Built to Move

Modern lifestyles, full of long periods of sitting, minimal movement and technologies that simplify everyday activities, are increasingly distancing us from natural movement habits. The body, built for dynamism, suffers from stagnation, leading to a deterioration of physical health and overall vitality. Juliet and Kelly Starrett's book, "Built to Move," offers simple yet effective solutions that can help anyone improve mobility, health, and quality of life. Through practical advice, exercises, and changes in daily habits, the authors guide us to a more active and functional life, regardless of age or fitness level.

Our modern era, characterized by sedentary lifestyles, has brought great convenience but also less visible health risks. Indeed, prolonged sitting, often referred to as the new smoking habit, has serious consequences for our physical and mental health. Sitting may seem perfectly harmless. Office work, long journeys or hours spent in front of a TV or computer screen are among the typical activities that keep us tied to a chair for hours on end. When we sit continuously for more than 30 minutes, our body gradually switches into "energy-saving mode". Muscles, especially those in the lower body, stop working actively. This can lead to a lower metabolism, which in turn increases the risk of obesity, type 2 diabetes and cardiovascular disease. This problem isn't new - as far back as the 1950s, researchers found that London bus drivers who sat all day were more likely to develop heart disease than their colleagues who stood and collected tickets all day. As well as physical problems, sitting can also affect our psyche. Long hours without movement lead to poor blood flow to the brain, which can cause fatigue, reduced concentration and even contribute to feelings of anxiety or depression. Jana, a teacher who sat for 8 hours a day preparing materials for her students, began to realize years later that her constant back and headaches were not just "work fatigue" but a result of her lifestyle. The solution, however, is not to avoid sitting altogether, but to break it up sensibly. A simple trick is enough: every half hour, stand up for two minutes, stretch and maybe take a few steps around the room. Such small "resets" activate the muscles, improve blood circulation and keep the metabolism going. In 2011, research showed that people who regularly interrupt sitting with short breaks have better blood sugar control than those who sit without moving. Practical tips can be simple yet effective. If you spend your days in an office, consider using a height-adjustable desk that allows you to alternate between sitting and standing. Or make a habit of making phone calls around the room instead of sitting statically. Every step counts and can help keep your body functional and healthy. Prolonged sitting is a challenge of our time, but with the right approach we can minimize its negative effects. The body is made for movement, not stagnation - you just need to give it a chance and give it what it needs on a regular basis. This simple change can make a significant contribution to a longer and better quality of life.

The environment in which we live and work has a profound effect on our habits. The modern person spends much of the day in spaces that are designed for comfort rather than to encourage movement. Sofas, office chairs and soft armchairs allow us to remain in a passive position for hours on end, but we rarely realise that the environment can be a key factor in our health. Imagine a simple apartment where every piece of furniture is optimised for sitting - from kitchen chairs to living room to study. Such an arrangement unwittingly encourages a sedentary lifestyle. But small changes can encourage movement without compromising our comfort. For example, replacing a traditional office chair with a fit ball or using an adjustable desk allows for natural muscle engagement and a more dynamic work environment. One solution may also be to remove some of the comfort features that lead to unnecessary passivity. In Japan, for example, people traditionally eat at low tables and sit on mats, which forces them to engage their back and leg muscles. Inspiration from similar cultures can be a great example of how simple changes can bring more movement into everyday life. Working from home or long hours in the office doesn't have to be synonymous with stagnation. Creating a space that encourages movement can be surprisingly simple. For example, consider placing small workout equipment, such as dumbbells or resistance bands, right next to your desk. That way, you can indulge in a short workout during breaks. One technology company in California installed treadmills in their offices so employees could walk during meetings. The result? Better focus and increased productivity. The visual and emotional setting of the space also plays an important role. Bright colours, natural materials or indoor plants can boost energy and encourage more activity. For example, if you place your favourite sports equipment in a visible place, you are more likely to pick it up more often. The environment should serve as a quiet but constant motivator. Last but not least, it's important to realize that movement doesn't have to be just about playing sports. Just change a few daily habits - take the stairs instead of the elevator, place your desk further away from the kitchen, or even park your car further away from the entrance. All of these small steps add up to create the foundation for a more active lifestyle. An environment that encourages movement is not just about comfort, but more importantly about stimulating the body to engage naturally. Our bodies were designed to move, and if we create the right conditions, they will reward us with vitality and health. Just start with one small change and gradually extend it to our entire space.

