This episode, an interview I did on a local radio station this last spring, is a great introduction to those interested in moving more (not only exercising more) and why movement matters.
If you have been listening to and following Katy's work for a while now and want to share what you have learned with the ones you love, this is the podcast episode for you. Big picture of movement in a world made for the sedentary can be tricky stuff to distill and explain to others. So this episode is for those folks who may be asking you why you’re wearing funny shoes, or how come you like to stand at meetings, or sit on the floor when hanging out.
(time codes are approximate)
00:02:50 - An Introduction to Movement Beyond Exercise
(Jump to section)
00:10:55 - US Department of Health Guidelines? (Jump to section)
00:17:00 - All About Stretching (Jump to section)
00:21:50- What Does it Mean to Move More (Jump to section)
00:23:10 - The Walkability of A City or Town (Jump to section)
00:26:45 - Let’s Talk About Feet (Jump to section)
LINKS AND RESOURCES MENTIONED IN THE SHOW
This is the Move Your DNA podcast, a show where movement science meets your everyday life. I’m Katy Bowman - biomechanist, author, and occasional radio guest. All bodies are welcome here. Let’s get moving.
If you have been listening and following my work for a while now and want to share what you have learned with the ones you love, this is the podcast episode for you. I know such a big picture of movement can be tricky stuff to distill and explain to others, maybe those asking why you’re wearing funny shoes, or how come you like to stand at meetings instead of sit, or why you're sitting on the floor when we're hanging out instead of on the couch. In this show, I’m sharing an interview I did on a local radio station this last spring. My interview was part of a series of interviews that our free health care clinic arranges to support the community’s well-being. And the series is called Working on Wellness or WOW! (with an apostrophe)
This episode turned out to be a great introduction for those interested in moving more, and not only exercising more, and why movement matters. Thus, that friend or family member who wanted to know more about movement and your movement choices? You can share this episode with them. And now to the interview.
(radio transmission noises)
HOST: And it is time for the Working on Wellness Radio forum. It happens the second Wednesday of every month. And my guest today is Katy Bowman. Welcome, Katy.
KATY: Thank you for having me.
HOST: Well, you know, I'm very interested in this subject because I hate to exercise and I don't think I'm the only one.
KATY: You are not. You are not the only one.
HOST: So tell us a little bit about your work. I'm interested in knowing what a biomechanist is.
KATY: Well, biomechanics is the study that blends biology - the study of living things, with mechanics - and mechanics is the study of how forces or motion influence matter. So when you put the two together, you get how forces and motion influence living matter. So in this case we're talking about human bodies. So how does motion and the forces that we experience just by being on the planet under gravity affect the physical outcomes that we experience?
HOST: So your work revolves around the word movement, not exercise. What's the difference between exercise and movement.
