I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them

by Diana Hill, Katy Bowman

"I really appreciate this book...There is something in here for
everyone." —Dr. Sanjay Gupta, CNN Chief Medical Correspondent on Chasing Life

"The most insightful guide to getting moving I've ever read.” —Kelly McGonigal, author of The Joy of Movement

"If you've ever felt stuck on the sidelines of your own wellness journey, this might be the most validating, actionable, and life-giving book you pick up this year."—Kelly and Juliet Starrett, authors of Built to Move

Break down the common everyday mental blocks to moving your body, and turn your mind from an adversary into an ally in the quest to feel better in your body.

"I know I should move my body more, but...

I’m on my feet all day for work and I’m exhausted!"I’m addicted to my phone."I’m great at starting movement programs, just lousy at sticking with them."My body jiggles and embarrasses me in public."Movement is sooooo boring!"Sound familiar? If not, it probably means you have another perfectly good excuse of your own. We all have our reasons for not getting the physical activity we know is good for us—reasons which stubbornly defy the same old tired prescriptive advice about hours of weekly cardio or numbers of steps. Adding insult to injury, these same excuses contribute to you feeling bad or guilty when you fail to move as much as you know you “should.”

That’s why Diana Hill and Katy Bowman have put together this simple guide to changing the way you think to change how much you move.

Diana is a modern psychologist, expert in Acceptance and Commitment Therapy (ACT), and host of the Wise Effort podcast. Her mission is to help her clients and readers grow the psychological flexibility needed to get moving in directions that matter to them. Katy is a biomechanist, author, and trailblazing 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 sedentary—including dozens of real-world examples from readers and clients—into 44 essential impediments to movement. Diana responds to those common barriers, while introducing you to acceptance and commitment therapy (ACT), behavioral psychology, and evidence-based-approaches for cultivating flexibility and 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 effective science-based tools for changing the way you think.

You’ll learn to identify your resistance—whether it’s an unhelpful thought, a misplaced motivation, or a contextual barrier—and respond wisely and effectively, using tools and techniques that can be applied to other areas of your life as well,



urge surfingmotivational interviewingbehavioral stretchingstrengthening your acceptance muscleThis is a must-have book for anyone struggling with the mental barriers to moving more and an essential resource for personal trainers, fitness instructors, and mental health professionals wanting to better connect with their clients.



Stretch your mind, connect with what is truly important to you, and stop talking yourself out of the movement you need!

Genres: Nonfiction, Health, Self Help, Audiobook, Science

232 pages, Paperback

Published March 4, 2025

Reviews

[B (mostly-offline) · Rating 4 out of 5]

4.25 stars 🌟

I read this book for free through the 'Listen Now' section on NetGalley. This doesn't affect by rating or review.

This was a great book. I loved the narration, albeit i enjoyed one of the narraters more than the other one personally.

The book itself was interesting. While the reasons for not exercising sound simple enough, I hadn't thought of them this way and seeing them put together like this was interesting. As someone trying to excersise more after a being in chronic pain and injury and illness recovery since years and just having a lot of trauma associated with excersise, I really liked this book and it honestly helped shift my perspective a bit. I liked the approach of viewing exercise not as a boring chore or sprint walking or going to the gym but as just basic movement. Even moving up and down and touching your toes is exercise! "You can move anyway" was one of the biggest messages which i really liked.

I also liked one point about reshaping your "buts" as "ands". Like instead of saying "I want to excersise, but I'm tired", say "I want to excersise, and I'm tired". And yes this seems like an obvious, silly thing, except I had never thought of it that way. Additionally try and incorporate a "so" after the "and", "I want to exercise, and I'm tired, so I will go slow today". See? Sounds way more motivating.

Overall a great book and i really enjoyed it though i agree with the other reviewers that some things were strange or wrong, many things personally worked for me. Might read it again sometime. Would recommend.

Reviewed on 17th November 2025

DISCLAIMER-All opinions on books I’ve read and reviewed are my own, and are with no intention to offend anyone. If you feel offended by my reviews, let me know how I can fix it.

How I Rate-
1 star- Hardly liked anything/ was disappointed
2 star- Had potential but did not deliver/ was disappointed
3 stars- Was ok but could have been better/ was average / Enjoyed a lot but something was missing
4 stars- Loved a lot but something was missing
5 stars- Loved it/ new favourite

[Krystal · Rating 4 out of 5]

Narrated by Diana Hill & Katy Bowman
Presented by Uphill Books

This was a really motivating listen.

