Summary: Show Notes: Episode 136<br> Today on the First 40 Miles, a hiker, a backpacker and a biomechanist all walk up to a bar. What they do next might just surprise you. On today’s Top 5 List, we’ll talk about how another podcaster we listen to has changed—nay—revolutionized the way we move. Then we’ll review some stretchy pants that allow freedom of movement along with the power of wool. For today’s Backpack Hack of the Week, a movement hack provided by Katy herself.<br> Opening<br> <br> * <a href="https://nutritiousmovement.com/">Katy Bowman</a> is a biomechanist—and her gift to the world is that she makes the complex movements of the body easier to understand and she advocates for less sitting, more living<br> * Nutritious Movement or Natural Movement<br> * Exercise vs. natural movement<br> * Natural movement is life—and our life has had the movement sucked out of it by the way of modern conveniences such as chairs, tv, cars, easy access to food, lack of community, etc.<br> * Outsourced movement<br> * <a href="https://nutritiousmovement.com/category/podcast-transcripts/">Podcast</a>/books/blog<br> * <a href="http://amzn.to/2suKin8">Every Woman’s Guide to Foot Pain Relief</a><br> * “A hiker, a backpacker and a biomechanist all walk up to a bar. What they do next might just surprise you.” They hang from the bar. Hanging and swinging help with upper body strength.<br> <br> Top 5 Ways Katy Bowman Has Changed the Way We Move<br> How is daily movement at home, at the office, at school relevant to backpackers? Because the way we move at home is the way we’ll be conditioned to move on the trail.<br> We incorporate more movement into our day<br> <br> * The first huge idea that Katy helped us understand is that our culture is sedentary—and people who think they are active are actually just as sedentary as everyone else. That didn’t make sense to me until she did the math: 1 hour of exercise + 23 hours of sitting= 4% of your day moving. What are you doing the other 96% of your day? You are 96% sedentary.<br> * Incorporate more natural movement into our day.<br> * Natural movement is any movement that you do that helps you accomplish something else. Exercise is any movement you do to extract the health benefits of that movement.<br> * Walking is the best bp prep, not treadmill –great podcast episode on treadmills<br> * Sit less, move more<br> * Break up the sitting chunks (20 min sit, 3 min walk)<br> * One salad a day can’t compensate for an otherwise nutrient-poor diet<br> <br> We now see the benefits of crunchy, wobbly, rough, steep trails!<br> <br> * No more complaining about roots, downed trees on the trail or steep calf-burning inclines<br> * And here’s why: We need texture in our terrain to strengthen and use all our foot muscles and joints! All of our walking surfaces at home/work/school are flat, level, smooth—which presents very little challenge—therefore, we reap very little benefit from it, beside the benefit of working against the pull of gravity which helps maintain our bone density.<br> * The modern surfaces we walk on is the dietary equivalent of drinking Ensure for three meals a day<br> * Where’s the texture? Where’s the variety? Where’s that delicious movement?<br> * Katy is pretty clear that we need texture to move around all the joints in our foot, we need walking that is in big chunks as well as broken up into little frequent chunks, we need to feel the ground, we need to strengthen our feet and bodies by giving them challenges<br> <br> We are trying floor sleeping<br> <br> * We thought since we sleep on the ground (with padding) while camping, is this something we should try at home to prep us for a future trip (get us “in shape’)<br> * Adapt<br> * Adds movement into our day.<br> * Up and down, letting gravity work<br> <br> Changed the way we think about cold temps<br> <br>