KATY: I know. You want to know. So exercise is what most people are familiar with. It is purposeful bouts of physical activity that we take specifically for improving our well-being. And so there are clinical parameters that we would use to define what exercise is. And it would usually have to have a predetermined mode - you've picked what you want to do whether it's a Zumba class, taking a walk ride, it's taking a bike ride, it's swimming. You've figured out what it is that you're going to do and you've usually predetermined the duration - the length of time you're going to do it. "I'm gonna do it for 20 minutes," or you could also predetermine the length, "I'm gonna ride for 5 miles." You've sort of set these solid parameters. And then you usually are - usually trying to do it to get yourself to a certain level of physical exertion. Right? Predetermine it that you want it to be moderately intense at least. And then the fourth qualifier is that you're doing it to improve some aspect of physical fitness. So when you have all those things together, you get exercise. And also exercise is usually done without anything else done. That's another sort of strange definition marker. But you're stepping away from other to-do list items specifically to get your exercise done during that period of time. Movement, on the other hand, is a much larger category. And that's simply any time your body is changing position. So if you imagine a giant circle and I would put movement - it fits into that circle. Exercise is a much smaller circle that sits within the movement circle because it has to have all these conditions put upon it. So our lives, human lives, have always been rich in movement. So if you think about our grandparents' generation - how much movement went in to just taking care of their daily needs, from procuring their food, and doing laundry, and maybe raising animals, certainly raising a garden, transportation - so much more transportation was done in a physical manner. And throughout the generations if you think to our lives now and then our children's lives, what's happening is culturally we're seeing a reduction slowly of movement. And then there's been a spike with so many of the technological or smart technologies we have where vacuuming can just be done by a robot now. We are living in the time of the Jetsons. Whether we know it or not. So what's happened is we've seen a reduction in movement - physically just changing the shape of our body to get things done. And that's actually where exercises come from. Right? Exercise is not really a natural thing humans do, it's what we've come up with sort of a vitamin/mineral supplement idea of "well if my life doesn't contain the movement nutrients that I need then I will supplement with a bout of exercise." So that's why they're different. And the reason I keep them separate is because, like you said, there's been billions of dollars spent on research and its understanding its benefits on almost all diseases across the board - that people aren't taking it up. So I'm interested in that phenomenon. Why? Why aren't we taking it up when we know it's so good for us? And part of the reason, I think, is because one ... it is such an unnatural thing to do, and it does sit outside of our lives. We're paradoxically, not only a very sedentary culture, we're also a very busy culture. Time is one of the reasons people will site why they can't exercise. Not just they don't like it but they can't figure out where it goes. So I like to bring up - well movement used to go everywhere. So let me show you where you can put it into your life. Because you can increase your minutes of physical activity per day without necessarily having to take up more exercise. And the other reason is, many people who do exercise, exercise is beneficial but it's not usually enough. One, it's not enough movement, because again our bodies have evolved to using a lot of movement throughout the day, and just within a couple of generations, we've really seen everything fall away as far as movement goes. Even to unlock your doors is pushing a button. Everything is pushing and swiping. And so we're in an unprecedented time where we have this tremendous biological need for movement and no more space in the day where it fits. And so for people who do exercise they as well will still experience musculoskeletal issues or other signs of movement deficiency because while they are meeting their exercise requirement, they're not really meeting their movement requirement. They're not moving enough parts of their body throughout enough parts of their day. So they won't find it beneficial.
HOST: Are you talking about aerobic exercise versus weights and that kind of thing?
KATY: So if we stick with the nutrition model, that's why I call our education company Nutritious Movement. Because movement works very similarly in the body as dietary nutrition does. So in dietary nutrition, we have these categories. Make sure you have enough calories - that's the first nutrient need you have to meet. But you could eat adequate calories and still not be healthy from a dietician's perspective. And they would start to look at "well, let's look at the nutrient profile of the calories you're eating." "Ok, well there's not the proper ratio for you of fats and proteins and carbohydrates." Right? So now it's not only that you need enough minutes of movement, now we have these categories. And the categories that we use in movement that are similar to the fat, protein, and carbohydrate breakdown is aerobic exercise, or cardiovascular exercise, strength training exercise, and flexibility exercise. So those are our movement nutrition categories. And then I would say that just as a dietary nutrition would say, "you could even have the appropriate macronutrients" those three aforementioned categories of fat, protein, and carbohydrates, but now there's vitamins and minerals that you need. You could have a good ration of the larger macronutrients and still be deficient in a particular vitamin or a particular mineral. And so you are often told to eat the rainbow for that reason. I'm not sure if you've ever heard that before, but if you have a beautiful range of colors on your diet platter, if you will, or your dietary palate, you will be visually cluing into "ok here's all the things I need represented in this food." And in the same way, I really suggest that people move the rainbow. So thinking about cardiovascular exercise is certainly because cardiovascular disease is so prevalent in our particular culture, cardiovascular exercise has gotten, I guess, the most air time. It's what we really tend to focus on as the thing that we need. But, one of the things I like to walk people through is why are you moving in the first place? When we separate exercise from the concept of movement and determine that what we need is to exercise versus what we need is to move, we forget that movement facilitates things that are - the mundane tasks of putting a shirt on - to have enough shoulder flexibility to reach behind you to get your sleeves on or to be able to bend over to pick something up. To put on shoes and tie them or to take care of your feet. The strength to walk, the balance to be able to walk. At the end of the day, or more as we move progressively through life, these are the motions that we depend on most to maintain the activities of daily living, but more importantly to set up your best day. They are often physical but they're not necessarily requiring that you do a large bout of exercise.
