Nutritious Movement

"If you’re feeling stuck inside, stuck in a single position, stuck in a family routine that isn’t nourishing you the ways you’d like, change something. Maybe that’s how these food and nature-movements survive: not as grand traditions, but as small, person-to-person invitations to step outside and do something physical—and essential—together."

My latest article on Substack:

Outdoor Cooking, and Small Physical Acts That Make a Life Feel More Nourishing A different kind of "seed saving"

10 Walking Mistakes You Probably Don't Realize You're Making

TIME interviewed me for this tip-laden piece on working on your walk! Here's my things to watch out for:
*Leaning forward
*Not pushing off with your glutes
*Not picking up your feet
*Same route, same speed, same terrain

Read for more info on these, and also a bunch of other things to watch for!

10 Walking Mistakes You Probably Don't Realize You're Making These common missteps could be holding back your health gains.

When it comes to learning new movements (or anything, really!), don't confuse assessment with judgment.Take note, adjust, and move on.

My latest Substack:

Don't Confuse Assessment with Judgment When it comes to learning new movements, take note, adjust, and move on

GIFT IDEA: TAKE (OR SEND) MOM TO A DYNAMIC AGING RETREAT!
There are all sorts of moms: new moms, chill moms, tired moms, worried moms, dog moms, moms of one, moms of twelve, goldener moms, single moms, DIY moms, and the list goes on. No matter the mom, they could always use a little more support so they can move more.

My retreats always packed with child-parent duos, sisters, and mom-friends. Wellbeing is a group effort! (Plus sharing a room lowers the total retreat cost, so there’s that too…). Two retreats this year:

"Menopause & Movement" in North Carolina at AArt of Living Retreat Center
https://artoflivingretreatcenter.org/retreat/presenter/katy-bowman/dynamic-aging/?comet_custom=faculty&utm_source=Faculty&utm_medium=Referral&utm_campaign=katybowman+referral

and "A Better Back" at KKripalu Center for Yoga & Healthin MA: https://kripalu.org/experiences/better-back-moves-help-your-spine-last-lifetime

It’s smart to understand frailty and take practical steps where you can and just as important not to turn awareness into worry. Read my latest article on Substack!

Fragility, resilience, anti-aging, physical activity, and the book club I started with my grandma It’s smart to understand frailty and take practical steps where you can and just as important not to turn awareness into worry

For locals on the Olympic Peninsula! I'm teaching an outdoor cooking class, 🔥𝗕𝗲𝘆𝗼𝗻𝗱 𝗠𝗮𝗿𝘀𝗵𝗺𝗮𝗹𝗹𝗼𝘄𝘀 & 𝗛𝗼𝘁 𝗗𝗼𝗴𝘀 — 𝗧𝗵𝗶𝘀 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆!

Step outside the kitchen to discover how satisfying—and surprisingly refined—outdoor cooking can be. This class goes far beyond campout staples, and focuses on making excellent food in outdoor settings using simple tools and technique.

Expect seasonal dishes, practical techniques, and plenty of time cooking together—skills you can carry from backcountry trips to your own backyard. This engaging day of learning and good food is just around the corner!
Click on the following link to learn more & register:

Beyond Hotdogs and Marshmallows: Outdoor Cooking Classes — Spring or Fall 2026 — CedarRoot School Spring Class May 2 10:00am - 3:00pm Fall Class November 7 10:00am - 3:00pm Location: Sequim, WA Instructor: Katy Bowman Step outside the kitchen to discover how satisfying—and surprisingly refined—outdoor cooking can be. This class goes far beyond campout staples, and focuses on maki

About 50% of the global population will experience amenorrhea (the loss of a menstrual period) as they transition into middle age, but sometimes it happens earlier, for other reasons. Most commonly, Functional Hypothalamic Amenorrhea occurs when one’s level of physical training is not supported by the right food intake.* The body, in its state of low energy, suppresses menstruation—an ancient survival technique we have stored in our genes.

New article on Substack:

When "Fit" Isn’t Well-Fueled Amenorrhea (missing periods), energy scarcity, and the bones you build for life

FREE Book Club Workshop for Therapists & Parents of Neurodiverse Kids - April 16th

A Community Conversation About Physical Activity with Katy Bowman, author of Grow Wild: A Whole-Child, Whole-Family, Nature-Rich Guide to Moving More

Parents of neurodiverse children might recognize this tension: movement is essential for regulation, learning, and well-being—yet daily life often makes it incredibly hard to fit movement in. Between school demands, therapy schedules, sensory needs, screen time, transportation, and sheer exhaustion, “just move more” can feel unrealistic or even discouraging. Therapists, too, are often left trying to support families within systems that don’t easily allow for movement-rich lives....

More info/register: https://nutritiousmovement.com/course/grow-wild-OT-community

“Loves, I know you’re tired and overwhelmed. I am too. My heart hurts because I thought there were answers, but it turns out there aren’t. There is just the work and the pleasure of a relative bit of rest in the trough between waves.

Given all this, I’ve been wondering how I can motivate you to help your heart by moving your body more—because it will help with everything—without making it feel like one more task you have to struggle to fit in, without it being another place to feel like you’re failing.

Let’s try “low demand,” and work on going super short (while finding a little fun), because nine minutes of getting your heart pumping vigorously each day can do more for your mood, sleep, and hot flashes than you might realize.”

This is my gentle, loving request for a few minutes of vigorous activity to protect your heart and support your sanity.

Your Heart Needs These Nine Minutes A gentle, loving request for a few minutes of vigorous activity to protect your heart and support your sanity

Combo exercises can fill in the cracks left by individual exercises. Here's some of my favorites in the NYT. Give them a try!

For a Simpler Workout, Try Combining Moves (Gift Article) Combination exercises can help you exercise your whole body quickly.