Built to Move — Basecamp Behaviors / Vital Signs
The set of 'basecamp behaviors' and accompanying vital-sign tests from Kelly & Juliet Starrett's book Built to Move — durability habits and self-assessments anyone can do at home to maintain range of motion, balance, sleep, walking, and nutrition.
Assembled by Cited from Kelly Starrett's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
22-
Guest recommendation In a protocol
Regularly sit on the ground cross-legged (and get up without using hands) to maintain hip range of motion and predict mortality/morbidity risk.
“getting up and down off the ground without using your hand... is a really excellent predictor of morbidity and mortality
TT▶ 21:08DosageSit on the floor during TV watching/meals; practice getting up without using handsCertaintyexplicitstrong endorsementVital sign: get up/down off the floor without hands; ground sitting habit -
Guest recommendation In a protocol
Stand on one foot with eyes closed for at least 20 seconds without putting your foot down; use as a balance vital sign.
“You should be able to stand on one foot easily for 20 seconds without putting your foot down
TT▶ 45:24Dosage20 seconds per foot, eyes closedCaveatsLeft/right asymmetry is acceptableCertaintyexplicitrecommendationBalance vital sign (Solec test) -
Guest recommendation In a protocol
Stand on one leg and put on your sock and shoe without putting the other foot down; tests dynamic balance.
“stand on one leg, use your hands, bend over, pick up your sock... put on your shoe
TT▶ 54:35DosageDaily as part of getting dressedCertaintyexplicitrecommendationDynamic balance vital sign (Old Man Test) -
Guest recommendation In a protocol
Raise arms overhead as if in an airport body scanner — without flaring ribs, banana back, or elbows out — to assess shoulder flexion.
“watch them put their arms up over their head in the airport scanner
TT▶ 1:00:00CertaintyexplicitrecommendationShoulder vital sign (airport scanner) -
Guest recommendation In a protocol
Lie face down holding a broom overhead with arms parallel; lift the broom off the ground while breathing — tests and trains overhead range.
“lift that boom up off the ground, keeping your arms parallel
TT▶ 1:02:48DosageHold position and take 5 breathsCertaintyexplicitrecommendationShoulder/overhead vital sign and exposure (prone broomstick lift) -
Guest recommendation In a protocol
Place rear knee in corner where wall meets floor, front leg in lunge, squeeze glute and breathe — assesses and improves hip extension and quad mobility.
“one of my favorite vital signs in the book is called the couch stretch
TT▶ 1:37:36DosageKnee into corner, opposite leg in lunge, squeeze glute, breatheCertaintyexplicitstrong endorsementHip extension vital sign (couch stretch) -
Guest recommendation In a protocol
Accumulate 6,000–8,000+ steps daily (up to 10,000–15,000 for sleep-deprived individuals) to improve sleep, lymphatic decongestion, and recovery.
“if you just committed to walking more every day... minimum threshold, let's say 8,000 steps
TT▶ 32:00DosageMinimum 8,000 steps/day; 10-minute walks after meals; push to 10,000–15,000 if struggling with sleepCertaintyexplicitstrong endorsementWalking step-count basecamp behavior -
Guest recommendation In a protocol
Get at least 7 hours for survival and 8+ hours for adaptation, body composition change, muscle growth, skill learning, or healing.
“seven hours of sleep is very reasonable for survival... I need to get eight plus hours
TT▶ 30:00Dosage7 hrs minimum, 8+ hrs for adaptation/healingCertaintyexplicitstrong endorsementSleep 7-8+ hrs basecamp behavior -
Guest recommendation In a protocol
Eat roughly 0.7–1 gram of protein per pound of bodyweight daily, regardless of dietary style, to support tissue health, satiety, and lean mass.
“somewhere between 0.7 and 0.8 and 1 gram per pound body weight
TT▶ 1:20:36Dosage0.7–1 g/lb bodyweight per dayCaveatsVegetarians may need to work harder to hit minimumsCertaintyexplicitstrong endorsementProtein intake basecamp behavior -
Guest recommendation In a protocol
Eat 800 grams (combined) of fruits and vegetables daily — fresh, frozen, or cooked — for fiber, micronutrients, and satiety.