HOST: So, according to guidelines from the US department of health, for general health, adults should aim for 150-300 minutes of physical activity per week. Does it matter if I walk, or cycle, or swim, or take an exercise class?
KATY: So those guidelines are really about that cardiovascular benefit that I talked about before. Those guidelines are really wanting you to get a moderate to vigorous bout of movement for those number of minutes per week and it really doesn't matter the mode in which you do it. Stressing your heart and lungs to the point that you're taking them through their ranges of motion is shown to have great/tremendous benefit to our health, and really to reduce the disease markers for cardiovascular disease. So in that way, it doesn't matter what you pick. Pick what you love to do because you'll meet that guideline. But also, there's other reasons that we move. So you've met sort of one category of movement nutrition by approaching it that way. The other way is to think about the number of joints that you have in your body. Now you don't have to be an anatomist, but to know, ok my fingers all move, my wrists move, my elbows, my shoulders - you can think about all of your moving parts. Every one of those moving parts needs to be moved in order to maintain its ability to move. And so the nice thing about thinking about a movement diet would be to look at the modes that you take for exercise when you are exercising - or really they're physical activity guidelines. So they have found and done great work on studies that show gardening is a great way to get those minutes of physical activity. If you have a job that's particularly labor-intensive - like if you're picking up things and moving things, if you're walking a lot of steps per day you could be meeting a lot of those guidelines. That's not exercise. That would be a category of movement that's called physical activity of which exercise is a type of physical activity. But you might be missing movement of certain parts. So let's say your favorite exercise is cycling and you always get the recommended guidelines of exercise but your mode is cycling. You cycle 3 times or 4 times a week. You go miles and hours and that's great. You've met one requirement. But your shoulders have a different experience of movement than let's say your knees and hips do. Your bones have a different experience of cycling as they do say if you were to walk the same amount that you cycle. So you want to make sure that your movement diet, in this case, we're talking about what should I do with my exercise minutes, is distributed well throughout your body. If you sit all day in a chair at work, and then your mode of exercise looks a lot like sitting in a chair, say on a cycle, maybe you want to pick a different mode one or two days a week so that you end up moving more parts of you, which is the other way. We're so used to thinking of movement as a whole body thing we forget that yes you need to move as a whole person but so do each of your parts.
HOST: Well I want to let our listeners know that I'm sitting, and Katy is standing as we're doing this interview. And I need to tell you, Katy, there's a gentleman that I see all over town, he's a racewalker. And I'm a little interested in what you think about racewalking as movement as just regular just strolling along.