It wasn't all relevant, as there's a lot that revolves around kids, or pets, but it had some really great snippets of inspiration.

This one is narrated by the authors, and I think it does really make a difference. You can hear the authenticity in the messages they're trying to convey, and they're clearly passionate about what they do. I appreciated that.

This lists a whole bunch of different excuses, so chances are at least one of them will be relatable for you. It allows self-compassion and a chance to pick apart the true feelings that might prevent us taking better care of our physical health.

It definitely feels like it's aimed at middle-aged mothers, but there's plenty here for the rest of us, too. While some sections may not relate at all, it still conveys that idea that there ARE no excuses - there's a workaround for everything, if you can learn to think outside the box.

I found this highly motivational, and I think it's a good one to pick up if you wish you exercised more but are held back by perceived limitations. This will enable you to think differently and treat yourself with kindness, so that you can take back a little control.

Highly recommend, particularly this audio version that allows the writers to reach you directly.

With thanks to NetGalley for an audio ARC

[Corinne · Rating 5 out of 5]

I highly recommend this book. It is remarkably compassionate and accessible and I think the advice the authors share is valuable for almost any kind of behaviour change you might aspire to. They seemed careful to give evidence-based advice and suggestions. And I cannot stress enough how compassionate and empathetic their delivery is. They are very careful to focus on movement vs exercise in a way that feels very attainable, flexible and anchored to one's personal values. On top of that, I was pleased to see that they take a progressive and intersectional lens to their advice. It was music to my ears to hear them acknowledge the social determinants of health and how that might affect someone's relationship with exercise. But even with their tremendous capacity for empathy, they never waver on reminding the reader of the importance of movement for humans, which is helpful for a reader who is trying not to overcorrect with self-compassion (ask me how I know?)

About the format
I received an advance review copy of the audiobook and I found that it was not the most practical way to work through the book. At first, I would pause, write down questions and take time for reflection. But it meant that I was moving through the book at a snail's pace and sometimes would procrastinate listening because I felt like I had to have time for typing and reflection if I was going to listen. I asked for and received a print copy for my birthday and then decided to just listen to it all the way through - letting the advice, vibes and information wash over me. In the end, I think there was a benefit to reading through the whole thing before working through all the questions. I will probably almost immediately re-read very slowly to work through the reflection exercises but lots of the advice stuck with me and I can start to apply it without having completed that work.

I received an audio advance reader copy from NetGalley and Uphill Books in exchange for an honest review.

[Leigh Kramer · Rating 4 out of 5]

The moment I saw a friend's review for this book, I knew I needed to read it. How many times have I said the exact phrase of this title?! I am an indoorsy soul so I got a walking pad a few years ago. Sometimes I stayed on track (pun intended) and used it regularly but often I'd forget. Then it was recalled this past summer since they were spontaneously starting on fire and I've been at a loss of what to do or how to motivate myself to follow through.

This gave me a lot of good things to consider. In one section, the authors have you consider your values and come up with a motivation based on that. I’m still thinking it through but that alone has been valuable. A few chapters in, I texted a friend to go on a walk. I'm trying to use my hand weights more regularly. And I'm figuring out what else I can do regularly enough to make it a habit.

As helpful as this was, it's imperfect. I wish they'd addressed disordered eating and orthorexia earlier in the book because that's important for people to reflect on. They don't address people with physical disabilities, beyond people with chronic pain, which is a massive oversight. There's a sneaky anti-fat bias that kept cropping up. A lot of the advice isn't helpful if you don't live in or near a city. It's a case of your mileage may vary. But I was glad they at least addressed systemic barriers.


Content notes: disordered eating, orthorexia, fatphobia, anti-fat bias, diet culture, racism, racial profiling, racial violence (e.g. murder of Ahmaud Arbery), chronic pain, pelvic floor disorders, menopause, purity culture, acephobia, grief, screen "addiction", ableist language

[Jasmine · Rating 4 out of 5]

This was a great nonfiction novel that takes a straight forward approach to understanding why you, or someone else, may avoid exercise. However, instead of just naming the problem, the authors stuff this full of practical advice. I don't think both narrators were necessary for the audiobook, one seemed to speak more than the other so when they did switch it was jarring. Otherwise the audiobook was a fine way to consume the information.

