Expanding Your Movement Vocabulary

With Katy Bowman

We often think of movement in terms of structured exercise – that hour at the gym, a morning run, or an evening yoga class. But what about the other 23 hours of your day? As I discovered in my fascinating conversation with movement expert Katy Bowman, we’re limiting ourselves to just a few “words” in our movement vocabulary when we could be speaking in full sentences throughout the day.

Katy’s book Rethink your Position isan updated guide to everyday body alignment and movement. It’s chock-full of sensible – doable solutions to make your body your new best friend… including simple ways to include posture checks throughout the day.

Language of Movement

Just as a rich vocabulary allows us to express ourselves more fully, a diverse movement vocabulary enables our bodies to function optimally. Bowman explains that our ancestors used a much broader range of movements throughout their day – from ground-sitting to squatting, reaching to climbing.

Today, many of us have reduced our movement “words” to just sitting, standing, and walking slowly.

Here are 4 practical ways to introduce more variety into your daily movement.

1. Ground Living

Spend 20-30 minutes each evening sitting on the floor while watching TV or reading. Mix up your positions – try cross-legged, side-sitting, or long-sitting. When you need to fidget or adjust, that’s perfect! Each position change adds to your movement vocabulary.

2. Kitchen Choreography

One of my favorite tips from Katy is to strategically reorganize your kitchen. Place frequently used items on the top shelf or in low cabinets. This natural movement practice builds stretching and squatting into your daily routine – no extra time required!

3. Walking with Purpose

Choose one or two regular destinations that you typically drive to and commit to walking there instead. Whether it’s the post office, a coffee shop, or a friend’s house nearby, these purposeful walks add natural movement to your day.

4. Chair-Less Living

While you don’t need to remove all your furniture like Katy has done, consider sitting on the floor in front of your couch occasionally, or try cross-legged sitting on your chair instead of the usual position.

Beyond Exercise

The key insight I gained from my conversation with Katy is that movement isn’t just about exercise – it’s about nourishment. Just as we need a variety of nutrients in our diet, our bodies thrive on varied movement throughout the day. This isn’t about burning calories or building muscle (though those are nice bonuses). It’s about maintaining our body’s natural capabilities and preventing what Katy calls “movement poverty.”

When we start thinking about movement this way, every moment becomes an opportunity. Can you stretch while folding laundry? Squat while playing with your grandchildren? Balance on one foot while brushing your teeth? These aren’t exercises – they’re ways to feed your body the movement nutrition it craves.