106: Why to Stop Doing Kegels & Squat Instead with Katy Bowman

106: Why to Stop Doing Kegels & Squat Instead with Katy Bowman

00:00 / 01:00:30

Why to Stop Doing Kegels & Squat Instead with Katy Bowman

I’m excited to say that Katy Bowman is here today! In fact I think she’s the most requested guest to date, so many of you listening will be especially interested in today’s episode.

Katy is the movement mastermind behind the award-winning blog and podcast Nutritious Movement (formerly Katy Says) that reaches thousands of people every month. She’s blogged for 10 years on the topic of movement and its importance to health. Along the way she also found time to author 8 books, including the best-selling Move Your DNA and Movement Matters.

A biomechanist by training, Katy pioneers research on the effects of our modern sedentary culture and the profound potential of human movement. She’s convinced me that movement can be just as nutritious as food … and she’s not just talking about getting to the gym.

To find out what she is talking about, stick around!

Katy Bowman on Nutritious Movement

If you’ve been around my blog, you may have noticed I have some strong feelings on eating real, nutritious foods and avoiding empty, toxic ones like sugar and processed oils. Well the way I feel about sugar and processed foods is the way Katy Bowman feels about sitting still.

Deprive your body of its daily dose of movement, she says, and it’s just as bad as not eating your vegetables.

The amazing part is that regular exercise doesn’t even undo the effects of sitting for long hours in a desk chair or on your couch. Research shows that too much sitting can lead not only to obesity but higher rates of cancer, cancer, heart disease, and diabetes. It can even shorten our life span.

So what’s a healthy mom to do? Katy Bowman lays it all out, step-by-step. She explains exactly what we can do about this cultural problem and how to meet our body’s movement quota in a sedentary world.

In This Episode You’ll Learn

  • why we’re not getting enough “Vitamin Squat” … and why it’s so important we don’t go without it
  • what movement can do for the body, and how to get more of it
  • the reason why not many of us adults are very good at squatting (and why my toddler is pro!)
  • why Katy has very little furniture in her house … yes, not even a couch
  • where kegels fall short … and what to do for the pelvic floor instead
  • the difference between stationary and sedentary
  • ways to get out of our comfort zone and try new movement (even when everyone else is just sitting around)
  • modifications to help you recover the ability to squat
  • “nutritious” ways to move after having a baby
  • how to create the ideal dynamic work space
  • the relationship between diastasis recti and pelvic floor issues … and how to fix it
  • the cool way her family does dinner and breakfast picnics
  • why sports and exercise don’t necessarily meet the requirement for nutritious movement
  • the surprising reason why athletes are still sedentary by scientific standards
  • ways to help your kids move, even if they have to be still in school
  • what to look for in a good shoe for any age group (it’s the best explanation I’ve heard!)

Resources We Mention

Katy Bowman’s Books

Popular “Katy Says” Podcasts

More From Wellness Mama

Do you do kegels? How much intentional movement do you have every day?

This post contains affiliate links. Click here to read my affiliate policy.

Reader Interactions

It Shouldn’t Be This Hard to Be Healthy…

Join the Wellness Mama email subscribers list to get the latest news, updates, special offers, and FREE access to my Quick Start Guide, 7 Simple Steps for Healthier Families, and 1 week real food meal plan!

Yes! Let me in!

Reader Comments

  1. Very good interview. I just think the title is misleading. Anyway you can change it? as a pelvic pt, I agree with Kathy, it’s much more than Kegels… and sometimes Kegels are not even part of the answer, but to say do not kegel and squat instead to everyone is wrong in my opinion.

    The interview itself is great, with lots of good tips. Thanks!

  2. I love this! My kids are homeschooled; I have to encourage my daughter to move, and my son can’t sit still. Learning at home affords us the opportunity to move whenever we need to. My kids are gymnasts; my daughter was competitive until she was injured; my son not. I feel they learn valuable movement for all sports in gymnastics. We lift weights at home and do yoga and walk or hike.

  3. I had a lot of pelvic floor damage birthing my first child that was unrepairable and was told I’d be incontinent by 40. Since I could no longer do kegels, I have squatted in different positions for years. At 56, I am still not incontinent. Proof squats work. And, it doesn’t take a bunch of squats either.

  4. What if bad knees prevent squatting?

  5. hey I have tear in disc in low back..herniated disc and arthritis in low back..hard for me to squat will this hurt that or something that would help with these issues

  6. Many thanks to both Katys for a super summation of so many movement points and links to so many great resources! I work daily on weaving in new movement and alignment habits and appreciate you spreading the word! Learning new habits and unlearning old is truly brain movement.

  7. I couldn’t find a link to buy the half moon foam roller for calves, do you know where to get one?

  8. This is the first of your podcasts I’ve listened to. I’ve read many of your articles. I was searching for Katy Bowman since I followed some of her exercises a number of years ago. This was such good advice and is so much more extensive now. I think the links to Katy Bowman will be very helpful.

  9. So glad I found your website and linked to this cast from your newsletter. Just linked to the other Katy’s as well. I’m much older than both of you – ya could call me a “Wellness Grandmama” – and I’m pleased to report that this cast represents a wealth of info you’re sharing that’s beneficial to all.


  10. So good so many amazing ideias to put in practice. I love Kathy thanks for this amazing interview, really useful questions

  11. Like to exercise but i get bored fast.

Join the Conversation...

Please read the comment policy before replying to this post.