[Lindsey Van · Rating 3 out of 5]

Quick read, some ideas were practical and easy to implement, but others felt repetitive and not clear as far as how to "get over" excuses.

[Ginny Yurich · Rating 5 out of 5]

I love anything from Katy Bowman!! This one is so practical and I learned so much!!!

[Callie Walker · Rating 3 out of 5]

I Know I Should Exercise goes over 44 excuses we use to not work out with guides on how to change our mindsets or shift/combine priorities. I wish the audiobook had been structured differently so that the listener could skip reasons that don't apply to them. I unfortunately only related to a couple of reasons and didn't find the advice to be anything I didn't already know.

I received an ALC from Uphill Books | Independent Book Publishers Association (IBPA), Members' Audiobooks via NetGalley in exchange for an honest review.

[Wondrously Bookish Cristina · Rating 5 out of 5]

This is such a great book, chock-full of practical advice on how to get ourselves moving more without sacrificing our values, but because of our values.

I am already looking out for other books by the same author because this one has already worked miracles for me, it's helped me get out of the house and look for ways to move more while following my core values and my mood has felt immeasurably improved as a result.

I think we could all do with a bit more movement even if we don't think we have the time or money for a full-on workout or gym membership. So, if you've ever felt stuck in your old ways and didn't know how to promised yourself on the first of January to get fit this year, and then again, THIS year, here is your sign to pick this book up and start making incremental changes while overcoming the psychological barriers in the the way of a longer fitter healthier life.

[Lani Williams · Rating 4 out of 5]

4🌟

Thank you, Uphill Books, and NetGalley, for an ALC of this book. All thoughts and opinions are my own. I was not compensated for this review.

I don’t typically read a lot of self-help books, since I read as a way to decompress and escape my reality, but I’ve been stuck in a rut with movement, so I wanted to read this to see if it might help me push past my own barriers. While this wasn’t a “cure” for me, nor will any self-help book be, it did give me a refreshed perspective to consider when it comes to movement that I will use in my personal practices and with the clients I work with.

Having a background in mental health, personal training, and health coaching, I wouldn’t say this information was new to me, nor was there anything particularly groundbreaking. However, I appreciated the way that the authors broke down the reasons for exercise to cover a lot of the common reasons people typically state as a barrier to movement.

The book, being narrated by the authors, allowed them to articulate exactly how they wanted the information to be received. You could hear their excitement and investment in the content they covered. Their positive and helpful tone didn’t make me feel judged as a listener. In fact, it made me feel understood and seen. Even when they discussed topics that I couldn’t relate to as much, I appreciated the way they approached addressing a concern in a relatable way.

I appreciated that for every reason provided for not exercising, there was a way to approach breaking down that barrier. It’s not enough to just tell someone to do something or not use that as an excuse; outlining how to navigate it makes it less intimidating. Often, if people aren’t quite sure how to work around something, they aren’t sure where to start with rethinking it. Hill & Bowman helped remove that barrier.

I also appreciated the introduction of journaling in the beginning and the inclusion of journal prompts along the way that allow you to stop and really process the information provided. The authors even went as far as to provide a sample letter to advocate for health parameters if you weren’t sure how to do that with local officials.

I could see the level of thought and care that Hill and Bowman poured into this book. I actually wish I had a physical copy that had a built-in journal so that I could keep the concepts and my thoughts on their prompts in one spot!

The audiobook wasn’t extremely long, so I don’t imagine the physical book is either. With that, this is one that I would recommend someone really take their time with. There is a lot of information to take in, and a lot of different scenarios to consider. Everything may not relate to everyone depending on their season of life, but I do feel any person, even the seasoned exerciser, could take something away from this book!

[GONZA · Rating 4 out of 5]

Without any particular illusory spin and without slipping into the obvious, the book addresses forty of the most commonly used excuses for avoiding physical exercise in general. From the stresses of work to family commitments, the two authors address the psychological mechanisms underlying the excuses we make as very plausible, working more on acceptance than on countering them with force, which I think is much more useful. A self-help manual that could really get most of us moving, without deluding ourselves.

