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You just learned the science. Now let's apply it together.
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Where research becomes daily practice
Take the exercises home
12 mobility exercises to practice daily — nourish the joints, reverse the chair.
Key Takeaways
01
We copied resilience patterns from the body into our systems—redundancy, feedback loops, graceful degradation—time to run them back the other way
02
The body adapts to whatever we do all day: hold the same shape for decades and it becomes who we are—chair-shaped
03
Reserve is the capacity built on ordinary days that decides your outcome when a shock lands—small deposits now, large withdrawal later
04
Some damage is permanent, but a surprising amount rebuilds faster than you think—the ROI is highest NOW and shrinks the longer you wait
05
The five-line SLA: Identity, Environment, Commitment, Feedback, Recovery—same lines, your own values
06
The minimum: a break every hour, 10,000 steps a day, a few intense workouts a week—covers all three jobs of movement
For Teams
Bring this to your organisation
The talk covers individual habits — but the SMART Work & Life programme (University of Leicester, published in the prestigious BMJ) delivers this as a structured, evidence-based workshop for dev teams. Georgios champions the SMART programme for engineering teams.
Evidence-based · University of Leicester · Published in the BMJ
Research Papers Cited
- Multisystemic Resilience: Adaptation and Transformation in Contexts of ChangeUngar, M. (Ed.), 2021The resilience framework behind the talk — process, not traitView paper (opens in new window) →
- Resilience Thinking: Integrating Resilience, Adaptability and TransformabilityFolke et al., 2010Resilience as the capacity to change in order to sustain identityView paper (opens in new window) →
- Structural spinal abnormalities on MRI in a general pediatric populationvan den Heuvel et al., 202173% of 9-year-olds have disc bulging (Generation R Study)View paper (opens in new window) →
- Effect of prolonged sitting and breaks in sitting time on endothelial functionThosar et al., 2015Artery elasticity drops 2–4% after just 3 hours of sittingView paper (opens in new window) →
- Insulin resistance induced by physical inactivityAlibegovic et al., 20104,500+ genes shift expression after days of inactivityView paper (opens in new window) →
- The Salutogenic Model of HealthAntonovsky via Mittelmark et al., 2017The river of life — no one is on the shoreView paper (opens in new window) →