide about movement and activity. The emphasis on metrics and data can sometimes overshadow the intrinsic enjoyment of physical activity. Therefore, there is a strong emphasis on the need for balance and mindfulness in the use of technology. Users are encouraged to integrate these tools into their lives in a way that enhances their experience of movement rather than detracting from it.

Ultimately, the conversation about technology and movement is not black and white. It is about finding a harmonious relationship where technology serves as an enabler of physical activity, rather than a barrier. By adopting a mindful approach to how technology is utilized—embracing its benefits while remaining aware of its limitations—individuals can cultivate a more active lifestyle that is both fulfilling and sustainable.

4. Mindfulness and Movement

The connection between mindfulness and movement is a central theme in the book. The authors argue that being present and aware during physical activity enhances the benefits of movement. They introduce practices such as mindful walking and yoga, which promote a deeper connection between mind and body. By focusing on the sensations of movement and breathing, individuals can reduce stress and improve their overall mental health. The book provides practical tips on how to incorporate mindfulness into daily movement practices, making it accessible for readers.

The connection between mindfulness and movement is intricately woven throughout the narrative, emphasizing the profound impact that being fully present can have on one’s physical and mental well-being. The authors delve into the premise that when individuals engage in physical activities with a mindful approach, they not only enhance the effectiveness of the exercise but also cultivate a deeper awareness of their bodies and the sensations that arise during movement. This heightened state of awareness serves to bridge the gap between mind and body, fostering a holistic experience that can lead to transformative changes in both physical health and mental clarity.

Practices such as mindful walking and yoga are highlighted as exemplary methods to integrate mindfulness into movement. Mindful walking encourages individuals to slow down and pay attention to the rhythm of their steps, the feeling of the ground beneath their feet, and the surrounding environment. This practice transforms a simple act of walking into a meditative experience, allowing practitioners to immerse themselves in the present moment. The authors explain that by focusing on these sensory experiences, individuals can cultivate a sense of peace and reduce the noise of everyday stressors.

Similarly, yoga is presented not only as a physical practice but as a means of cultivating mindfulness through intentional breath and movement. The authors discuss various yoga postures and sequences that encourage individuals to connect with their bodies, fostering a deeper understanding of their physical limitations and strengths. By concentrating on breath control and the sensations associated with each pose, practitioners can achieve a state of relaxation and mental clarity that extends beyond the mat.

The book also provides practical strategies for incorporating mindfulness into daily movement routines, making these concepts accessible to readers of all backgrounds. Simple techniques, such as setting aside a few minutes for mindful stretching or incorporating breathing exercises into daily activities, are suggested as ways to enhance the overall experience of movement. The authors emphasize that these practices do not require significant time commitments or specialized training, making them feasible for anyone looking to improve their mental health and overall well-being.

Ultimately, the exploration of mindfulness in relation to movement underscores the idea that physical activity is not merely a means to an end, such as weight loss or fitness, but rather an opportunity for self-discovery and personal growth. By fostering a mindful approach to movement, individuals can unlock a wealth of benefits that extend far beyond physical health, leading to improved emotional resilience, reduced anxiety, and a more profound connection to oneself and the world around them.

5. Community and Movement

The book highlights the importance of community in fostering a culture of movement. The authors argue that social support and shared experiences can significantly enhance motivation and adherence to physical activity. They discuss various community initiatives, such as group exercise classes and local walking clubs, that promote movement and build social connections. The authors encourage readers to seek out or create communities that prioritize movement, as this can lead to lasting behavioral changes and improved health outcomes.

The concept of community and movement is intricately woven into the fabric of promoting a healthier lifestyle through physical activity. At its core, the idea emphasizes that engaging in physical movement is not merely an individual endeavor but rather a collective experience that is greatly enhanced by social interaction and support. The authors delve into the psychological and social dynamics that underpin this relationship, illustrating how being part of a community can significantly influence one's motivation to engage in regular physical activity.

One of the key arguments presented is that social support serves as a powerful motivator. When individuals are surrounded by like-minded peers who share similar goals related to fitness and health, they are more likely to stay committed to their exercise routines. This sense of belonging can create a positive feedback loop where encouragement and accountability are fostered within the group, making it easier for individuals to push through challenges and maintain their activity levels over time. The authors highlight that this communal aspect not only boosts motivation but also helps to mitigate feelings of isolation that can often accompany individual exercise pursuits.

The book provides numerous examples of community initiatives that have successfully promoted movement. Group exercise classes, for instance, not only offer structured physical activity but also create an environment where participants can forge friendships, share experiences, and celebrate each other's progress. These classes often become social events where individuals look forward to gathering, thus reinforcing the habit of regular movement. Similarly, local walking clubs serve as another illustration of how community engagement can encourage physical activity. Participants in these clubs not only enjoy the health benefits of walking but also engage in meaningful conversations, build camaraderie, and establish a routine that integrates movement into their daily lives.

Moreover, the authors advocate for readers to actively seek out existing communities or even create their own. By doing so, individuals can cultivate an environment that prioritizes movement and health, which can lead to lasting behavioral changes. The idea is that when movement is embedded in a social context, it transforms from a solitary task into a shared experience, making it more enjoyable and sustainable. The authors emphasize that this communal approach can lead to improved health outcomes, as individuals are more likely to stick with their physical activity plans when they feel supported by others.

