We all know movement is important - but how important might surprise you. In Built to Move, authors Kelly and Juliet Starrett argue that basic, everyday movement - like walking, getting up off the floor, and taking intentional steps throughout the day - is more predictive of long-term health than gym memberships, workouts, or willpower.
At Project 61, where we're committed to helping truck drivers reclaim their health, this message couldn’t be more urgent. Long hours behind the wheel, limited access to fitness spaces, and sedentary routines are creating the perfect storm. But this book reminds us: you don’t need a six-pack or a Peloton to live well. You just need to move like a human was built to move.
One of the simplest but most powerful tests in the book is the Sit and Rise Test - getting down onto the floor and back up again without using your hands or assistance.
"Your ability to sit and rise reflects your mobility. And your mobility reflects your well-being."
Studies show that people who struggle with this basic test are significantly more likely to experience injury, loss of independence, or even early death. If you can’t get off the floor today, what will life look like in 10 or 20 years?
Even if you exercise, if you sit for most of the day, your health still suffers. The research is clear:
For truck drivers who often sit 12+ hours a day, this is a serious risk.
The Starretts make one thing abundantly clear:
“Walking is the best movement tool available.”
It boosts circulation, supports joint health, balances hormones, improves sleep, and dramatically reduces risk for obesity, diabetes, cancer, depression, and more.
And the data backs it up:
Even short bursts of walking count. Every step matters.
Sitting isn’t inherently evil. But the amount we sit is unnatural - and deeply damaging.
Today’s average American takes just 5,117 steps per day. Australians average almost 9,700. The Japanese? Over 7,000. Not coincidentally, both countries have lower obesity rates and longer lifespans than the U.S.
“We’ve become fatter, sicker, achier, and less fit… even while exercising more than ever.”
Movement isn’t just about exercise - it’s about how much you move all day long.
Walking isn't just good for your joints - it’s good for your mind:
Struggling with sleep, anxiety, or energy crashes? You might just need to walk it out.
According to the authors, it doesn’t matter how you get your movement. It matters that you do.
Here are a few tips they share for hitting your step goal:
"The only rule is: there are no rules. Just get your steps in."
Want deeper sleep? Try walking more.
Physical activity helps regulate your circadian rhythm, improve your mood, and lower nighttime stress. For drivers battling irregular schedules or poor rest, this is a low-cost, high-reward solution.
This book drives home a powerful message: mobility is a predictor of longevity.
If you:
You’re not just less mobile. You may also be shortening your life.
But here’s the good news: You can reverse that trend - starting today - with small, intentional choices.
We know our trucking community faces real challenges. You may not have time for an hour-long workout or access to a gym on the road. But you do have time for:
Your body is built to move - and your future depends on whether or not you do.