It’s Day #9 of our 21-Day commitment to LEVELING UP!

Make moving more easy.

By design, we’re meant to be in motion all day. This doesn’t necessarily mean working out every waking hour or doing endless laps in a pool. Rather, we are meant to frequently change position, fidget, adjust the body’s load. If you’re incorporating the physical practices from Day #4 (WALKING) into each day, you’re well on your way to getting a much healthier dose of movement into your day. What Day #9 focuses on are those times of the day where the sedentary life/habits creep in. Sitting at work, at meals, in the car, in front of the TV – these hours add up. They are hours that could be chock full of movement opportunity.

Enjoying the Challenge? Share on Social! Post a video or photo of you doing an assessment, physical practice, or mobilization and use the hashtag #builttomovechallenge. Tag us at @thereadystate and @julietstarrett.

Vital Sign 9: Create a Movement-Rich Environment

The ultimate goal of Day #9 is to give you eyes on how much sitting you do in a day – and to provide options for reducing that amount of time.

Built To Move Chapter Referenced: “Vital Sign 9: Create a Movement-Rich Environment” (pp. 226- 245)

Assessment 1: Sitting Inventory

How many hours of your day are spent sitting? For this Assessment we recommend you track sitting hours in a weekday.

What Your Results Mean: Refer to page 230 of Built to Move

Equipment Needed: None

Physical Practice: Setting Up a Standing Workstation; Dynamic Sitting

Accumulate 30 minutes of standing or dynamic sitting while working.

Equipment Needed: None

Stacked Physical Practices:

• Floor-Sitting Positions (From Day #1)
• Practice nose-only breathing throughout the day (From Day #2)
• Walk 8-10K steps (try three post-meal walks per day) (From Day #4)
• Consume 800 grams fruits & vegetables (From Day #6)
• Consume individualized grams of protein (From Day #6)
• 9 Sit-Stands (From Day #7)
• Practice balance play (From Day #8)

Equipment Needed: None

Extra Credit: Rucking or Practice Worm Push-Up Technique

Equipment Needed: Backpack for Rucking

Follow Along Mobilizations (2)

Equipment Needed: Small Ball