In summary, the discussion around community and movement underscores the profound impact that social connections can have on one's ability to engage in and maintain a physically active lifestyle. By fostering environments that prioritize movement through community initiatives, individuals can enhance their motivation, build lasting relationships, and ultimately achieve better health outcomes. This perspective encourages a shift from viewing exercise as a personal obligation to embracing it as a shared journey that enriches both physical well-being and social bonds.

6. Movement as a Lifelong Journey

Movement is framed as a lifelong journey rather than a short-term goal. The authors stress that it's essential to develop a sustainable approach to physical activity that fits individual lifestyles and preferences. They encourage readers to explore different types of movement, from traditional exercise to recreational activities, to find what they enjoy most. This exploration can lead to a more fulfilling and consistent movement practice, enhancing overall quality of life. The book emphasizes that it's never too late to start moving and that every small step counts.

Movement is conceptualized as a lifelong journey, a continuous process rather than a series of isolated events or short-term goals. This perspective is crucial as it shifts the focus from immediate results, like weight loss or enhanced athletic performance, to a more holistic view of physical activity that integrates seamlessly into daily life. The authors advocate for a sustainable approach to movement, one that is personalized and adaptable to individual preferences, schedules, and lifestyles.

This means that rather than adhering to rigid exercise regimens that may feel daunting or unappealing, individuals are encouraged to explore a variety of movement forms. This could include traditional exercises such as running, swimming, or weightlifting, but also extends to recreational activities like dancing, hiking, gardening, or even playing with children. The idea is to discover what brings joy and satisfaction, as enjoyment is a key factor in maintaining a consistent movement practice.

By fostering a sense of exploration, individuals can uncover new activities that resonate with them, which can lead to a more fulfilling relationship with movement. This exploration is not just about physical benefits; it also enhances mental and emotional well-being. Engaging in movement that is enjoyable can reduce stress, boost mood, and improve overall life satisfaction.

The authors emphasize that it is never too late to begin this journey. Regardless of age, fitness level, or past habits, every small step taken towards increased movement contributes positively to one’s health. This could be as simple as taking a short walk, stretching during breaks, or incorporating playful activities into daily routines. The cumulative effect of these small actions can lead to significant improvements over time.

Ultimately, the philosophy presented encourages individuals to view movement as an integral part of life, one that should be embraced and celebrated rather than seen as a chore or obligation. This mindset fosters a sustainable and enjoyable approach to physical activity, making it easier to incorporate movement into one’s life for the long term, thereby enhancing overall quality of life and well-being.

7. Integrating Movement into Daily Life

The final key idea revolves around practical strategies for integrating movement into everyday life. The authors provide actionable tips for busy individuals to incorporate more movement into their routines, such as setting reminders to stand up, taking short breaks to stretch, or scheduling regular walks. They also discuss the importance of setting realistic goals and celebrating progress, no matter how small. By making movement a priority and integrating it into daily habits, individuals can significantly improve their physical and mental well-being.

The concept of integrating movement into daily life emphasizes the necessity of weaving physical activity seamlessly into the fabric of our everyday routines. In a world where many people lead increasingly sedentary lifestyles, the authors advocate for a proactive approach to ensure that movement becomes a natural and consistent part of life rather than an afterthought.

To begin with, the authors suggest practical strategies that cater to the busy individual. One of the simplest yet most effective methods is setting reminders to prompt oneself to stand up and move around. This could be as straightforward as using smartphone alarms or calendar notifications to signal a break from prolonged sitting. By creating these prompts, individuals can disrupt their periods of inactivity and encourage regular movement throughout the day.

Additionally, the authors highlight the value of taking short breaks to stretch. These brief interludes not only serve to alleviate physical tension that builds up from sitting but also refresh mental focus, enhancing overall productivity. Stretching can be incorporated into various points in the day, such as during work meetings or while waiting for a task to load on a computer. This flexibility allows individuals to find moments of movement without needing to carve out significant time from their schedules.

Scheduling regular walks is another actionable tip presented. The authors encourage individuals to view walking not just as a form of exercise but as a vital part of their daily routine. This could involve taking a walk during lunch breaks, opting for stairs instead of elevators, or even walking meetings. By intentionally setting aside time for walking, individuals can not only improve their physical health but also foster social connections and creativity, as walking often leads to more open and engaging conversations.

Setting realistic goals is crucial in this journey toward integrating movement. The authors stress that goals should be attainable and tailored to individual circumstances. For instance, someone who is currently inactive may start with a goal of walking for just five minutes a day and gradually increase that duration. By focusing on small, achievable milestones, individuals are more likely to stay motivated and committed to their movement journey.

Celebrating progress, regardless of how small, is another significant aspect of this integration process. The authors underscore the importance of acknowledging every step taken towards a more active lifestyle. This could involve tracking daily movement, sharing achievements with friends or family, or simply reflecting on personal growth. Recognizing these accomplishments fosters a positive mindset and reinforces the habit of movement, making it more likely to stick.

Ultimately, by making movement a priority and seamlessly integrating it into daily habits, individuals can experience profound improvements in both physical and mental well-being. The authors argue that this approach not only enhances overall health but also contributes to better mood, increased energy levels, and improved cognitive function. By rethinking how movement is viewed—not as a chore or an obligation but as an essential component of a fulfilling life—individuals can cultivate a healthier, more vibrant existence.

For who is recommended this book?

This book is ideal for anyone interested in improving their health and well-being through movement. It is particularly beneficial for individuals who lead sedentary lifestyles, those looking to incorporate more physical activity into their daily routines, and anyone seeking motivation to stay active. Fitness professionals, workplace wellness coordinators, and community leaders will also find valuable insights on fostering a culture of movement in their environments.