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    My Perfect Movement Plan: The Move Your DNA All Day Workbook
    My Perfect Movement Plan: The Move Your DNA All Day Workbook
    My Perfect Movement Plan: The Move Your DNA All Day Workbook
    Ebook178 pages5 hours

    My Perfect Movement Plan: The Move Your DNA All Day Workbook

    By Katy Bowman

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    About this ebook

    Create a personalized movement plan you love.

    You’ve heard of the million benefits of movement, but you can’t make it work in your body or your own life.

    • Maybe you move a lot at work, and your body is too tired to do the activities you used to enjoy.
    • Maybe you’re an athlete with nagging injuries keeping you off your game.
    • Maybe you want to move more but you don’t have the time—or can’t because moving hurts.

    The best way to approach movement is to think of it like food—we need certain amounts of all different kinds for our bodies to be healthy. My Perfect Movement Plan helps you figure out exactly which types of movement you’re already getting, what you might be missing, and where to fit it into your daily life.

    This workbook is all about discovering the “movement diet” your body needs. Not any body, but your body, specifically. Complete dozens of self-assessment questions and worksheets to develop a plan--your perfect plan--for nourishing your body with movement in a way that’s sustainable, meaningful, adaptable, and even restful.

    Get back to your most joyful activities, uncover new ones—and start savoring the movement in every moment.

    LanguageEnglish
    PublisherUphill Books
    Release dateJul 30, 2024
    ISBN9781943370276
    My Perfect Movement Plan: The Move Your DNA All Day Workbook
    Author

    Katy Bowman

    Bestselling author, speaker, and a leader of the Movement movement, biomechanist Katy Bowman, M.S. is changing the way we move and think about our need for movement. Her ten books, including the groundbreaking Move Your DNA, have been translated into more than 16 languages worldwide. Bowman teaches movement globally and speaks about sedentarism and movement ecology to academic and scientific audiences such as the Ancestral Health Summit and the Institute for Human and Machine Cognition. Her work has been featured in diverse media such as the Today Show, CBC Radio One, the Seattle Times, NPR, the Joe Rogan Experience, and Good Housekeeping. One of Maria Shriver’s “Architects of Change” and an America Walks “Woman of the Walking Movement,” Bowman consults on educational and living space design to encourage movement-rich habitats. She has worked with Patagonia, Nike, and Google as well as a wide range of non-profits and other communities to create greater access to her “move more, move more body parts, move more for what you need” message. Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family.

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      Book preview

      My Perfect Movement Plan - Katy Bowman

      Introduction: Move More or Move Better?

      I’ve studied and taught movement for over twenty-five years. When people learn that about me, they always ask something like What’s the best exercise? or What three exercises should I be doing daily? or What exercises can fix my _________ problem?

      The answer is never simple, because it depends on the answers to a lot of other questions, such as:

      » What types of activities are you doing now, and for how long?

      » What would you most like to be able to do in the future?

      » What injuries have you had?

      » Which of your parts are already getting cranky, even without injury?

      » What stage of life are you in?

      » How is your environment currently set up for movement?

      Everyone’s perfect movement plan is different based on all of these questions and more; there will never be one plan to move them all. That’s where My Perfect Movement Plan comes in.

      This book is all about discovering the movement your body needs. Not any body, but your body, specifically. I’ve written most of the book, and once you’ve written the rest of it, you’ll have a plan, your best plan, for nourishing your body with movement in a way that works for you and your lifestyle.

      Movement is simple: it happens anytime you change the position of your body in some way. But answering the questions above takes work. The answers require your frank assessment of what you want to do with your body in the future, what you have done with your body before, and how you’re able to move today.

      The answers also require a lot more nuance than we’re used to applying to movement. In general, we have a very simple understanding of movement as something a whole body does, but in fact each of our parts—and we’ve got a lot of parts—need their own movement. Certain movements, like swimming, for example, can be great for the whole body and also get the arms and legs moving, but that activity doesn’t do much to maintain bone strength (bones need to feel heavy loads to stay dense, and the buoyant force of water makes us light). Likewise, if you sit in front of a computer for multiple hours each day and then hop onto your bike for your dose of daily movement, your hips never really spend much time out of a seat and are barely ever moved. Maybe your job has you walking everywhere, but your arms almost never reach overhead and your neck and shoulders get less and less mobile each year.

      DO YOU NEED TO MOVE MORE, MOVE BETTER, OR BOTH?

      When it comes to movement, we often think in terms of getting enough. But movement is more complicated than that. Movement works similarly to how food works in the body. The movement you put into your body affects how its tissues and cells work, and you’re never just putting movement into your whole body—you’re putting movement into the specific parts that are doing the work.

      Let’s think about food diets for a second. These days, most people are aware that the effects of their diet are not based simply on getting enough food. The ratio of carbohydrates, proteins, dietary fiber, fats, vitamins, and minerals matters tremendously. Even the timing of meals can factor into the way diet impacts the body’s function.