KATY: I think racewalking is great. I think regular walking is also great. They're just different. They're a different food. So, again, I think of what people tend to ask me a lot is ok, just tell me what's the one exercise I should be doing? Sort of in the way that you would ask a dietician just tell me what's the best food, or best meal. And we just don't eat like that. And we don't move like that either. But I'm a big walker, so if you imagine a food pyramid - is everyone familiar with the dietary food pyramid. On the bottom, it's got the things that you need the most of, and at the top where you've got you just need a dab of now and then. Walking is really the base of our food pyramid. So it's interesting to talk about walking for fitness because I do think that many people think of walking as something that isn't exercise, right? Like it's not hard enough. Or in some ways. And in some ways that's true. So if you were to go back to those guidelines, those minutes that you're suggested to do per week are meant to be moderately vigorous. And the way that you would figure that out is not necessarily by rate of walking because we're all coming to movement in different stages. And so for somebody who is already pretty cardiovascularly fit, might still find walking to be challenging but maybe not in a way that would bring your heart rate up. It might challenge your bones or your leg muscles or your hip joints a little bit more than some of your other modes of activity. So there is a frequency or a rate that you personally need to walk in order to meet the moderate guidelines. And one of the suggestions that I have is actually to use music to do that. To use beats per minute in music and so many music apps now have the ability to sort music by bpms or beats per minute. So you want to find the beats per minute that just challenges - just gets you to huff and puff. That's probably where you want to be walking if you want those minutes to walk towards heart movement. If you want them to count towards arm and leg swinging and just weight bearing on your bones, and balance, then it doesn't matter the rate at which you're going. But racewalking is a great way ... it's inexpensive, it can often be used as transportation and therefore more likely for you to do it more often or for more steps per day if it has a purpose. You're not just taking a walk for your well-being, you're also taking something to the post office or picking something up. But for those who want to walk harder without walking faster, because maybe there's an ability issue or a joint problem that you're dealing with is to look for hills. Slight hills. Or carry something. Something that adds just a little bit of weight because you'll find that your heart rate can go up that way without necessarily having to go faster.
HOST: Ok! And Katy tell us a little bit about stretching.
KATY: Well stretching is one of my passions because I think that, like I said, cardiovascular exercise gets all the love. And the mobility part - those are those stretching exercises or exercises meant to maintain or improve our joint ranges of motion - to stretch our muscles and other connective tissue - they're sort of done as a cool down if they're done at all. If they're done at all. So I do like to point out that they might be more foundational than people realize. And because they are what I call lower profile, you know, if you're sitting all day at a desk and people are often asking me, how can I move more, I have to sit here all day? You can often do light stretches of your hands, of your neck, and shoulders, while you're otherwise in place in front of your desk. Because not everything that we do at a desk requires hands on a keyboard or eyes fixed on something. You often have time to stand up and bend over and touch your toes or use your chair even to go around to the back of it and stretch your shoulders. So I think it needs to be brought up to at least a third equally weighted between the other two categories. That's why we have three. That's why we have strength training and that's why we have stretching. The thing that's important to remember is those categories that we have is really for research. Clinical - to be able to break down and to pull out an element. But a lot of the movements that we do have not only cardiovascular but also stretching and strength training put into them all at the same time. So the more you can find a type of movement that contains all of those macronutrients the more nutrient dense it is - just like finding a food or a meal that serves a lot of purposes for the same number of calories. That's what we're trying to do. Only calories are minutes in this case.
HOST: Well let me ask you this. As we age, we find - the aged - that it's harder and harder to get up off the floor.
HOST: So what do you suggest for movement to strengthen our lower body to be able to get down on the floor and be able to get up without having to get on knees and then get up.
KATY: Right. Getting on the floor multiple times a day. Every day.
HOST: And that's gonna do it?
KATY: Yes. You're not losing the ability because you've gotten older as much as you're losing the ability because you're out of the habit. It's really hard to break apart the difference between how old you are and how many years you've had a habit. And frankly, people just stopped getting on the floor. And so think about how - I'm thinking about my grandmother, mopping and cleaning and how that was an exercise program, sort of. That was a program that maintained her strength and joint mobility but when you have a special mop or when you have a robot mop (I'm sure we don't have those yet but you know what I mean), you end up losing - you've gotten rid of where in your life your joints would have been maintained more naturally. And yes, it's more work. That's the tradeoff - is it's physical exertion. But for anyone who has exercised you know that that's the unpleasant part of maintaining your physicality is to go through the training period or those minutes or an hour or two per day where you are working hard with your body.
HOST: So we need to get rid of our mops and get down on the floor.