“800 grams is 800 grams of fruits and vegetables
TT▶ 1:22:50Dosage800 g/day, ideally 6–8 different types; banana ~100g, apple ~200gCaveatsDon't obsessively weigh if you have control issuesCertaintyexplicitstrong endorsement800g fruits & vegetables basecamp behavior -
Guest recommendation In a protocol
Use diaphragmatic breathing as first-line intervention for back pain — dissociates diaphragm from psoas, signals non-threat to brain.
“the first intervention for back pain is breathing, is diaphragmatic breathing
TT▶ 1:15:00DosageSmall motions coupled to breath; isometric breath holds; long exhalesCertaintyexplicitstrong endorsementDiaphragmatic breathing as foundational practice -
Guest recommendation In a protocol
Include jumping as a form of loading — bone density and tissue health depend on it.
“when you stop jumping, you start dying
TT▶ 1:56:00CertaintyexplicitrecommendationJumping as loading habit -
Guest recommendation In a protocol
Sit on the floor with legs extended in front (long sit) regularly to expose hamstrings and trunk to end-range positions.
“Long sitting. It's just sitting out with your legs in front of you
TT▶ 53:52DosageSpend time in position; breathe in the shapeCertaintyexplicitrecommendationLong sitting exposure -
Guest recommendation In a protocol
Sit on the floor (instead of the couch) during evening TV time to expose body to ground positions.
“We sit on the floor in front of the couch
TT▶ 53:35Certaintypersonal onlypersonal useGround sitting while watching TV (habit-stack for ground exposure) -
Guest recommendation In a protocol Alternative
Grab a sink or place hands on a wall, walk feet back into an L-position, and breathe to mobilize overhead range.
“grab your sink, walk your body back into an L... just start taking some breaths there
TT▶ 1:08:00Dosage5 breaths in positionCertaintyexplicitrecommendationWall/sink hang as accessible alternative to bar hanging for overhead exposure -
Guest recommendation In a protocol
Simple passive hanging from a bar to improve shoulder mobility and health.
“he prescribed hanging, simple hanging for people to improve their shoulder
TT▶ 1:04:00CertaintyexplicitrecommendationHanging from pull-up bar for overhead/shoulder restoration -
Guest recommendation In a protocol
Kneeling with chest on thighs, hugging legs and breathing to mobilize thoracic spine into flexion.
“I call it the Tower of London
TT▶ 1:11:00Certaintypersonal onlypersonal useTower of London stretch for thoracic flexion -
Guest recommendation In a protocol
Slow spinal flexion movement (often weighted) rolling down vertebra by vertebra to train back rounding under control.
“Jefferson curl turns out to be a really simple isometric that anyone can do
TT▶ 1:11:58CaveatsInternet debate exists about whether rounding back is safeCertaintyexplicitrecommendationJefferson curl for spinal flexion capacity -
Guest recommendation In a protocol
Substitute split squats and front-foot-elevated presses for bilateral lifts to build hip extension capacity.
“you just do a Bulgarian squat or a split squat... put your front foot up on something and press
TT▶ 1:39:20CertaintyexplicitrecommendationBulgarian/split squat with press to load hip extension -
Guest recommendation In a protocol Alternative
If new to squatting, do 1 squat today, 2 tomorrow, 3 the next day — build to 30 squats in 30 days, squat-to-chair acceptable.
“what's gonna happen after 30 days of doing 30 squats in a row?
TT▶ 1:43:24DosageAdd 1 rep per day for 30 days; squat to chair if neededCertaintyexplicitrecommendationDaily squat progression for beginners -
Guest recommendation In a protocol
Kelly and Juliet Starrett's book on 10 essential habits/vital signs for durability and mobility.
“Built to Move is the book
TT▶ 1:59:00Certaintyexplicitstrong endorsementThe book itself — source of the protocol
How this protocol has evolved
Kelly describes this as an evolution from his earlier book Becoming a Supple Leopard (rec 31), which focused on range of motion and biomotor output for elite performance. Built to Move generalizes those insights into 'basecamp behaviors' and vital signs accessible to non-athletes — broadening the audience from world-class performers to anyone seeking durability.