Kelly & Juliet Starrett
- Walk 8,000–10,000 steps a day, up to 12,000 if you canStrong evidence
- Sit on the floor for at least 30 minutes a day, changing positions (cross-legged, 90/90, long sitting)Personal habit
Home › Mobility & balance
Mobility & balance
How do I stay mobile and balanced?
Being able to get down to the floor and up again, squat, reach and balance keeps everyday life easy.
What the experts agree on
- Move a lot every day: steps, standing and changing position.
- Practise balance, such as standing on one leg, a few minutes most days.
- Stretch regularly; flexibility improves over weeks of steady practice.
- Mobility work supports strength training rather than replacing it.
Where they disagree
- Floor-based flow (Fitch's Animal Flow) loads wrists and shoulders; easier versions or other methods suit some people better.
General education, not medical advice. Our plans adapt this to your age, time and health screen.
The specialists
What the core experts do
Build this into your plan
Choose “Build my mix” and pick the expert you trust most for mobility & balance. Your plan fits it into your week, alongside training, eating and sleep.