Senza particolari giri di parole e senza scivolare nell'ovvio, il libro indirizza quaranta tra le scuse piú utilizzate per evitare di fare movimento fisico in generale. Dallo stress del lavoro fino agli impegni familiari, le due autrici lavorano sui meccanismi psicologici sottostanti alle scuse che adduciamo come molto plausibili, lavorando piú sull'accettazione che sul contrastarle con la forza, il che ritengo sia molto piú utile. Un manuale di auto aiuto che potrebbe veramente portare la maggior parte di noi a muoversi, senza illuderci.

I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.

[Suzi · Rating 4 out of 5]

Thank you Netgalley for my copy.

I enjoyed this book, there were a lot of good and helpful tips in it.

Some thing(s) I liked:
✅Well written
✅Personable tone from both authors
✅Good tips that are actionable
✅Inclusive of both mothers and workers

Some thing(s), not so much:
⭕not inclusive of physically disabled people who still wish to try and exercise.
⭕Not inclusive of people who can't inform habits the same way neurotypical people can

[Rachel · Rating 3 out of 5]

I exercise regularly so I am perhaps not the target audience for this book. However, once I exercise in the morning I tend to be fairly sedentary for the rest of the day, and I was hoping to get some motivation to find ways to move more throughout the day. And the book did deliver that.

This book is written by two authors and has two perspectives: a movement teacher who speaks to the benefits and ways to exercise and a psychologist who speaks to our motivations and how to overcome mindset challenges. They discuss common excuses to not exercise and help in both physical and psychological ways to overcome those excuses.

While I did come away with more motivation and ideas, I felt their advice overall was a mixed bag. Some of it was helpful; some sort of didn’t address the excuse. A lot of it only works if you live in a big city. Advice like finding trauma-informed yoga or walking to the grocery store or biking to work only works if you live in a big city. This advice does not work for many people and some is quite laughable like getting rid of your chairs and couches. Some advice was conflicting too like when they said to create a routine with intention behind it and also said that routines don’t have intention. I’m sorry… what??

If you’re looking for motivation to move more this might be a good place to start but not all the advice might be helpful.

[Josephine Jarman · Rating 5 out of 5]

Finally a self help book that is honest and helpful. This quick audio version was everything it said and more. The brutal and realistic content makes this perfect for anyone who wants a bit of help but feels they should not. As a reference self book this might be more enjoyable because as audio it read more like a long list with possible. A quick helpful listen centering on help rather than personal insights. felt like it was voiced and written using current studies and real people which made me really appealing. Its the first time i have listened to an audio self help book that main content was not about the writer which is so refreshing. . Really good content and well narrated and enjoyable. Perfect for everyone a good gift for anyone .Thank you netgallery, publisher, author, and narration for this 5 star does what is says lsiten highly recommended.

[Rebeccah]

DNF @ 41%

Self-help/personal improvement books are not my jam, it seems, despite the amount of help I need and improving I could stand to do. Oh well!

[Wendy · Rating 4 out of 5]

This self-help book tackles the common psychological and practical barriers that keep so many of us from moving our bodies more, despite knowing we “should.” Biomechanist Katy Bowman identifies 44 everyday excuses (from exhaustion and phone addiction to body image concerns and lack of time) drawn from real reader and client experiences. Psychologist Diana Hill then responds to each with insights from Acceptance and Commitment Therapy (ACT), self-compassion, and behavioral strategies to build psychological flexibility and align movement with your values.

I enjoyed listening to this audiobook. The authors’ compassionate, non-judgmental approach made me feel seen, and their thorough coverage of so many relatable excuses was spot-on and validating. It reframes movement in a refreshing, guilt-free way that feels sustainable rather than prescriptive.

That said, I found myself wishing for more detailed, step-by-step suggestions or specific movement examples in some sections, though I completely understand why they kept it concise, as expanding on that could have made the book overwhelmingly long. Part of me even wonders if the conversational, back-and-forth style between the two authors would shine even brighter as a podcast series.

Overall, it’s a motivating and insightful read (or listen!) that left me inspired to think differently about movement. Highly recommended for anyone stuck in the “I know I should…” cycle.

Thank you to NetGalley, the authors, and Uphill Books for providing this audiobook in exchange for an honest review.

[Tianna · Rating 4 out of 5]

This is a solid intro to “If you don’t exercises because A, then consider X, Y, Z.” Where X, Y, and Z are reframings of movement and therapy methodologies. Each solution could easily be a full chapter or even its own book (in fact, they reference several books and I was shocked at how many of them I have already read!) This book isn’t intended to solve all of your problems, but to get your brain thinking about your problems in healthier ways.

