Diana Hill, Katy Bowman

I Know I Should Exercise, But... (eBook, ePUB)

44 Reasons We Don't Move and How to Get Over Them

• Format: ePub

Produktbeschreibung

An engaging guide for expanding your psychological flexibility to get your body moving more, using the powerful tools of Acceptance and Commitment Therapy (ACT)



I know I need to move my body more, but...

• I'm too tired...
• Work is too busy...
• I hate exercising...
• I just can't get motivated...

Sound familiar??

There are subtle, invisible, and powerful psychological barriers blocking you from getting the exercise and movement you need. Adding insult to injury, these same barriers contribute to you feeling bad or guilty when you fail to move as much as you know you should. The key to overcoming your mental obstacles is to understand the source and nature of your resistance and craft your response accordingly.

Diana Hill is a clinical psychologist, author, and host of the Wise Effort podcast. Her mission is to help her clients and readers grow the psychological flexibility skills needed to get moving in directions that matter to them. Katy Bowman is a biomechanist, author, and movement teacher who has spent a career helping people integrate more movement into their lives. In I Know I Should Exercise, But... , the two join forces to help you challenge your barriers to movement in a new way. Katy translates her understanding of the obstacles that keep people sedentaryincluding dozens of real-world examples from readers and clientsinto 44 essential impediments to movement. Diana responds to those common barriers, while introducing you to acceptance and commitment therapy (ACT), behavioral psychology and self-compassion: evidence-based-approaches for aligning actions with values.

Whether your internal barrier is born of fear, malaise, inertia, embarrassment, or difficulty managing competing priorities, you will learn how to disempower it by applying tools from behavioral neuroscience, self-compassion and the core processes of ACTincluding mindfulness, acceptance, and cognitive defusion. You'll learn to identify your resistancewhether it's an unhelpful thought, a misplaced motivation, or a contextual barrierand respond wisely and effectively. And you'll learn how thinking about movement differently can help you overcome external barriers, too. You'll also learn how to connect movement to your deepest values, by exploring such questions as:

• What about moving your body really matters to you?
• When do you feel the most vitality around movement?
• How would moving your body enhance other important parts of your life?
• How can you share your motivations for moving with those around you?

Through simple, familiar examples, I Know I Should Exercise, But... introduces an effective method for making meaningful and lasting change. And once you've got yourself up and moving it can be applied to other areas of life as well!

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Produktdetails

• Verlag: Uphill Books
• Erscheinungstermin: 4. März 2025
• Englisch
• ISBN-13: 9781943370320
• Artikelnr.: 70324804

Autorenporträt

Diana Hill, PhD, is a clinical psychologist and an internationally recognized expert in Acceptance and Commitment Therapy (ACT) and compassion. As the host of the Wise Effort podcast and author of The Self-Compassion Daily Journal, ACT Daily Journal, and the upcoming Wise Effort, Diana helps individuals and organizations cultivate psychological flexibility to lead fulfilling and impactful lives.

With over 20 years of meditation and yoga experience, Diana combines her deep personal practice with with the latest psychological research to make well-being approachable and relevant to everyday life. Her work has been featured by NPR, The Wall Street Journal, Woman's Day, Real Simple, and other media outlets, and she contributes regularly to Insight Timer, MIndful.org, and Psychology Today.

When not walking and talking with therapy clients, you'll find Diana digging in her garden, bee-keeping, and taking sunrise ocean swims with her two boys.

Katy Bowman, M.S. is a biomechanist, movement teacher, and bestselling author who has changed the way many move and think about their need for movement. Her 11 books, including the groundbreaking Move Your DNA, have sold more than 300,000 copies in English and been translated into 16 languages worldwide. Named one of Maria Shriver's "Architects of Change" and an America Walks "Woman of the Walking Movement," Bowman teaches movement globally and speaks about sedentarism and movement ecology to academic and scientific audiences. Her work is regularly featured by diverse national and international media including The New York Times, The Guardian, NPR, CBC Radio, Seattle Times, Good Housekeeping, Outside, The Joe Rogan Experience, and The Today Show. She has also worked with companies like Patagonia, Nike, and Google, as well as a wide range of non-profits and other communities to create greater access to her "movement as nutrition" message.

