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Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully Hardcover – April 4, 2023
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“The definitive guide for building an all-around healthy and high-performing body and mind.” —Andrew Huberman, Professor of Neurobiology, Stanford University & Host of The Huberman Lab Podcast
Ready to boost your overall quality of life without overhauling your daily routine and spending thousands? Start here – with Built to Move. Not only a book, but your new secret weapon for a more durable body and thriving health. No matter your financial background, age, or occupation, Built to Move is designed to be your lifelong companion and your guide to optimal wellness.
After decades spent working with professional athletes, Olympians, and Navy Seals, mobility pioneers Kelly and Juliet Starrett began thinking about the physical well-being of the rest of us. What makes a durable human? How do we continue to feel great and function well as we age? And how do we counteract the effects of technology-dependence, sedentary living, and other modern ways of life on our body’s natural need for activity?
The answers lie in an easy-to-use formula for basic mobility maintenance: 10 tests + 10 physical practices = 10 ways to make your body work better for a healthier, longer, and more joyful life!
Built to Move teaches you:
• Easy mobilization practices to increase range of motion and avoid injury to prepare your body for whatever comes its way
• Brand-new vital sign tests to predict your likely lifespan
• Simple hacks to integrate more movement into your daily life, escape sedentary habits, and reclaim your vitality
• Longevity-promoting nutrition and sleep tips
• Targeted breathing exercises for stress and pain management
• A proven roadmap to healthy aging in the age of unhealthy conveniences
Whether you’re 20, 50, or 70, completely new to mobility work or a professional athlete, a self-proclaimed health nut or just diving into the world of performance optimization for the first time – these practices will work for you. And the best part? They are so simple, and so easy to fit into any schedule or budget, that anyone can start at any time, no preparation needed!
If you want greater ease of movement, better health, and a happier life doing the things you love to do—and the things you want to continue doing as long as you live, what are you waiting for? This book is your game plan for the long game.
“Juliet and Kelly Starrett have given you a detailed, accessible road map to help you move through life feeling better, stronger, and more confident than you ever imagined, no matter where you’re starting from. There is no body this book will not revolutionize.”—Melissa Urban, cofounder of Whole30
- Print length336 pages
- LanguageEnglish
- PublisherKnopf
- Publication dateApril 4, 2023
- Dimensions6.11 x 1.06 x 8.52 inches
- ISBN-100593534808
- ISBN-13978-0593534809
The Amazon Book Review
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From the Publisher
Editorial Reviews
Review
—Tyghe Trimble, Fatherly
“Whether you are a professional athlete, a serious weekend warrior, or, like most people, just trying to fit it in, Juliet and Kelly are there every step of the way. The Starretts have created an accessible path for helping us all live a more fulfilled and pain-free life. There is a time and a place for getting obsessed with how much weight one can lift or have fast someone is, but we all need the basics to build our foundations upon true principles spelled out in Built to Move.”
—Gabrielle Reece, professional athlete and bestselling author of My Foot is Too Big for the Glass Slipper
"Built to Move is the definitive guide for building an all-around healthy and high-performing body and mind. What makes Built to Move so valuable is not just the extensive real-world experience that went into formulating the protocols it describes, or the rigorous peer-reviewed scientific studies those protocols are based on, but its elegant simplicity. Built to Move makes exactly clear what we all need to do, and when, and how, so that anyone can reach their health goals, regardless of current fitness, income level, or life demands. [This] should be (self-) assigned reading for anyone looking to enhance their mental or physical health and performance."
—Andrew Huberman, Professor of Neuroscience, Stanford University & Host of The Huberman Lab Podcast
“Every time my body asks, 'What did you do to me?' I go to the Starretts for answers. They’ve opened my eyes to simple and astonishingly effective approaches to back pain, hamstring pulls, and sore Achilles tendons. Now they’re offering my personal dream come true — a way to get ahead of the injuries before they happen.”