KATY: Well you don't need to get rid of your mop. But how about this. If you're gonna watch TV at the end of the day...
KATY: ...it's actually a tip for my book Dynamic Aging, is to at least one or two nights per week, set up a chair in front of your chair that's made out of pillows or blankets that's significantly lower than your chair and sit on that while you're doing your evening relaxation. Because that's the same as going to a stretching class. Not everything has to look like exercise time. You're just watching TV at the end of the night. You're watching the news, whatever you're doing at the evening in your chair you could almost as easily do it a little bit closer to the floor and get the physical benefit as you would if you were doing a stretch or a lengthening exercise to preserve leg strength.
HOST: So just move more.
KATY: Yeah. The word just is there. Because it's simple - it's not easy. It's simple in idea but it's not easy to overcome our own inertia of the way that we sort of move our body all the time.
HOST: Right. So tell us what it means to move more.
KATY: So move more could be moving your whole body more often. But it really at this point in our sedentary lifestyles can also mean move of your joints. And then once you're able to move more of your joints, then move more often - moving more of your joints for an exponential increase in how you're distributing motion throughout your body from head to toe.
HOST: So what kind of stretching would you suggest if you're trying to move more and you're gonna be walking more. You're gonna be parking farther away from the grocery store and walking to the grocery store which I try to do but when it's raining I don't always do that. And then getting outside and walking in bad weather is another thing that stops people.
KATY: It is.
HOST: So when the weather is bad what do you suggest?
KATY: Gear. Better gear
KATY: I suggest better gear because at the end of the day they say there is no bad weather, there's only poor gear. And because people have been moving in all weather throughout the human timeline. We're the first group that hasn't really. So there are solutions here. And get a buddy. Get someone who wants to tackle this with you and that will make it a lot more fun. Because now it's friend time. Right. Now it's more than just dreaded exercise.
HOST: Or get a dog.
KATY: Yeah. That's a friend.
HOST: That's a friend. So cities are often ranked by how they promote movement. How does Sequim rank?
KATY: Well so walkability is a ranking that is used. So there's a couple of ways to interpret walkability. One would be what are the green spaces that we have or what are the places that we have to be able to take a walk in. And in that way we're phenomenal. I mean we have the Olympic Discovery Trail. Clallam County parks. We've got Carrie Blake and Robin Hill and these offer - and we've got the wilderness. The forest that's all very close. And so that offers different levels of walking. You've got hiking - which is a little more complex in terrain. But we've also got really paved accessible trails here that are well lit and that work in all weather - you know they're not slippery, they're safe to walk in, they're well populated. Safety is another issue. Not just physical safety but being well lit or being in a place where you're highly visible. So really well in terms of leisure walking. The other way walkability rankings are used has more to do with city design and that has more to do with from your home and how easy it is to meet your essential needs on foot. So that would be can you get to the grocery stores, the bank, the library, pharmacy, on foot. Or on bike also too or even wheelchair. So poor walkability would be where a bus stop doesn't necessarily take you to the grocery store but you have to maybe cross a highway or walk for a long period of time so I see quite a few wheelchairs along 101, the highway here. And also on some of the rural streets. And that lets me know that there's some issues with people and where they live and their ability to access being able to transport without a car in a safe manner. But that being said, Sequim itself within the city limits, is not very long, just to go down our main street here. It's not even three miles. So to go from Walmart to Black Bear diner is under three. So the fact that you can have your grocery stores and the farmer's market and the library and your banks and your churches - everything in a way that you could if you're living within the downtown area, there's great, well-lit, paths and clear sidewalks. There's also benches. Another interesting paradoxically component of walkability is, is there a place to sit down when you're on a stretch so you can rest? So I think that we're actually doing really well. The flip side or the balance to walkability is how walking able are we? And so that's really what I spend a lot of my time doing is teaching people specifically the stretches and the strengthening and the walking protocols to restore - if you're hearing this and going "oh it's only one and a half miles to go from Walmart to Sequim Avenue but I can't walk one and a half miles because of my knee or my hip" then you really want to direct your exercise choices to restoring or repairing that situation. To figure out what it is mechanically so that you can restore, regenerate that ability so that you can do more self-powered physical experiences. That's the balance to walkability.