Founder of the movement education company Nutritious Movement and host of the Move Your DNA podcast, Bowman lives in Washington State, where she spends as much time as she can moving outside with her family.

Inhaltsangabe

Introduction: Why Can’t I Make Myself Park Farther Away from the Store?
Chapter 1: I’m Not Motivated
Reason 1: I don’t care that exercise is good for me, I just don’t want to
do it.
Reason 2: I hate sweating.
Reason 3: Exercise is boring.
Reason 4: My dad pressured me to exercise as a kid. I’m still rebelling.
Reason 5: I am great at starting exercise programs, but I never stick with
them.
Reason 6: I haven’t exercised in so long, I can’t start again.
Reason 7: I’m afraid my obsessive self will take over and I’ll
over-exercise again.
Chapter 2: I Don’t Have Enough Time
Reason 8: I have too much other work to do and too many family
responsibilities.
Reason 9: Once the kids are finally in bed, I prioritize my favorite
sedentary hobbies.
Reason 10: I don’t have enough time to do my full workout, so why bother?
Reason 11: I love morning walks, but I feel guilty not spending that time
with my family.
Reason 12: I work all day just to eke out a living. No time or energy left
for exercise.
Reason 13: It’s selfish to do something for myself when other people need
something from me.
Reason 14: I’m burned out.
Reason 15: I spend too much time and energy doing all the things I “have”
to do to keep up appearances.
Chapter 3: I’m Too Embarrassed
Reason 16: I am ashamed of my body and don’t want to be reminded of it.
Reason 17: I want to go walking with friends, but I’m out of shape.
Reason 18: I was raised in purity culture, where I was taught not to draw
attention to my body.
Reason 19: I feel judged when trying to fit in some exercise while waiting
around in public spaces.
Reason 20: I used to be an athlete; now I feel like a loser
Reason 21: I am in a larger-sized body and I feel judged by the people at
yoga studios.
Reason 22: I can’t help but compare myself to other people in my exercise
class.
Chapter 4. It’s Uncomfortable
Reason 23: My job is not physical, but my brain is too tired to do anything
physical after work.
Reason 24. I have chronic pain from an illness.
Reason #25: Menopause blues weigh me down and make me not want to do
anything.
Reason 26: I want to walk outside, but it’s too cold.
Reason 27: I’m grieving my dad, and feel like I’m carrying around a load of
bricks.
Reason 28: I’m on my feet all day as a hairstylist. At the end of my day I
just want to have my feet rubbed and watch a good show.
Chapter 5. I’m Stuck to My Screen
Reason 29: I struggle with tech addiction. It’s hard to go for a walk when
Instagram and TikTok are so much more dopaminergic.
Reason 30: “I'm going to relax with my phone for 15 minutes then go for a
walk.” That 15 minutes never ends.
Reason 31: The first thing I do in the morning is check social media, using
up my precious morning walk time.
Reason 32: I work at a computer all day. I am productive, and if things are
flowing, I hate to break that up. Then at the end of the day I realize I’ve
hardly moved at all.
Chapter 6: My Environment Makes It Impossible
Reason 33: I have a lack of safety in my immediate area and a lack of
resources to get to “nature.”
Reason 34: Exercise costs too much.
Reason 35: Terrible outdoor air quality compromises my ability to move.
Reason 36: Our car dependency makes it illogical and/or unsafe for many of
us to get outside and move.
Reason 37: Our rural neighborhood is dangerous to walk in: aggressive dogs,
and the occasional bear or mountain lion.
Reason 38: My treeless suburban neighborhood is boring, flat, and
dangerous, with busy streets and no sidewalks.
Chapter 7: Other People Won’t Move With Me
Reason 39: My dog goes on strike if I try to walk her more than around the
block.
Reason 40: I have five children and no one to help me get them outside, no
one to help focus on child safety or hold the baby.
Reason 41: My teenagers won’t move; they’ll only game or look at their
phones.
Reason 42: My partner hates to move. I can’t get him on board to move with
me.
Reason 43: My partner and I just adopted a baby, and I feel guilty taking
time to exercise when I could be with them.
Reason 44: Can’t do my floor exercises without one of my children or the
cat climbing on top of me.
Acknowledgments
References
Index
About the Authors