For example, if you catch yourself saying something like:

“I want to go on a walk, but it’s cold,”

change the “but” into “and/so”.

“I want to go on a walk, and it’s cold, so ______”
… so I’ll wear a coat and gloves.
… so I’ll make some hot cocoa when I get back.
… so I’ll go up the hill first to get my body warmed up faster.

I have found myself doing like things like this and others since I started reading this. I have given more credit to the little movements I do through the day. I’ve started adding more. Walking on the curb instead of the sidewalk to increase balance. Doing calf raises while waiting in line at Costco (my calves huuuurt). Paying attention to how good the stretch feels when I do a squat, and just randomly doing them just to enjoy that stretch. Randomly changing the way I sit while weeding to incorporate leg stretches.

But in order for this book to go past an intro, you’re gonna have to stop and think about what your excuses are, reread that chapter, and actually pause and consider how it applies to you.

[Jennifer Pearson · Rating 3 out of 5]

2.5* rounded up. I think this book would be more functional for me purposefully as a hard copy so that I can take notes and fill in the blanks where prompted. That said, the narration for the audio version was done well. Easy to follow along. The overall content is okay. There are some decent ideas and advice given, however, there’s also a lot of fluff and filler. I think they could have done better covering half the amount of barriers and making it a shorter book. Someone struggling to find time to exercise might not be willing to sort through the fluff. I understand that some of the barriers ARE political (like living in areas that aren’t safe or don’t provide access to walking areas) however I don’t need to be able to totally glean the authors political standing - many of us are just so tired of that. Thanks NetGalley for the audio copy to review.

[Amy Bell · Rating 4 out of 5]

I Know I Should Exercise But… is a great motivation for people who struggle with all the excuses around exercising. I listened to the audiobook version and was inspired to look for ways to move my body more. This is primarily for the person who just doesn’t want to do rigorous exercise training but offers simple, everyday activities that still have benefits. These ideas also aren’t necessarily time consuming. I liked both the psychological and practical sides of each “excuse” and how to overcome it.
Thank you NetGalley for the opportunity to listen to this audiobook for my honest opinion.

[Tammy · Rating 5 out of 5]

I've read so many books about this topic, it seems obvious.
I don't have time = make time.
I don't have energy = do it anyway.

This book tackled 44 reasons / excuses that we give and provided some great practical ideas for how to change your mindset and make small changes to your day to add activity. I recommend this one, listened to the audiobook version.

Thanks to Netgalley and the publisher for an early listen!

[Stacy · Rating 5 out of 5]

This is the exercise book I've been needing. It teaches cognitive flexibility skills, offers loads of practical suggestions, and shows how to value all of the ways we move our bodies (not just while doing "exercise"). I'll be revisiting this book again someday, I'm sure.

[Thadeus · Rating 5 out of 5]

This is exactly what I needed. Such good advice and great ways of thinking to help better motivate myself. I loved the narrators and their humor. Thanks NetGallery!

[Sarah · Rating 5 out of 5]

I heard an interview of one of the authors on a podcast and immediately bought this book. It made me rethink exercise and ways to get movement in to my day.

[cecilia! · Rating 4 out of 5]

⭐️⭐️⭐️⭐️

Thank you NetGalley for the audiobook!!

I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them by Diana Hill was a great resource on the roadblocks we face that prevent us from exercising and staying active. As someone who relates to a lot of the reasons, this was an amazing read! I loved the incorporation of science, especially psychology, and how to overcome the mental roadblocks we face, with actionable steps.

[Amy · Rating 3 out of 5]

The biggest takeaway I had from this book is that you have an exercise diet. You need a variety of movement, even exercise “snacks” in this diet. I previously thought it didn’t really count unless I stuck with a regimented 30 minute 5 times a week structure.

This also removes the victim mindset that many people have around exercise.

Not everything was perfect. Some quotes were strange or wrong. Some ideas veered off topic. Some things were a little too obvious. Overall, I gained a positive mindset from this book.


These are some of the notes I took while listening:

Temptation bundling - Pair exercise with something you want to do
- audiobook walk
- Work out with friends

Stress Tolerance Building - doing small bursts of activity (sprints, polar plunge, being in heat for a few minutes) develops your body’s ability to tolerate stressful conditions. Stretching outside of your comfort zone helps your body and reassures your mind.