—Christopher McDougall, bestselling author of Born to Run
"Juliet and Kelly Starrett have given you a detailed, accessible road map to help you move through life feeling better, stronger, and more confident than you ever imagined, no matter where you're starting from. There is no body this book will not revolutionize."
—Melissa Urban, cofounder of Whole30
“Built to Move is a must-read for anyone with a body—that is to say, you. The Starretts have written a sweeping yet easy-to-understand and practical guide for anyone who wants to live healthier in the 21st century, from professional athletes to those well beyond retirement age. The book's strength lies in how it blends the authors' decades of cutting-edge practice with breaking science to help us live longer and better. Critically, Built to Move inspires action. It changed how I live my life, and I'm better for it. It'll do the same for you.”
—Michael Easter, bestselling author of The Comfort Crisis
"Built to Move is a game-changer. Most fitness books stop at the proverbial gym door; the Starrett's crash through that door and show that the most important work for better health happens outside the gym, and it's available to literally everyone."
—David Epstein, bestselling author of Range: Why Generalists Triumph in a Specialized World
“The Starretts are the epitome of what a Spartan is. I LOVE that they are so focused on mobility. Maintain mobility and you’ll be able to do anything. Built to Move is an amazing book.”
—Joe De Sena, Founder and CEO of Spartan
“Through practices that are engaging, introspective, and fun—yes fun!—Built To Move is the roadmap we have been waiting for that will revive what has always been your most valuable birthright: to move your body with confidence, pride, and play.”
—Jen Widerstrom, Celebrity Trainer, CEO, Author, Speaker
“Built to Move is a long overdue compilation of essential practices we all need to feel vital and functional. This simple guide is the body’s operational manual that we were not given at birth. This is not a training resource; this is a life tool to be implemented now and used forever. You’ll find yourself having fun brushing your teeth on one leg, deep breathing while walking, and activating muscles while standing in line…You’ll start to feel alive and vital the moment you implement these tools into your daily life.”
—Rebecca Rusch, 7-Time World Champion, Emmy Award Winner, Speaker, Entrepreneur
“Built to Move provides a daily living manual that can be implemented on a long-term basis. I’ve watched for years how Kelly and Juliet delivered their knowledge of movement, mobility, and injury reduction for the Army’s Rangers. Now you can use this [book] to maximize your athletic performance and significantly enhance your comfort for a healthy life. We are all built to move!”
—Mike Ferriter, Lieutenant General (Retired), US Army Ranger, President & CEO National Veterans Memorial and Museum
“Kelly and Juliet have long been at the forefront of translating complex health and fitness concepts into practical, accessible tools that can help us move better. They are masters in this domain and Built to Move distills their vast knowledge into widely applicable daily habits and tools that won’t just help you move better but live better as a result.”
—Kate Courtney, Mountain Bike World Champion, World Cup Overall Winner, Olympian
“The Greek philosopher Aristotle was quoted as saying, ‘Life is movement.’ If this is true, then we have been living less capable lives in recent years. Kelly and Juliet Starrett are not going gentle into that good night but raging against poor movement by providing a framework to live a more robust life. Through the implementation of their daily routine you can reclaim function and find your best self.”
—John Welbourn, former NFL footballer and Power Athlete
“Built to Move should be the standard movement practice we all start living by and teaching future generations.”
—Matt Vincent, Highland Games World Champion
“All of us, athletes and everyone else, need strategies for daily living. This book has amazing, life-changing insights on how to stay active and pain-free.”
—Georges St. Pierre, 2 Division UFC Champion and Actor
"We take it for granted that our complex bodies will just keep on going forever in excellent condition, which is like buying a Ferrari and leaving it sitting out in the weather all year long, for years on end, and expecting it to just continue to work perfectly. This book needs to be the curriculum for any human who moves and desires to move well. Read it. Your body will thank you."
