Built To Move Vital Signs: Can You Pass These 5 Health Tests?
“You are going to be moving all your life; do it well.”
― Kelly Starrett
We are all built to move. But as we get older, our bodies can start to stiffen up and become less mobile. This can lead to pain, injury, and a decrease in our overall quality of life.
In their book Built to Move, Kelly and Juliet Starrett offer a comprehensive guide to improving your mobility and staying active for life. They present 10 essential habits that you can incorporate into your daily routine to help you move more freely, feel better, and live longer. The Starretts' approach is based on the idea that movement is medicine. They believe that by moving our bodies in a functional and efficient way, we can prevent injuries, improve our health, and boost our mood, and they provide a wealth of information and science to back it up.
The book also includes 10 simple “vital signs” that you can use to measure your own level of health. These are simple things you can look at to provide insight into how long you’ll live. They provide a simple assessment, identify why it’s important, and then provide different strategies for improving your vital signs.
Here, I’ll share a brief version of 5 of the 10 vital signs listed in the book. If you find yourself lacking during any of these assessments then I highly recommend you pick up the book to learn how to address it because it won’t get better on its own.
Built To Move Vital Signs
Get Off The Floor
Assessment: Sit-and-Rise Test
Sit on the floor in a cross-legged position without holding on to anything (unless you are very unsteady). From that position, stand up from the floor without letting your hands or knees tough the floor (or anything else).
Your Results:
Start with a score of 10 then take away a point for each of the following:
Using a wall or surface
Putting your hand on the ground
Touching your knee to the floor
Using the side of your leg
Losing your balance
10 Points = “The gold standard. You obviously have a good range of motion in your hops and are blessed with other sessneials of mobility.”
7-9 points = Okay but not a 10
3-6 points = You need to “prirotize this physical practice".”
0-2 points = Not good. Address this immediately.
Breathing For Health
Breathing impacts everything we do. Good breathign is linked to pgysical health, sleep, and even pain. Researchers have found that having having healthy lung function means you’ll probably live longer too.
Assessment: Breath-Hold Test
This is the BOLT (Body Oxygen Level Test) created by Patrick McKeown. While sitting or standing, take normal breaths then do a normal exhale and pinch your nostrils. Time how many seconds it takes until your body gets “a little twitchy and you feel you must breathe.”
Your Results:
Below 10 seconds = “Your CO2 tolerance is way below normal; you’ll need to work to catch up.”
10-20 seconds = “You’ll need to grow your ability to deal with discomfort.”
20-30 seconds = Getting there.
30-40 seconds = This is the normal range.
Related:
Shoulder Mobility
Assessment Part 1: Airport Scanner Arms-Raise Test
Lay facedown on the ground with your arms in front of you and thumbs pointed upward while cradling a light dowel (PVC pipe, broom, etc.) in the webspace between your thumb and index finger. Keep your forehead and belly on the ground and lift your arms up as hich as possible. Hold for 5 breaths and keep your elbows straight.
Your Results:
Can’t lift your arms = “You are way below where you should be….”
Can lift off thefloor but not while breathing = Not good.
1-2 inches off the floor = Almost there.
2+ inchest off the floor = Great shoulder flexion range.
Assessment Part 2: Shoulder Rotation Test
Lie on your back on the floor, bend your shoulders and elbows at 90-degree angles with the back of your hands touching the floor like you’re making a “field goal” sign. Now push the back of your hands into the floor as hard as possible for 5 breaths.
Your Results:
The more force you can generate into the ground the better. No score for this assessment.
Related:
Balance
Assessment: Old Man Balance Test
Put a pair of shoes and socks on the floor in front of you. Stand on your right leg and bend down for a sock while letting your left leg move behind you. Go upright and put the sock on your left foot then reach down for the shoe and put it on your left foot, including tying it. Repeat for the other side.
Your Results:
You didn’t touch at all = Good balance.
You touched 1-2 times = Decent.
You touched 3+ times = Not good.
Takeaway
Your mobility is critical for short-term health but more importantly for long-term success. If you lose that range of motion now, the odds are that you aren’t getting it back. Find out where your weakness is and address it dutifully.
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