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More Exercise in Daily Life

With “Nutritious Movement”, Katy Bowman has literally brought a new movement into the world. However it's less about a new kind of a training than about a holistic approach that integrates a variety of movements into everyday life.

Sandra Hoiting Personal Training

Sandra Hoiting trained with Katy Bowman, and up to now she's Germany’s only trainer for Nutritious Movement. This coming Saturday, 13.10.2018, she’ll be talking about movement in everyday life and using practical examples to demonstrate what’s good for feet and for small children.

Sandra is a personal trainer herself, with over 20 years of professional experience. In her job she often came up against questions that so-called experts couldn't answer. After suffering a knee injury and researching on the internet to find out whether it was possible to avoid a meniscus operation, she came across Katy Bowman's blog and videos. Sandra was so excited about Katy's ideas that she wanted to apply them herself as a personal trainer. But what she learned from Katy didn’t stop there.

“The most important thing I gained from this training was knowledge about how the body works. How valuable even small movements are for the body, and the degree to which movement changes the body. It's not about classic fitness training, but about things anyone can integrate into their everyday life. Simply being aware of your own body, the movements it makes, which movements it needs, consciously noticing its requirements, can be a big help. How to go up the stairs properly, for example - often you don’t even learn that in sports’ studies or when learning to be a trainer. But these are highly effective changes that are good for the body and your health.”

We asked Sandra what you can do during a busy family or working life to move your body in a way that’s more “nutritious” and integrated. Or what ideas she has for the colder time of year.

“Before you think about how to move more, you can ask yourself openly about what's actually stopping you moving around in everyday life. Is it a feeling that you don’t have enough time? The thought that a few seconds are too little, and that you should really take at least an hour? Does it have to do with your surroundings? And then you can go beyond that and think about all the areas where you can integrate little exercise opportunities. It's not about fitness goals. Our bodies are naturally made to move in different ways, but in reality they’re often only used in one way, which means that many muscles and types of movement are neglected. The deep squat, for example, used by people worldwide when they get together, or if they don't have chairs, has been forgotten here.

You can observe how you move through your house or office, and then take stock. Perhaps you’ll realise: “It's true, I always sit in the same place, sit down in the same way, and go the same way from place to place. Perhaps I could use the door frame: each time I go through the door, I’ll put my arms up and touch the top of the frame.” How often do you usually do that movement? You could sit at a different place at the dining table, organise different chairs so that your body remains open to different surfaces - or you could remove the table and chairs entirely and sit on the floor more often. It's important to start with small steps, trying them out over a period of time and feeling what they do with your body.

You could also throw out the sofa and sit on the rug. Or turn the sofa over to the kids as an exercise space - walk along it, sit in front of it... If possible, go to places on foot or by bike. If you have to take the car, try parking a bit further away from your destination. For example when picking kids up from school or kindergarten, or at the office. Then you can walk some of the way together.

Instead of asking someone “Can you pass me a glass?”, it's better to get up yourself and to go and get it. Even when life is hectic, there's usually room for more exercise - you just have to be a bit creative! Kids love a little obstacle course in the house. Build it out of cushions, chairs, books - and then get them to go over slowly, over fast, over backwards or sideways. And parents should obviously join in too!

There are also other ways of getting moving. For example stimulating the body in different ways. Don’t be afraid to let your body experience the cold, then warm it up by working your own muscles. That way you’ll automatically move more and in different ways. It's also interesting to be aware of your own clothing: Where do I feel restricted? Low-cut jeans, for example. We’re often wary of even sitting down in them, let alone bending over or squatting. Temporarily banning from your wardrobe anything that restricts, pinches, squeezes, or that when you move reveals parts of the body you don’t want to be on show - that can already create lots more opportunities for movement.

Be open and mindful with regard to your body, find alternatives for things that are always the same, and stay creative. Those are the elements that enable diverse, nutritious movement, and which Sandra also brings into her training sessions. You can find out more about Sandra here.

What’s your everyday life like? Do you move enough and in different ways, or is there still room for improvement?

Run wild,

Anna, Ran & Team Wildling

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