—Ben Greenfield, author, coach, and speaker
"Eschewing intensive workouts, the Starretts focus on boosting mobility through simple exercises....Helpful illustrations demonstrate how to perform the exercises and the low intensity of the workouts will appeal to those intimidated by more demanding regimens. Even couch potatoes will be motivated to get moving.
—Publishers Weekly
About the Author
JULIET STARRETT, J.D. is an entrepreneaur, attorney, author, and podcaster. She is the cofounder and CEO of The Ready State, the former cofounder and CEO of San Francisco CrossFit. She is coauthor of the Wall Street Journal best seller Deskbound, and was a professional whitewater paddler, winning three world championships and five national titles. She lives in California.
Excerpt. © Reprinted by permission. All rights reserved.
To see what we mean, take off your shoes. That’s right: shoes off. Now follow these instructions:
In an area free of debris, stand with one foot crossed in front of the other. Without holding on to anything (unless you feel very unsteady), bend your knees and lower yourself to the floor until you’re sitting in a cross-legged position. Now, from the same cross-legged position, lean forward with your hands outstretched in front of you for balance, and rise off the floor—if possible, without placing your hands or knees on the floor or using anything else for support.
You have now just taken what’s called the Sit-and-Rise Test. So, how’d you do? Don’t worry if you didn’t ace it. There’s no public service message on TV telling you that you need to practice getting up and down off the floor. Doctors never mention it. Fitness trainers have other fish to fry. But being able to sit and rise without support is a singular way to tell if you’ve got a body that’s dynamic and able to move in ways that will make you feel alive—and even help you stay alive longer. Same goes for hitting all the other usually overlooked benchmarks you’ll encounter in this book.
The reason we hit you with the Sit-and-Rise Test so soon (we’ll revisit it in full starting on page 30) is because we wanted to get you thinking about what being able to get up and down off the floor represents: mobility. “Mobility” is a kind of wonky term that refers to something quite beautiful: the harmonious convergence of all the elements that allow you to move freely and effortlessly through space and life. Everything is in sync—your joints, muscles, tendons, ligaments, fascia, nerves, brain, and the vasculature that runs through the body. The program in this book—and our life’s work—addresses this whole network of movement components. Harnessing its power will help you achieve agility, ease, and quickness of step while vanquishing restriction, rigidity, and pain.
And, contrary to what you might expect, achieving good mobility doesn’t call for exercise. No cardio. No strength training. Instead, it’s a series of simple activities that enhance your capacity for free and easy movement, and in doing so also improve all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion. You use your body’s infrastructure, so you don’t lose your body’s infrastructure. Mobility also primes the body for exercise, if that’s what you want to do. But more important, it primes the body for life.
The premise of Built to Move is simple: 10 tests + 10 physical practices = 10 ways to make your body work better. It introduces elements of well-being that most people have never heard of before, weaving them into a plan that everyone can accomplish in one form or another. Like the Sit-and-Rise activity you just did, the tests are markers of what we call Vital Signs, indicators of how well you move, how much you move, or how well some of your other lifestyle activities support movement. You’re about to find out things like whether you can raise your arms overhead without restriction, if you can balance on one leg, how high (or low) your daily micronutrient intake is, and how many hours of sleep you’re getting per night. These aren’t things that are traditionally known as Vital Signs, but we’d argue that it’s just as important to gather information on these aspects of health as it is to chart your pulse, blood pressure, and cholesterol levels. These Vital Signs provide clues to why you may have aches, pains, and fatigue; they foretell whether you’ll be able to recover well from illness or injury; and they serve as a harbinger of how active you’ll be as you age.
