--- title: "Built to Move in Review: A Truck Driver’s Guide" description: Built to Move offers truck drivers simple mobility tools to protect long-term health, reduce pain, and boost longevity on the road. --- [Books ](https://www.project-61.org/books) # [Built to Move in Review: A Truck Driver’s Guide](https://www.project-61.org/books/built-to-move) Written by [Jeremy Reymer](https://www.project-61.org/books/author/jeremy-reymer) | Sep 13, 2025 8:42:33 PM 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.** ## ** 🧍‍♂️ Sit and Rise: A Lifesaving Indicator** 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? ## **🚛 The Long Haul Problem: Sedentary Living** Even if you exercise, if you sit for most of the day, your health still suffers. The research is clear: - **Women who sit more than 6 hours/day** are **37% more likely** to die early - **Men who sit more than 6 hours/day** are **18% more likely**** ** - **Exercise alone doesn’t undo the damage** of 10+ sedentary hours per day For truck drivers who often sit **12+ hours** a day, this is a serious risk. ## **🚶‍♂️ Walking: The Original Fitness Hack** 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: - Just **8,000 steps per day** cuts your risk of death by **51%**** ** - Hitting **12,000 steps per day**? You lower that risk by **65%**** ** Even short bursts of walking count. Every step matters. ## **🪑 Why Sitting Is So Dangerous** 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. ## **🧠 Movement = Better Sleep, Mood & Brain Health** Walking isn't just good for your joints - it’s good for your **mind**: - **200 minutes of walking per week** reduces symptoms of depression - Movement reduces stress hormones like **cortisol** and **adrenaline**** ** - Walking improves sleep quality and supports a sharper brain Struggling with sleep, anxiety, or energy crashes? You might just need to walk it out. ## **📏 There Are No Rules - Just Get the Steps In** 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: - **Walk while on the phone**** ** - **Take the stairs**** ** - **Park further away**** ** - **Use wait time to pace**** ** - **Shop in person** instead of online - **Walk your dog or your kid to school**** ** - **Break it up - **10 minutes after each meal = 30 minutes a day "The only rule is: there are no rules. Just get your steps in." ## **🛌 Better Sleep Starts With Your Feet** 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. ## **🧬 Mobility = Longevity** This book drives home a powerful message: **mobility is a predictor of longevity.** If you: - Can’t get up off the floor easily - Sit for most of the day - Don’t hit at least 8,000 steps a day 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. ## **🚛 Project 61’s Takeaway: Every Step Counts** 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: - A lap around your truck - A quick walk after a meal - A few extra stairs or parking spots further away Your body is built to move - and your future depends on whether or not you do. [View full post](https://www.project-61.org/books/built-to-move) ```json { "@context" : "http://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Jeremy Reymer" }, "dateModified" : "2025-09-13T20:53:18.029Z", "datePublished" : "2025-09-13T20:42:33Z", "headline" : "Built to Move in Review: A Truck Driver’s Guide", "image" : { "@type" : "ImageObject", "height" : 628, "url" : "https://47637644.fs1.hubspotusercontent-na1.net/hubfs/47637644/BlogFeatureImage%20%284%29.png", "width" : 1200 }, "mainEntityOfPage" : "https://www.project-61.org/books/built-to-move", "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "height" : 60, "url" : "/hs/hsstatic/content_shared_assets/static-1.4092/img/default-amp-logo.png", "width" : 60 }, "name" : "Books" } } ```