Ep 262: Built to Move: Healthy Teens

Kelly and Juliet Starrett, authors of Built To Move, highlight
the significance of physical activity, especially among teens.
Being healthy is not only about exercising once per day for 45
minutes—Kelly and Juliet advocate for building movement into your
day. 





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Full Show Notes


Raising teenagers is exhausting. As parents, we’re often
overwhelmed juggling work, household duties, keeping up with
kids’ busy schedules, and trying to keep our own sanity intact.
Self-care goes out the window, and before we know it, we’re burnt
out, injured, or sick.


We know we “should” make time to exercise and eat right — but
finding time is easier said than done. However, what if small,
sustainable movement habits could give us the energy, focus and
durability we need to weather life’s stressors and model healthy
lifestyles for our teens?


This week we’re talking all about the power of movement with
Juliet Starrett and Kelly Starrett, authors of the new book Built
to Move: The 10 Essential Habits to Help You Move Freely and Live
Fully. Juliet and Kelly are movement and mobility experts who
have spent decades working with elite athletes and organizations.
They’re here to breakdown how small movement practices throughout
your day can have big impacts on health.


Why We Need to Move More


Here’s a concerning stat: the average American teenager spends
just 40-80 minutes per day outdoors. This lack of movement and
nature exposure sets teens up for poor health outcomes. As Kelly
and Juliet explain, our bodies need regular movement and time
outside to function properly. Otherwise, we adapt to live a
“sedentary lifestyle”.


In fact, research shows that sitting for more than 6 hours per
day can negatively impact how our bodies metabolize fats and
sugars, hurt brain function, increase disease risk, and limit our
sleep quality. We might make time for exercise, but if we spend
the rest of our waking hours inactive, it simply isn’t enough.


The good news? Adding more movement throughout our day doesn’t
require intense exercise regimens. Light activity like walking,
stretching, squatting and spending more time upright makes a
measurable difference. Juliet and Kelly suggest simple habits
like walking meetings, family movement breaks, and getting
outside in nature more often.


10 Essential Movement Habits


In Built to Move, Juliet and Kelly outline 10 essential habits
that families can build to incorporate more movement, like:
Aim for 6 Hours or Less of Sitting Per DaySchedule Walking
MeetingsTake Regular Movement BreaksPrioritize Quality SleepSpend
Time Outside Each DayIncorporate Squatting in Your RoutineSchedule
Dedicated Recovery DaysPractice Shoulder Mobility DailyDrink More
WaterEat Nutrient Dense Whole Foods

These habits might seem basic, but they work synergistically to
create energy, improve sleep quality, reduce injury risk and make
our bodies more resilient to handle life’s curveballs. They’re
designed to be simple, sustainable practices we can fit into our
regular routines without added hassle.


In our interview, Kelly and Juliet walk through each habit in
more detail, explaining the reasoning and science behind their
recommendations. They also share tips for realistically applying
these habits as busy parents and professionals.


Modeling Healthy Movement


Teaching healthy movement habits doesn’t stop with us — we need
to model these behaviors for our teens as well. As Kelly and
Juliet explain, the household is the center of change. We can’t
rely on institutions like schools to instill healthy practices in
teenagers. Leading by example is key.


Luckily, the movement habits Juliet and Kelly recommend set
families up for success. Taking regular movement breaks, walking
meetings and getting outside are practices the whole family can
do together. Not only will these habits provide health benefits
for teens, but they’ll also help families bond.


Modeling healthy movement and self-care shows teenagers that
things like sleep, nutrition and activity aren’t just obligations
— they can be fun too. Building these habits into family time
teaches teens sustainable wellness practices they can carry into
adulthood.


In the Episode...


My conversation with Juliet and Kelly gave me simple, sustainable
ideas to improve family health through movement. We also discuss:


How movement affects focus, stress and sleep quality

Why teens need time outside and in nature daily

How to realistically apply movement habits as busy parents

Why families should approach wellness together



Check out Juliet and Kelly’s new book Built to Move for even more
great insights! Thanks for listening... don’t forget to
subscribe!





Sponsored by Equip: Eating disorder treatment
that works—delivered at home. Visit equip.health/talking for more
information, and a free consultation.