Nutritious Movement

02/02/2026

Movement changes our DNA via actually, literally, physically moving parts of it around. How? Here’s a metaphor for you book lovers:

The body’s cells are always baking. And so they are always reaching for the recipe books in their DNA library. Cells that are physically active (loaded through movement) reach for the books that contain recipes for things like blood vessel development, taking up blood sugar, and muscle contraction. When they don’t move, they reach for the recipe books that contain formulas for processes like inflammation, muscle atrophy, and other things that break a body down vs. build it up.

A biology metaphor for book lovers and bakers

01/20/2026

Movement Rules for 2026, No.6: There will always be a reason not to move. Move anyway.

My morning row was glorious. Not featured in the photo are twenty minutes I spent in bed, trying to decide if I should cancel on my buddy or not. I go through this “should I/shouldn’t I just skip it” mental dialogue almost daily. DAILY.

Maybe it’s a part of my mind concerned with energy conservation. Regardless, that part can say what it needs to, but it doesn’t speak for all of me. The benefits to going are endless. Part of this morning’s rower talk is how everyone also goes through this internal dialogue most mornings, and show up anyway. It’s too early. Too cold. Too much work. There are other things to get done. People who need us.

And, we go anyway.

P.S. All that other stuff gets done too, because energy! And self compassion! Decreased stress and mental focus!

Rest of the rules for 2026: https://katybowmanmovement.substack.com/p/movement-rules-exercise-science

01/14/2026

Ok, here they are: Your Movement Rules for 2026 (and Beyond), in the fashion of Michael Pollan's "food rules"—“Eat [real] food, not too much, mostly plants.
https://katybowmanmovement.substack.com/p/movement-rules-exercise-science

01/05/2026

We've got it upside down when it comes to age and physical activity—we actually need more movement, not less.

“Slower division and more inactive cells make our bodies less responsive to exercise over time. Stuff we’ve always done to stay fit stops working. Said another way, it’s actually the first half our our lives that has us coasting downhill, drafting behind the good graces of our cells.

Midlife is when the uphill work of physical activity begins. If you think in pictures, flip the “over the hill” graph. You’re now in the valley, and if you want to keep going, it’s an uphill push from here."

Read: https://katybowmanmovement.substack.com/p/aging-and-exercise-its-not-over

12/27/2025

A new article: Lectio Divina ("divine reading") and a reading position to counter excessive forward-rounding of the spine

https://katybowmanmovement.substack.com/p/lectio-divina-unkyphosis-upper-back

12/18/2025

, Day 18: “Soft Bounce”

Find all exercise instructions on my Substack, Movement-Colored Glasses: https://katybowmanmovement.substack.com/p/ball-exercise-bouncy-squats-thigh-muscles

Note: Don’t do this on an old ball and clear some space. Make sure you’re never coming all the way up off the ball (don’t let it roll back away from you).

Sign up to get a daily ball exercise emailed to you every day through December 24th!

12/17/2025

Exercise Advent, Day 16: "Power Down"

Your computer runs better when you shut if off now and then and you do too.

Instructions for this, and fifteen other ball exercises, here: https://katybowmanmovement.substack.com/p/ball-exercise-relaxing-breathing

12/15/2025

Hey Last-minute Lou, here are some low-tech, movement-rich, toyish gift ideas for kids, teens, and adults: https://nutritiousmovement.com/articles/low-tech-movement-rich-toyish-gift-ideas-for-kids-teens-and-adults

12/15/2025

New article: A hip-flexor stretch to do while reading; my version of Jólabókaflóðið (Icelandic Yule book flood); and a cookie recipe:
https://katybowmanmovement.substack.com/p/readers-hip-flexor-stretch

12/13/2025

, Day 13: “Lat Log-In”

Find all exercise instructions on my Substack, Movement-Colored Glasses: https://katybowmanmovement.substack.com/p/ball-exercise-lat-pullover-for-tense-shoulders-weak-arms

Sign up to get a daily ball exercise emailed to you every day through December 24th!

12/13/2025

, Day 12: “Backbend Break”

Find all exercise instructions on my Substack, Movement-Colored Glasses: https://katybowmanmovement.substack.com/p/ball-exercise-12-backbend-break

Sign up to get a daily ball exercise emailed to you every day through December 24th!