The Movement Diet: Redefining Fitness at Every Age with Katy Bowman
Aug 12, 2024
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Katy Bowman, a renowned biomechanist and founder of Nutritious Movement, shares her revolutionary insights on the 'movement diet.' She emphasizes the importance of diverse movements—beyond traditional exercise—like walking and climbing for holistic health, especially as we age. Katy discusses how this approach fosters strength, mobility, and community support, particularly for menopausal women. Through personal anecdotes, she challenges conventional fitness wisdom, advocating for a compassionate, individualized perspective on movement that aligns with personal values.
Understanding the distinction between movement and exercise reshapes our approach to physical activities for better health outcomes.
The 'movement diet' concept emphasizes incorporating a variety of movements in daily routines to enhance overall functionality and health.
Embracing enjoyable, practical movements during menopause fosters a positive health mindset while supporting the body's hormonal transitions.
Deep dives
Understanding Movement vs. Exercise
There is a crucial distinction between movement and exercise that is essential for overall health. Movement encompasses all physical activities that change the body's position, while exercise is a specific type of movement performed for the purpose of enhancing physical fitness and health. For example, riding a bike to work is considered movement, as it serves a functional purpose rather than a fitness goal. This understanding reframes how individuals can approach their daily activities, emphasizing the importance of incorporating more movement into their routines rather than solely focusing on formal exercise.
The Movement Diet Concept
The concept of a 'movement diet' is introduced, likening it to the traditional food pyramid. This movement diet outlines various categories of movement that should be incorporated daily for optimal health and functionality. At the base of this pyramid are fundamental movements like active resting positions, walking, and carrying loads, which together form the foundation of everyday activities. As individuals progress up the pyramid, they should aim to integrate more complex movements such as lifting heavy objects and engaging in 'making movements' like gardening or crafting to enhance their overall physical capabilities.
Navigating Menopause with Movement
The conversation around menopause reveals that many common recommendations, such as strength training, may feel overwhelming to women in this life stage. Instead of adding weightlifting as another 'have-to' on their agenda, women should focus on creating an easier, more enjoyable movement lifestyle that nurtures them through hormonal transitions. The aim is to encourage women to embrace movements that they already partake in and reframe them as part of their movement diet, thus allowing them to navigate this challenging period with greater confidence and self-acceptance. This perspective encourages women to view menopausal years as a time for positive health choices rather than as burdensome obligations.
The Role of Practical Movement in Daily Life
Incorporating practical movements into everyday life significantly enhances physical fitness without necessitating gym visits. Everyday activities such as gardening, walking to carry groceries, or playing with children contribute to functional fitness. This approach recognizes that physical health can be cultivated through engaging in regular, practical movements rather than relying solely on formal exercise. Furthermore, it emphasizes the need for incorporating various movements to avoid injuries, particularly for individuals who have been accustomed to intense exercise routines but may now experience discomfort or restrictions due to aging.
The Importance of Community and Purpose in Movement
The significance of community and personal purpose is highlighted as vital components for maintaining an active lifestyle. A supportive social network empowers individuals to engage in more movement through shared activities and can enhance their overall motivation. Ensuring that the reasons behind movement align with personal values leads to more intrinsic motivation, making it easier for individuals to incorporate healthy habits into their daily lives. This holistic view encourages a mindful approach to health, viewing it as an ongoing journey rather than a finite goal, promoting consistent and sustainable movement patterns.
Biomechanist Katy Bowman shares insights on the importance of diverse movement and the holistic approach to physical health. She delves into the concept of movement macros and micros, emphasizing the significance of incorporating various movements like walking, crawling, climbing and everyday activities for strength and longevity. Reflecting on personal experiences, Katy and Dr. Mindy discuss the role of movement in promoting mobility and strength training, especially in older individuals. This episode expands to explore movement, menopause, aging, and health, challenging traditional beliefs and advocating for a nuanced approach to staying active and healthy. Ultimately, Katy highlights the intrinsic motivation in health and movement, encouraging you to embrace movement in a way that aligns with their personal values and aspirations.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep248
Katy Bowman, M.S. is a biomechanist, bestselling author, and founder of Nutritious Movement. She has written many books on the importance of a diverse movement diet including Move Your DNA, Rethink Your Position, Dynamic Aging, and her latest My Perfect Movement Plan coming out July 30. Named one of Maria Shriver’s “Architects of Change,” Bowman is changing the way we move and think about our need for movement. She has been featured by national media like The New York Times, NPR, and The TODAY Show and has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities, sharing her “move more, move better” message. She is the host of the Move Your DNA podcast and lives in Washington State.