      Just as we talk about our food diet in terms of calories, macronutrients, and micronutrients, we can—and should!—think of movement in the same way. When you move, no matter which parts are doing it, you’re generating movement calories—and the type of movement you’re doing (i.e., the activity and which parts are working) contains particular movement nutrients.

      Eating a balanced food diet means we get our calories from the three macronutrient categories—fat, protein, and carbohydrate. Similarly, a balanced movement diet needs to include movements from a range of categories: endurance, strength, mobility, and balance. Instead of looking solely at how much, in steps or minutes, we move each day (think movement calories), we also need to make sure we’re using movement in a variety of ways and distributing that movement all over our body.

      Movement is an essential input for the body, and across the board there’s agreement that we must move our bodies for health and longevity. But there are some issues in this simplicity. Laborers move their bodies all day long, yet many leave their work due to injury and pain—or worse, must keep working despite the aches. All that movement isn’t making their bodies feel good. Athletes can train hard and be fantastically fit while they’re performing but end up not being able to move well later in life. Shouldn’t moving now help us move better in the future? And what about those who desire to move more but can’t because it hurts when they move? The simplistic directive to Just move more! doesn’t work for many people—it often requires elaboration.

      I began using a movement nutrient framework fifteen years ago when looking for an efficient way to explain movement in the above variety of experiences and more. I even named my movement company Nutritious Movement because the calorie/macronutrient/micronutrient framework helps people understand the breadth of movement our bodies really need. It helps us understand which movements we aren’t getting enough of and which we might be getting too much of. I’ll reference this framework throughout this book, and I hope that by the end you will see movement in an entirely different light.

      In the most general sense, there are three broad classifications of food diets: those balanced in terms of calories and nutrients (the right amount of food containing the correct quantities of macro- and micronutrients); those high in calories but low in nutrients (you’re getting enough energy from the calories, but you’re still missing essential nutrients); and those too low in both calories and necessary nutrients. Movement diets work in the same way. If movement calories are the total units (minutes) of movement you’re getting and movement nutrients are the different shapes your body flows through to create that movement, which below sounds the closest to your movement diet?

      In the following pages, I’m going to walk you through figuring out which movement diet you currently have and then guide you to approaching movement in a brand new way—a way that changes not only how you move, but also how you think about movement and where it fits into your life. As you start to become more aware of how you’re moving and the choices you have in a variety of spaces, keep these movement-plan rules in mind:

      Rule 1: Any movement is better than none at all.

      When you feel overwhelmed at picking the best movement for you at the moment, remember that it’s almost always better to move in any way you can. The exception to this is when your chosen activity, or your technique, creates or compounds an injury.

      Rule 2: Choose movements based on your Movement Why.

      It’s almost impossible to determine the best or right amount of an activity, because it is almost always subjective. Certainly there are some general truths when it comes to movement; a leg exercise isn’t going to train your arm, and it takes a certain way of moving your arms and legs to get your heart and lungs moving. Still, in most cases, figuring out the best exercise or program for yourself is going to require you use your Movement Why as your compass.

      Rule 3: Your perfect movement plan changes with your age and stage of life.

      All bodies need movement, but we are always dealing with competing needs and the pressure of too little time. A plan helps you prioritize your top needs at any given time. Children and teens, who are in the stage of building their bones enough to last them a lifetime, will have a different plan from that same person in the middle age and goldener phase of life. Injury, disease, and pregnancy are some other life stages that influence and refocus your plan.

      What is your current age and stage of life? Check all that apply.

      Your age and stage will probably influence your specific Movement Why. Setting aside that we always want a body that feels and moves as well as possible and to participate in the experiences we love, make sure you’re considering your age and stage as you come up with your deeper reasons for moving more.

      A NOTE ON DISABILITIES

      Sometimes disability is a temporary stage, as from an illness or a disease. And sometimes it’s a long-term or permanent condition. Either way, disability needs to be considered as you create your movement plan. Just like different bodies have different abilities to handle different foods, there might be movements that don’t work for your body. That’s why we’re creating individualized plans—because there is no such thing as the universal correct dosage of each movement.

      If you need extra support because of a disability, fill out what you can in this book, and then seek support from your healthcare provider for more information and guidance if you’re still unsure about what’s possible for you. There might be some movements that simply aren’t available to you, but you will also unearth movement nutrients that will be beneficial to you, too.

      FIND YOUR MOVEMENT WHY

      The concept of dietary nutrients arose after people realized that what they ate could affect how their body functioned. But the fact that food affects one’s physiology doesn’t mean that nutrients are the only thing people get from food. Food can also a source of joy, celebration, and tradition.

      Similarly, movement is good for the body, keeps us healthy, and is key to fixing or decreasing symptoms of a wide variety of issues—but those are not the only reasons to move. Movement is the medium that

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