Cognitive Flexibility - Thoughts are just thoughts and they don’t have to control your behavior.
“I’m having the thought that this will be too hard… that I’m not strong enough… that I’m not going to make it.”

Exercise in small amounts throughout your day is easier to fit in - squats as you wash dishes, small stretch sessions between work meetings, playing with your kids, etc.

Something is better than nothing.
Progress is better than perfection.

Stack your moment throughout your day! For example - Get up and stand or sit on the floor while doing an activity so you’re using different muscles.


Don’t accept sedentary as the norm.



—————

“Dogs are people, too” - I don’t know why this quote bothered me so much but they’re literally not. 😂 I understand that she meant they’re part of the family but they’re not people.

“Exercise doesn’t grow on trees but physical activity can.” - What does this kind of metaphorical aphorism even mean?? 😆

Eco grief, climate change, racial discrimination by cops, etc. - a lot of these things felt a little off topic

[Cassandra · Rating 3 out of 5]

I think that the information is interesting and can be used for avoidance in general. Some of the reasons are very specific so they won’t be useful to all. I do also think that the information isn’t necessarily new. But it is good. Stop thinking you have to do an hour of exercise and acknowledging the things we do that can be exercise. Such as cleaning and yard work and how to include your family so it becomes shared time instead of either or. My favorite part was actually about declaring three things that were important to you for you to use as an excuse to do the things that were good for you. I think that is useful in all parts of life.

The audio book specifically though, the way the chapter were step up was pretty bad. Really it should have been by reason so you could easily skip to those that you aren’t interested which had me going back to the book I checked out from the library.

[Alicia · Rating 3 out of 5]

I’m not one who struggles with moving my body regularly, but I do get in ruts occasionally. I always enjoy reading various perspectives on mindset, movement, and health, so I was excited to listen to this audio book.

I’m familiar with Katy Bowman and have enjoyed her work in the past but Dianna Hill was new to me. I really enjoyed their combined effort in this book and will be adding Dianna Hill’s work to my future reading lists.

This book was gentle, encouraging, and motivating. If you enjoy the psychology of behavior change, as well as, mobility and exercise –this book is the perfect combination of the two topics. I found myself wanting to move more than usual and catching myself when I got into a negative mindset or wanted to give up during a workout session or skip a walk.

Thank you to NetGalley and Uphill Books for the ALC in exchange for my honest review.

[Nate LaClaire · Rating 5 out of 5]

Diana Hill and Katy Bowman’s I Know I Should Exercise, But…: 44 Reasons We Don’t Move and How to Get Over Them tackles the exact excuses most of us carry—no time, no motivation, embarrassment, discomfort, screens, or unsupportive environments—and treats them with compassion instead of shame. The premise is simple: the problem is not laziness, it is how we relate to our thoughts, feelings, and context when movement is hard.

The structure is straightforward and practical. Each chapter names a common barrier and then offers tools to work with it, pulling from psychological flexibility, values-based action, and a realistic understanding of how bodies and environments actually work. I appreciated how the authors honor real constraints (time, safety, resources) while still offering ways forward that do not depend on perfect conditions.

The tone is especially strong. Hill and Bowman invite the reader into curiosity rather than pressure, and the book consistently nudges you toward smaller, more doable steps instead of “all or nothing” plans. The suggestions are grounded and actionable, and the focus on values makes the movement goals feel more personal and sustainable.

One takeaway that stood out for me: I usually work out before work, but on two mornings last week I slept through my alarm. Both days I told myself I’d go to the gym after work—and of course I didn’t. The book helped me see that instead of relying on a plan I already know won’t happen, I can reframe the day by folding movement into it—parking farther away, walking more, stretching, or doing brief bodyweight exercises between tasks.

My one criticism is that a few responses to certain barriers felt out of touch. In those cases, the recommendations seemed to assume levels of privilege, flexibility, or safety that many people dealing with those barriers simply don’t have. While the advice may work for some readers, it occasionally felt disconnected from the realities it was trying to address. That said, this is a small portion of the book, and it didn’t undermine the overall value for me.

