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

My Perfect Movement Plan

The Move Your DNA All Day Workbook

By: Katy Bowman

Paperback | 30 July 2024

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Do you need to move more or move better?

Movement feeds your body. How's your movement diet?

Whether you know it or not, everyone has their own unique movement diet-the balance of types and amounts of movement that make up your days and nights.

Think about a healthy food diet. Eating broccoli for every meal would be great for getting certain minerals and vitamins, but it can't comprise a complete diet; there are other nutrients your body needs that broccoli doesn't contain. It's the same with movement: getting 30 minutes of cardio each day doesn't guarantee that you won't have a problem bending over to touch your toes or getting up and down from the floor with ease. And a regular yoga practice may keep your spine feeling great, but not be enough to keep your bones strong or help develop the grip strength needed for everyday activities.

If "movement calories" are the volume of movement and "movement nutrients" are the different shapes your body flows through to create that movement, which of these sounds the closest to your current situation?

  1. High-calorie, low-nutrient movement: You move a lot every day-maybe your work or lifestyle involves lots of physical labor. You might be on your feet all day, rarely if ever sitting down for hours at a time! However, the way you move is repetitious and uses the same body parts or patterns over and over again, leaving some of your parts strong and other parts lacking.
  2. Low-calorie, low-nutrient movement: Most of your time is spent sitting-at home, work, and most places in between. Even if you do get up to exercise for a dedicated hour each day, the rest of the time around that session is back in the chair or couch. Because you don't move your whole-body much, many of your parts are also not regularly involved in movement.
  3. Plentiful, nutrient-dense movement, i.e. a well-balanced movement diet! You move your body regularly throughout the day, in a way that nourishes all the different body parts and tissue-types, and also develops (or maintains) the movement skills necessary to live your life in a way you find meaningful

With this practical workbook, biomechanist and bestselling author Katy Bowman provides a tool that anyone can use to track how you are moving, how you aren't moving, and-perhaps most importantly-how to fit the movements you will discover you need into your everyday life. Enhance conventional movement groupscardio, strength, and flexibilitywith practical, skill-based "macronutrients": walking and balance, getting to and from the floor with ease, carrying well, and supporting yourself with your arms. And find ways to incorporate the "micronutrients" that are often left out of exercise routines but are essential for overall well-being. Are you moving your eyes enough? Or your wrists, or the bones and muscles in your feet? Are your jaw muscles, fingers and toes, hips, spine, and shoulders getting the full range of movement nutrients they need to function their best?Also covered:

  • Finding your deepest movement "why"-beyond just "getting healthy"
  • Tracking and being mindful of your body shape throughout the day
  • Real-life strategies for increasing the "movement density" of everyday activities
  • How to rest more while still getting the movement you need
  • Adjusting a movement diet to the different ages and stages of your life
Industry Reviews

Praise for Katy Bowman

"When it comes to your body, Katy Bowman is the nerdy best friend you've been looking for your whole life. Having Katy in your life is like having a superpower." -Kelly Starrett, DPT, New York Times bestselling author of Becoming a Supple Leopard and Built to Move

“Katy Bowman has been reminding us for years that, just as food is medicine, a nutritious movement diet is essential for optimal health and well-being. —Mark Hyman, MD, #1 New York Times bestselling author of Young Forever, The Pegan Diet, and The Blood Sugar Solution

“Katy Bowman’s work always fires both my imagination and my admiration. Refined through her practice, her parenting (so important), and her unwavering use of herself as an experiment, Katy’s whole body of work is pointing toward an updated physical education for the coming challenges.” —Tom Myers, author of Anatomy Trains

“Movement is so much more than exercise. Our posture when we sit and stand, how we walk, bend over to pick something up, and even the micro-movements we make when at rest are vital to our health and well-being. Katy Bowman helps us to reshape our everyday movement and find comfort and ease in our bodies. I consider (her) essential reading for all humans!” —Chris Kresser, M.S., L.Ac, New York Times bestselling author of Paleo Cure

“With an infectious enthusiasm for all things biomechanical, and easy moves to do at home, Bowman shows how easy it can be to access a healthier body, brain and life.” —Caroline Williams, author of Move: How the New Science of Body Movement Can Set Your Mind Free

“Katy Bowman helps you take better care of yourself by helping you understand how your body works and the simple adjustments it needs to be its best. Her advice is easy to understand, practical, and effective, whether you’re in a wheelchair or an elite athlete or anywhere in between. Perhaps best of all, she helps you see opportunities to get the movements your body needs everywhere you go.” —Kate Hanley, author of How to Be a Better Person and host of the How to Be a Better Person podcast

“Katy Bowman invites you to easily meet and greet body areas that may have departed from inclusive movement over the course of your life, while making you feel at home inside yourself.” —Jill Miller, author of Body by Breath and The Roll Model, Co-Founder of Tune Up Fitness Worldwide

“Katy Bowman’s message, no matter your fitness level, is incredibly powerful and easy to apply to our daily lives. It’s a simple, yet transformative prescription for living longer, better.” —Maddy Dychtwald, author and co-founder of Age Wave

“Katy shares practical solutions for people who work and live in the real world.” —Gabrielle Reece, former pro volleyball player, podcast host, and New York Times bestselling author

“Katy changes the way I see the world and how I live my life every time I talk with her.” —Shawn Stevenson, host of The Model Health Show

“Katy Bowman is an absolute wizard when it comes to all things movement, biomechanics, posture, position, reshaping your body, and a lot more-from a very unique and holistic, yet scientific perspective.” —Ben Greenfield, host of The Ben Greenfield Life podcast

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