Falls and injuries are among the most common causes of health complications, especially in older age. Although they are often considered an inevitable part of aging, the truth is that the risk of falls can be significantly reduced with regular exercise and body strengthening. Prevention is key - falls can lead to fractures, reduced mobility and, in some cases, even long-term health problems that affect quality of life. Imagine a situation in which an elderly person, such as Mrs Marta, a pensioner who has neglected movement for many years, loses her balance on the stairs. Instead of a simple accident, she suffers a complicated hip fracture that leaves her bedridden for months. Similar situations can often be avoided if simple exercises to strengthen muscles and improve balance are included in the daily routine. An important aspect of prevention is improving flexibility and mobility. Stretching exercises such as yoga or pilates can improve the body's ability to react to unexpected situations, such as uneven surfaces or sudden loss of stability. Simple movements, such as walking on tiptoe or balancing on one foot, can strengthen the muscles of the lower limbs and improve coordination. Strength exercises are another important pillar. Strengthening the leg and core muscles of the body, which are responsible for stability, can go a long way in preventing falls. A 2017 study conducted by geriatric medicine experts showed that older people who engaged in regular strength training had a 40% lower risk of falls compared to those who remained inactive. Prevention, however, is not just about exercise, but also about recognizing the risks in your own environment. If a home is full of obstacles, such as loose rugs or poorly lit areas, there is a higher likelihood that a fall will occur. Regular exercise aimed at strengthening the body can be ideally combined with environmental modifications that eliminate potential hazards. One of the most effective fall prevention programs is "functional training," which involves exercises that simulate real-life situations such as bending over, lifting objects off the ground or walking up stairs. Such exercises help the body prepare for everyday challenges and increase confidence when moving. Every movement, no matter how small, can be a step towards a safer and more active life. Taking regular care of your body through exercise not only reduces the risk of falls, but also contributes to your overall physical and mental well-being. If we keep our bodies strong and flexible, we can feel confident in every step we take.

The deep squat, a simple movement that children naturally master, becomes a challenge for many in adulthood. Our modern environment has moved us away from this natural movement, but its importance to the health of the body is immense. The squat is not just an exercise - it is a complex movement that tests the strength, balance and flexibility of the entire body, putting the most stress on the hips, knees and ankles. As one of the largest joints in the body, the hips play a key role in movement. Their mobility affects not only the quality of daily activities, but also the ability to prevent injuries. When the hips are stiff, it can lead to problems with the lower back, knees or even posture. The deep squat helps to address these issues by promoting flexibility and range of motion in the hip joint. Imagine an older person who hasn't exercised in years. Everyday activities, such as bending down to pick up a dropped object or sitting in a low chair, become challenging for him or her. Yet the ability to perform a deep squat is not just a matter of physical fitness, but also an indicator of longevity. A 2014 study published in the European Journal of Preventive Cardiology found that people who can transition from squatting to standing without using their arms are more likely to live longer and healthier lives. Deep squatting also improves blood flow to the lower limbs and relieves tension in the back and pelvis. In addition, it strengthens the leg and core muscles of the body, which improves stability and helps prevent falls. However, if squatting is challenging, there are easier alternatives to master, such as leaning on a chair or using weights to stabilize the body. Hip mobility is also closely linked to overall mobility and comfort when sitting on the ground. In some cultures, such as India or Japan, sitting on the ground is a normal part of life, which helps to maintain flexibility. In Western countries, where chair sitting dominates, this ability is often lost, leading to movement limitations and chronic problems. Importantly, not everyone needs to achieve a perfect deep squat. Every step towards better mobility counts. A variety of exercises, such as stretching the hip flexors, using a roller to relax the muscles, or regularly strengthening the thigh and gluteal muscles, can help improve the overall condition of the body. The deep squat is a symbol of functional movement and an indicator of physical well-being. Restoring this ability and improving hip mobility can bring not only more mobility, but also greater comfort in daily activities. This simple movement holds tremendous potential for health and quality of life - it just needs to be mastered again.