This isn’t a book for anyone looking for a detailed fitness plan. But if you struggle to exercise because of limited time or other constraints, its focus on mindset and behavioral flexibility can help you build more realistic consistency. If you want a kind, practical, and psychologically grounded approach to moving more, this book delivers.

I listened to the audiobook, read by the authors. Their voices add authenticity and reinforce the book’s compassionate tone, and the conversational delivery makes the ideas easy to absorb. For busy readers, the audiobook format works especially well.

Disclosure of Material Connection: I received this book free from the publisher via NetGalley. I was not required to write a positive review. The opinions I have expressed are my own. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: Guides Concerning the Use of Endorsements and Testimonials in Advertising.

[Faye Anne · Rating 5 out of 5]

I was really interested to see what information and tips would be included in this book. I know I have a problem with moderation - I'm either 0 or 100 with anything I do, and this includes exercise but also my hobbies. For example, I read approximately one book a day and don't do anything else with my spare time, rather than doing a little bit of multiple things. I've been wanting to find some balance and to increase my overall activity level, as I think that would personally benefit me more than trying to do short, intense exercise multiple times a week. So when I saw this audiobook ALC on NetGalley, it felt like perfect timing. I wanted to understand if there were some psychological strategies that I could employ to get more functional movement into my day and to dig into what was stopping me doing that already.

This book gave me that. It went through 44 reasons that someone might put off exercise. These scenarios were very varied. Not all of them will apply to every person but I'd be very surprised if someone read or listened to this book and didn’t connect to at least 10 of them! I felt like a lot of the scenarios fit my life to a tee - feeling exhausted after sedentary but mentally intensive days at work, choosing to spend my evening time doing crafting and reading (a very specific scenario but which is one of my main reasons for not moving), menopause/perimenopause, dealing with chronic pain (migraines in my case), phone addiction etc. It was shocking to realise how much time those things all take away from exercise and general daily movement, and there were some great strategies and tips introduced for addressing those reasons. 

The audiobook is narrated by the two authors,  and they have friendly, encouraging voices. Nothing they say ever comes across as patronising or strict. I enjoyed being able to pause the audiobook and make notes and answer their questions in my notebook. There are quite a few reflective sections, particularly near the beginning of the book, which get you thinking about your own motivations, habits and values. Doing this makes you actively involved rather than just passively reading or listening to the book, and it meant that I took away a lot of strategies that are personal to me and are more likely to be successful as a result!

Disclaimer: I received an Advance Listener Copy from NetGalley but this is my voluntary and honest review.

[Molly · Rating 5 out of 5]

I’ll be honest: I almost didn’t read this book.

I know I should exercise. I also know that I often don’t. And I really didn’t want to read another book that made me feel guilty without giving me anything useful to work with. The idea of yet another “just stretch more” lecture was deeply unappealing.

But this book turned out to be something entirely different.

Rather than being a simple fitness or movement guide, it’s really an instructional introduction to Acceptance and Commitment Therapy (ACT). I’ve had some prior exposure to ACT and found it genuinely helpful, even though it still feels surprisingly obscure. I don’t run into many people who are familiar with it, and I’m not sure how widely it’s used in therapy settings yet. Still, the approach has always resonated with me.

What the authors do here is take a very common struggle—difficulty caring for ourselves physically—and use it as a doorway into ACT principles. They acknowledge that people who procrastinate, struggle with depression, or feel overwhelmed by life often neglect their bodies, not because they don’t know better, but because life is hard. From there, the book opens up into something much broader. This isn’t really about exercise at all.

You could be someone who never moves their body on purpose, or you could be a marathon runner, and still get something meaningful from this book. The real focus is on learning how to sit with discomfort, work with your thoughts instead of against them, and make values-based choices even when motivation is low. In other words, it’s about how to live with the uncomfortable parts of being human.

Whether you’re someone whose life feels barely manageable, or someone who generally has things together but still has rough patches—and between those two groups, that’s pretty much everyone—ACT offers tools that are practical, compassionate, and usable.

The writing is approachable and clear. It doesn’t feel like a textbook, and it’s not overly technical. I honestly think almost anyone could benefit from this, including young adults, and possibly even middle graders. It explains complex ideas in a way that feels grounded and humane.

I received this as an advance reader copy from NetGalley, but this is one of those nonfiction books I actually want to own. I don’t reread often, and I don’t buy many books—but this is one I’d like to have on my shelf.

Wholeheartedly recommended.