HOST: Ok. Well, let's talk about the bones in your feet. Let's talk about feet.
KATY: The feet are magnificent. 25 percent of the number of bones in your body are from your ankle down. That's a quarter. That's a lot. And not only do you possess so much anatomy in your feet - I mean it's not mass because they're such a small piece - but as far as articulating so well. If you look at your hands, if you spread your fingers away from each other, your feet really come with similar capability to your hands. But what we do with our feet, really, from a very early age - one or even less - is put them in boxes. Tight boxes. And so they don't maintain the strength or the dexterity that our hands are able to do in the world. So we've got this problem of having very weak, under-moved feet, a body part, that all of our other body parts stack on top of. So our foundations have received very little movement relatively speaking to all the other parts of our body. And they're asked to do the most. So the reason I focus on them - I've written two different books just about feet - is one in four women - the statistics are a little bit lower for men but both increase with age - have foot pain. One spot, usually in a single foot, that makes it so they can't move the rest of their body. So if you ask a lot of people why aren't they exercising or why aren't they more physically active, why has their physical activity gone down, why aren't they moving enough in the day they'll say "I can't put any weight on my foot." So almost all of the motions that we do, all of the movements that we do, pass through the foot. So it's a big deal to continue to neglect the strength of our feet and the mobility of our feet.
HOST: So how do you keep your feet flexible and how do you exercise your feet.
KATY: Right right. So exactly. That's the question: how do you exercise your feet because I thought they were. They're on the bike ride with me. They were on the walk to the store with me. And they're not really because of how they're usually pushed together by a shoe. Right? If you think about even when you ask people about their feet they're like, "Well don't I need shoes to hold the arch of my foot up?" In which I'll say there is no arch. There is no arch structure in the foot. There is no - if you dissected the foot, there's no piece of anatomy that makes the arch. The arch is created by all of the muscles contracting in a particular way. It's strength. So a lot of it is everything is covered in hard surfaces now. And so we protect our feet but our shoes have gotten thicker over time and also they're on high heels often times where the heel is elevated above the toes sort of like on this perpetual we've been walking downhill since birth. We don't know why. We have very stiff ankles. And the way that you exercise is your feet is by doing stretches and exercises specifically for them. So I'll give the listeners one now. So if you just look down at your hands and you spread your fingers away from each other, that motion is called abduction. AB-duction. Like you're taking and stealing something away. Your toes should be able to do that too. So you need to take your shoes off. Because a lot of times if you - this is another exercise to do - if you stand on a piece of paper and trace your bare foot - have someone do it for you if you don't want to bend all the way down there. And then you take your shoe and put it on top of that picture, you'll often see that your shoe is more narrow than your foot is wide. So we've got the sides of our shoes sort of pushing our toes together all of the time. So in the same way if anyone's ever broken their arm or had to be in a cast, you know if you have something a sling or a cast holding you, it's very hard, after 6 weeks or 12 weeks however long you've been in a cast to put the arm back down. Right? Things have atrophied and adjusted to that position. And our toes have atrophied, the muscles have, and they're not used to spreading away. Especially if you get up and put your shoes on first thing in the morning. So one thing you can do is kick off your shoes. You can leave your socks on if you'd like. Clean the area that you're gonna do this on because one of the reasons, especially as we get older shoes are recommended to be worn, is because there can be a lot of neuropathy where you can't feel what you're stepping on. So you don't want to step on anything sharp. So create a little area. Put down a towel. Set your feet down on it and try to stretch the toes away from each other - physically. Like using your muscles to be able to do that. If that doesn't work and you can reach your feet, cross one foot over and use your hands to stretch your toes away from each other. You can also use, if you've ever had a pedicure, they use these foam things that go between the toes. You can pick them up for 50cents or 99cents at a drug store, slide those between your toes and let those stretch your toes. And wear them for 15 or 20 minutes and then try your stretches again. And then another one to do is when you're standing, again in your bare feet, to see if you can lift only your big toes. Usually, all the toes will want to lift together. Because we're not - it'd be like trying to lift your thumb and having all your fingers come up. We've lost the dexterity and the precision with which you move your feet. So you're gonna strengthen just the muscles that lift your big toe which is the largest intrinsic muscle within the foot. And it's really there - it helps you with balance. So if you're experiencing issues with balance, think about your feet and your feet are there - you want to a wider base of support so what we tend to do is stand with our feet wider and start turning our feet out because we're not able to spread the toes away from each other. So yeah, practice moving your toes. And you can do it in your shoes but if your shoes are the problem then you've gonna have to take your shoes off to give your feet a little love.