Breathing is a basic activity that we are often unaware of, but the quality of it greatly affects our health, performance and overall vitality. Breathing through the nose, an often overlooked aspect, has many benefits over mouth breathing that can improve both physical and mental well-being. Although natural, many people have distorted this habit with modern lifestyles. The nose is designed to be the primary breathing organ. The nasal cavities play an important role in the breathing process by filtering, humidifying and warming the air. This protects the lungs from dirt and bacteria. Breathing through the mouth bypasses this protective filter, which can increase the risk of infections and other health problems. In addition, the nasal mucosa produces nitric oxide, which has antibacterial properties and promotes the dilation of blood vessels, thereby improving oxygenation of the body. Prolonged mouth breathing, especially during sleep, can lead to health complications such as snoring, obstructive sleep apnea or an increased risk of cavities. Imagine an athlete who breathes improperly through his mouth during training - his performance decreases because the body is not optimally oxygenated. Research shows that nasal breathing can improve stamina and help with stress management because it allows for slower, deeper breathing, activating the parasympathetic nervous system, which calms the body. Nasal breathing also has a significant effect on brain function. The improved oxygenation and rhythm of nasal breathing supports cognitive abilities and concentration. In the past, Eastern philosophies and practices, such as yoga and meditation, were built on proper breathing. For example, pranayama, a breathing technique from yoga, emphasizes slow and controlled breathing through the nose to harmonize the body and mind. Transitioning to nasal breathing can be a challenge, especially for those who are used to mouth breathing. Simple exercises, such as consciously focusing on nose breathing throughout the day, can be the first step to improvement. Try putting a soft patch on your mouth while you sleep to get used to breathing through your nose. Although it may sound strange, this method has helped many people improve their breathing habits. Another important aspect of nasal breathing is its effect on athletic performance and recovery. Professional runners or cyclists often train their bodies to breathe through the nose to improve lung capacity and oxygen utilization efficiency. Nasal breathing also helps regulate heart rate and stress, which is key not only for sports but also for coping with challenging situations on a daily basis. Proper nasal breathing is one of the simplest yet most effective changes we can implement for our health. This natural process offers us a pathway to greater vitality, better sleep and increased performance. Just stop, breathe through your nose and take a step towards a healthier lifestyle.

Modern lifestyles, often associated with sedentary jobs and minimal movement, lead to limitations in the body's natural mobility. The result is stiff muscles, reduced range of motion, and aches and pains that remind us that our bodies need more activity. At the same time, it doesn't have to be complicated training plans - simple daily routines can make a significant contribution to keeping the body flexible and functional. One of the most effective routines is to start the day with a short stretching session. A morning stretch, such as gently circling the shoulders, stretching the spine and loosening the hips, can wake the body up and prepare it for the day's challenges. Think of it as "oiling" your joints after a night spent in a static position. Many people have adopted the simple yoga sequence "Sun Salutation" which incorporates dynamic movements that promote whole-body mobility. It is important to include regular breaks from sitting in your daily routine. If you spend hours on the computer, set a reminder every 30 minutes to stand up, stretch or take a few steps. An example might be an 'office squat' - a simple squat with the support of a chair to exercise your legs and release tension in your hips. Another useful habit is regular walking. A short walk after lunch will not only aid digestion, but also activate the muscles of the lower limbs and help improve blood circulation. An easy way to increase movement during the day is to take the stairs instead of the elevator or park your car further away from your destination. These small changes have a big cumulative effect on health. Evening is the perfect time for relaxation exercises. Using a roller to massage muscles (foam rolling) helps relieve tension and improve blood flow. Focus on the areas that are most stressed, such as the thighs, hips and lower back. If you add simple stretching moves like the cat-back from yoga, your body will reward you with relaxation and better sleep. Regular sitting on the ground is also an important part of mobility. When you use a mat on the floor instead of a couch, you naturally engage muscles that promote proper posture and hip flexibility. This habit is common in many cultures, and its return to daily life can make a significant contribution to improving mobility. Establishing simple daily routines doesn't have to mean a radical lifestyle change. Just a few minutes each day is enough to keep your body moving and prevent problems associated with stagnation. Mobility is the key to an active and healthy life - just take the first step.

The road to health and vitality doesn't have to be complicated. The book "Built to Move" shows that even small changes, such as taking regular breaks from sitting, introducing simple exercises or adjusting the environment, can bring huge benefits. Deep squats, hip mobility, breathing through the nose and maintaining activity through daily routines are just some of the tools at our disposal to improve both physical and mental well-being. This book inspires us to embrace movement as a natural part of life and use it to extend our active and fulfilling years. Every step toward greater mobility is a step toward better health - you just need to start. Do you have feedback for us? We'd love it if you let us know your opinion on our content! Just send an email to feedback@rewio.app with the title of this book in the subject line and share your impressions!