TMHS 879: The Real Reasons We Struggle To Exercise & How To Fix It TODAY – With Katy Bowman & Dr. Diana Hill
Mar 19, 2025
auto_awesome
In this engaging conversation, Katy Bowman, a biomechanist and founder of Nutritious Movement, teams up with Dr. Diana Hill, a clinical psychologist and co-author of "I Know I Should Exercise, But…" Together, they tackle common obstacles to exercise, diving into the concept of psychological flexibility and how it can help reframe barriers. They discuss the importance of integrating movement into daily routines, the role of supportive environments, and how aligning personal values can enhance motivation. Expect insights on embracing time affluence and transforming mindsets for a healthier, more active life!
Understanding the cultural and systemic factors contributing to sedentarism helps individuals recognize the shared responsibility for promoting movement.
Emphasizing the importance of psychological flexibility allows individuals to navigate societal pressures and redefine their relationship with exercise.
Aligning personal values with movement practices enhances motivation, fostering deeper engagement and commitment to physical activity in daily life.
Deep dives
The Sedentary Culture
Modern society is experiencing an unprecedented level of sedentarism, influenced by systemic cultural changes that have contributed to reduced physical movement. The expectation of movement has become diminished due to conveniences such as drive-thrus and automated technology, leading to a pattern of inactivity. While individual motivation plays a role, it is a misconception to solely blame personal willpower for the lack of exercise. Understanding these cultural trends can help individuals recognize that the responsibility for movement is collective, not just personal.
Walking as Fundamental Movement
Walking is emphasized as a fundamental activity crucial for human health and well-being, serving as the most basic form of exercise recommended by our biology. The interaction of our feet with the ground activates a complex communication chain within our bodies, promoting overall functionality. In contrast, modern footwear often hampers this natural interaction, limiting foot movement, which can lead to physical dysfunction. Rehabilitating our feet and embracing natural movement when walking can significantly enhance our overall health.
Environmental and Psychological Influences
The discussion highlights the dual impact of both environmental factors and psychological conditioning on our reluctance to move. Many people are conditioned by cultural narratives about what constitutes valid exercise, leading to a rigid mindset that limits spontaneous movement opportunities. Additionally, the emotional stigma surrounding movement often results from negative childhood experiences or societal pressures that discourage participation. By addressing both the psychological barriers and redefining what exercise can look like, individuals can cultivate healthier movement practices.
The Importance of Psychological Flexibility
Psychological flexibility is a central concept that influences our capacity to engage in movement and exercise. It enables individuals to navigate obstacles, such as discomfort or societal judgments, when pursuing their movement goals. Embracing this flexibility can allow individuals to break free from rigid definitions of exercise and create more meaningful connections with their physical activities, such as engaging in playful or restorative movements. Research supports that developing this flexibility contributes significantly to successful behavior change.
The Role of Values in Movement
Identifying personal values plays a crucial role in encouraging consistent movement practices. By focusing on the deeper motivations behind why someone wants to exercise—such as connecting with loved ones or enhancing personal well-being—individuals are more likely to commit to physical activities. Integrating these values into movement helps translate abstract goals into actionable behaviors. Therefore, acknowledging and aligning movement with personal values fosters a richer engagement with physical activity.
Addressing Technological Distractions
Technology has become a primary source of distraction that interferes with movement and exercise. The tendency to engage with screens excessively not only eats away at time designated for physical activity but also fosters a sense of complacency. To counteract this, awareness of technology use and implementing strategies like 'urge surfing' can help individuals manage screen time. By consciously engineering our digital environments and employing temptation bundling—pairing enjoyable activities with movement—people can reclaim time for exercise and enhance their overall well-being.
If you’re like most people, you’ve probably experienced times in your life when you just couldn’t find the motivation to exercise. Whether it’s a lack of time or energy or dealing with feelings like embarrassment or body image issues, experiencing mental blocks that stop you from exercising is a common occurrence. On this episode of The Model Health Show, Dr. Diana Hill and Katy Bowman are here to discuss their new book, I Know I Should Exercise, But… Their book is a powerful guide to understanding the psychology of aligning your actions with your values. We’re going to discuss some of the most common roadblocks keeping people from adding movement into their day, and how to overcome them. You’re going to learn about the powerful principle of psychological flexibility, how to stack movement into your existing routines, and how to reframe some of the most common barriers that hold people back from moving their bodies. Changing the way you think about movement can add so much value, joy, and self-compassion into your life, and I hope that’s what you take away from this interview. Enjoy!
In this episode you’ll discover:
How our environments can stifle our movement.
The psychology behind not exercising.
Why your phone can act as a movement disruptor.
What psychological flexibility is.
How identifying your values can help you overcome obstacles.
What the biggest predictor of change is in psychology research.
The definition of time affluence, and how to find more time in your day.
How to utilize stacking to add more movement into you routine.
Why recognizing paradoxes can help you move more.
The power of asking “so what?”
How to find an exercise that works for you when you feel burnt out.
Why light activity can actually give you energy.
How to use your values to identify your motivation.
The importance of optimizing your environment to facilitate more movement.
Why you should give yourself permission to move your body.
How to overcome embarrassment.
Strategies for connecting with others, and the value in sharing your capacity.
What urge surfing is.
Why moving your mindset is a powerful strategy.
Items mentioned in this episode include:
Peluva.com/model -- Get 15% off barefoot shoes with my code MODEL!
This episode of The Model Health Show is brought to you by Peluva and Pique. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