HOST: OK. So Katy you've written 9 books and they're in more than a dozen languages. So can you tell our listeners how they can find your books and where they can find them and you also have an exercise class that is - or no a movement class
KATY: It's an exercise class. You've decided to come. It's one hour long. You know what we're working on to improve our well-being. But it's an exercise class geared to help you move more when you're not in it as opposed to a check-the-box kind of exercise class.
HOST: Ok. So tell our listeners where they can find you.
KATY: You can find my books anywhere that you can find books, in bookstores, online, on Amazon, library. Our library here carries all of them - thank you very much to the library. You can find them in ebook format. You can find them for your Kindle. And you can listen to a lot of them. There are audiobooks for those who like it.
HOST: Give our listeners some of the titles that they can be looking for.
KATY: Oh good. Dynamic Aging is one of the more popular ones. As far as foot: Simple Steps to Foot Pain Relief is a very great - a good book to start with. I have books for families who are trying to figure out moving more with kids or grandkids and that's called Grow Wild. The most popular book is Move Your DNA which explains more the science of why movement trickles down all the way to our cells. It's simultaneously something our whole body is doing as well as the benefits are on the cellular level. So those are good books to start with.
HOST: And tell us a little bit about your exercise class and where to find it.
KATY: So Nutritious Movement is a global brand but we have a center here. The only center is here in Sequim. It's across the street from downtown Sequim city center - you might have seen it. We have had limited classes just due to the pandemic but we're slowly putting them back on to schedule. So you can find everything through the Nutritious Movement website. And then the website for just the studio NMCenterNW.com is where you can find the class schedule. You can also find it on the main NutritiousMovement.com under events. That will show you which classes which days and we have a handful of teachers here. And I always teach an outdoor class. I've been teaching an outdoor class once a week for the community. It's actually free for the community to come. And you can find out information about that. It's been held out in the barn that used to be behind Nashes and then in the summertime we hold it Jardin du Solei. So you can go out to the lavender farm and take care of your feet, learn some foot exercises and we really focus on the lower back seems to be really common so we use gentle corrective exercises so you learn how your body moves so you can move it better all the time.
HOST: Katy, thank you so much for coming in. I've learned a lot. I'm very excited to get on your website and see where you are.
KATY: Well thank you for having me. It was a pleasure.
HOST: Come back.
KATY: I will.
(Theme Music fade)
Hello! My name is Maria Antonescu from Duluth, Minnesota. This has been Move Your DNA with Katy Bowman, a podcast about movement. Hopefully you find the general information in this podcast informative and helpful but it is not intended to replace medical advice and should not be used as such. Our theme music is performed by Dan MacCormack. This podcast is produced by Brock Armstrong. And the transcripts are done by Annette Yen. Find out more about Katy, her books, and her movement program at NutritiousMovement.com