Built to Move

Streszczenie książki

Kelly Starrett and Juliet Starrett are a husband-and-wife team passionate about mobility, movement, and health. They are co-authors of the Wall Street Journal bestseller Deskbound. Dr. Kelly Starrett is also coauthor of the New York Times bestseller Becoming a Supple Leopard, and cofounder of the mobility program the The Ready State. Juliet Starrte, J.D. is an attorney, podcaster, and entrepreneur.

Good posture is about more than appearances—it directly impacts breathing, which is essential for muscle function and movement. Effective breathing involves deep inhalations that expand the belly, chest, and ribs, nasal breathing to improve endurance and avoid issues like snoring, and slow breathing to activate relaxation. The BOLT Test can measure your CO2 tolerance, with higher scores indicating better oxygen utilization and energy levels. To improve, practice slow, deep nasal breathing daily, adding a humming exhalation for added benefits. Similarly, prolonged sitting harms health, even with regular exercise. To counteract this, limit sitting to 30-minute intervals and incorporate more walking into your day. Walking improves physical and mental health, burns calories efficiently, and supports joint and bone health. Aim for 8,000–10,000 steps daily, focusing on proper foot alignment and flat shoes or barefoot walking. Additionally, prolonged sitting restricts hip extension, a key movement for mobility. The Couch Test can assess and improve this range of motion through regular practice and glute engagement. Mobility, or moving as nature intended, is vital for overall health. The Sit-and-Rise test evaluates functional movement, with a goal of sitting on the floor for 30 minutes daily to improve flexibility and reduce pain. Finally, sleep is critical, with most people needing 7–9 hours nightly. Poor sleep increases health risks, while good sleep enhances performance and recovery. Prioritize consistent schedules, physical activity, reduced caffeine, and a relaxing environment to optimize rest and well-being.

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