Product details
- Publisher : Knopf (April 4, 2023)
- Language : English
- Hardcover : 336 pages
- ISBN-10 : 0593534808
- ISBN-13 : 978-0593534809
- Item Weight : 1.3 pounds
- Dimensions : 6.11 x 1.06 x 8.52 inches
- Best Sellers Rank: #3,065 in Books (See Top 100 in Books)
- #6 in Stretching Exercise & Fitness
- #19 in Longevity
- #84 in Happiness Self-Help
- Customer Reviews:
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About the authors
Kelly is a Doctor of Physical Therapy and is the co-author of the New York Times bestsellers 'Becoming a Supple Leopard', 'Ready to Run' , and now 'Built to Move'. He also co-authored the Wall Street Journal bestseller 'Deskbound'.Kelly was also the co-founder of San Francisco CrossFit, the 21st CrossFit affiliate.
Kelly consults with athletes and coaches from the NFL, NBA, NHL, and MLB the US Olympic Team and CrossFit, Premier Football and Rugby Teams, works with elite Army, Navy, Air Force, Marines, and Coast Guard forces, and consults with corporations on employee health and well-being. Dr. Starrett’s work is not limited to coaches and athletes; his methods apply equally well to children, desk jockeys, and anyone dealing with injury and chronic pain. He believes that every human being should know how to move and be able to perform basic maintenance on themselves.
Juliet is a health and fitness entrepreneur, author, attorney, podcaster, and former professional athlete. She is the co-author of the New York Times, Sunday Times, and Wall Street Journal Bestseller, Built to Move (2023), and co-author of the Wall Street Journal Bestseller Deskbound, Standing Up to a Sitting World (2015). She has appeared on Good Morning America, NPR, the Rich Roll Podcast, The Model Health Show, and hundreds of other podcasts.
She is the co-founder and CEO of The Ready State, a media-based health and wellness company. The company disrupted the fitness industry with the creation of a completely new market category of movement and mobility. The Ready State's client list includes the U.S. military, professional sports teams, and Olympians.
Juliet also co-founded San Francisco Crossfit, one of the regimen’s first brick-and-mortar affiliates in 2005. As Crossfit grew into a global fitness phenomenon with more than 15,000 locations, the Starretts built the San Francisco gym into a paragon of the movement. It was named one of the “Top 10 Crossfit Gyms in America” by Men's Health Magazine and received coverage from ESPN, 60 Minutes, The Tim Ferriss Show, Outside Magazine, and the SF Chronicle.
Juliet also serves as a Board Director and Chairman of StandUpKids, a nonprofit she founded to combat the health effects of sedentary lifestyles. She received a Jefferson Award for Public Service for her parallel contributions as Board Director of Liquid Camp, a whitewater kayaking summer camp for HIV-positive youth, and as Board Director and Vice President for Girl Ventures, an outdoor adventure camp nurturing resilience and leadership in young women. Her work around increasing mobility for children has earned media coverage from 60 Minutes, CNN, NBC, Fast Company, and
Yahoo News and she has appeared on The Today Show and more than 30 podcasts.
Prior to starting her own business, Juliet was a Senior Associate at the global law firm Reed Smith, LLP. She has served
on the Board of Advisors for two for-profit ventures: the branded fitness regimen Extreme Performance Training
(XPT) and Worklete, a startup offering predictive analytics that reduce frontline team injuries. Juliet is also a
founding member and advisor to Roam Media, a startup producing original digital content in partnership with
professional athletes and filmmakers.
In addition to her success in business, law, and writing, Juliet is one of the most decorated competitive whitewater
athletes in the world. She was the U.S. National Champion in Extreme Whitewater Racing from 1997 to 2000
and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the
Master Division.
Juliet is a survivor of both cancer and a Zimbabwean hippo bite, and lives with her husband and business partner,
Kelly, and their two daughters in San Francisco. She earned her J.D. from the University of San Francisco School
of Law and her Bachelor of Science in Environmental Science and Policy from the University of California at
Berkeley.
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Reviewed in India on March 15, 2024
As a society as a whole we don’t move enough and this gem of a book will help you understand how to move more, eat better, sleep better, and just feel better as a whole. I would highly recommend this book to anyone and already plan to give it as a gift to a few family members who dare I say probably could use it.