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

by Diana Hill, Katy Bowman

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 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 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 ACT—including mindfulness, acceptance, and cognitive defusion. 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. 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

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!

Genres: Nonfiction, Health, Self Help

232 pages, Paperback

Published March 4, 2025

Reviews

[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.

[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.

[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.

[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

[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.

[Amy Sutton · 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

[Chrystal Mahan · Rating 2 out of 5]

I was genuinely excited to see this audiobook available as an ARC. I’m always on the lookout for non-fiction titles that keep my mind engaged—especially when it comes to health and wellness. Over the past three years, I’ve worked hard on my health journey, losing over 100 pounds even while navigating perimenopause. So when I find a book that promises new insights into fitness and mindset, I’m all in.

While I Know I Should Exercise, But... had a great premise, the content fell a little flat for me. It was well-organized and easy to follow, and I appreciated the conversational back-and-forth between the two narrators. Their dynamic made it feel approachable rather than preachy. However, the information itself didn’t offer anything particularly groundbreaking. Most of the concepts—like overcoming mental barriers to exercise, setting realistic goals, and showing yourself compassion—are things I’ve already encountered in similar books or podcasts.

That said, I think this would be a great starting point for someone who is new to the concept of mind-body connection or struggles with guilt and motivation around movement. The mix of biomechanics and psychology makes it a unique pairing, and I loved how the authors emphasized that movement isn’t just about fitness—it’s about reconnecting with yourself and your values.

Ultimately, while this audiobook didn’t give me that WOW factor, I did enjoy the delivery and tone. The narrators’ friendly, supportive energy makes it feel like you’re having a thoughtful conversation rather than sitting through a lecture. It’s a positive and affirming listen, just not one that left me with many fresh takeaways.

[LauraBeach123 · Rating 4 out of 5]

This audiobook was a gentle nudge instead of a drill-sergeant style fitness lecture, which I appreciated. The authors walk through a ton excuses, everything from being a tired new parent to menopausal sluggishness to poor air quality and offer small, doable shifts instead of “go run a marathon” energy. Some tips are super practical: wear the right clothes so movement feels easy, set reminders, build little rewards into your routine, and practice actual self-compassion instead of guilt when you fall off track.

I liked how they connected movement to deeper values like a sense of adventure, freedom, playfulness, nature connection, and simply being present in your own body. It pushes you to ask, Why do I want to move more? Not just for fitness, but for joy, confidence, or independence.

There were definitely a few more extreme suggestions like putting a basketball hoop over your TV so every commercial break becomes a free-throw session (yes the author has this)which made me laugh, but I get the point: sneak movement into life wherever you can.

The audiobook feels inclusive across life stages, calling out excuses from new parents, office workers, older adults, and people in hormonal transitions. It never shames, just gently calls us out and invites us to do better.

This audiobook is Perfect for someone who wants to move more but needs a mindset shift instead of another workout plan.

[Aaron · Rating 5 out of 5]

I wrote this elsewhere but thought I should copy/paste it here too. Great idea for a book and it is going to help so many people:
This is the book that I have been waiting for, as a physician, to refer to people who have been disillusioned (as basically everybody eventually becomes) by the fad and hollow advice of most exercise books, podcasts, gurus, and programs. It's vitally important to move and exercise. It is the true universal medicine for everybody to vastly increase their health, their experience of life day to day, and to decrease their chances of diseases from diabetes to cancer. No pharmaceutical comes anywhere near the benefits of exercise (read that twice). So, if you've seen behind the curtain of the fads, have found yourself looking at advice and motivation for exercise and saying "yeah, but is that bulls**t like the last 4 things I tried?" then buy this book. What if a movement pro and a psychological pro wrote a book about the most important thing you can ever do for your health and gave you actual good and doable advice to improve your life? Well, here you go, you're in luck. Here's your book. Thanks to the authors for the creative idea of the century by combining both of your efforts.

[Adriana · Rating 4 out of 5]

Exercising is hard. Actually getting up and doing it is even harder. Psychologist Dr. Diana Hill and biomechanist Katy Bowman gathered many of the reasons and excuses people use to not exercise, and methodically go about giving you ways to work around and sometimes with them to get moving.

A lot of what they mention feels logical and obvious, but I love the fact that they go into the psychology of why we ignore it even when we know we're doing it. It's not just a list of easy ways to start exercising; it's a toolbox of ways to get your mind working in a way that allows you to get moving.

My one, tiny nitpick is on a writing quirk of Bowman's. It might be necessary in the printed book to let readers know who's speaking at certain moments, but her constant, "I, Katy," whenever she gives examples about herself, when you know it's her voice, felt unnecessary. Again, this is me nitpicking, but I noticed it bothered me when I caught myself replying "I know!" to the audiobook.

Very happy thanks to NetGalley, Uphill Books, and Independent Book Publishers Association for the illuminating read!

[Shauntelle (myglamorousreads) · Rating 5 out of 5]

I loved how real this book was. Every excuse I’ve ever had for why I “can’t” exercise was completely called out and broken down in such a relatable way. The authors go through dozens of reasons we put off movement...everything from being too tired after work, to screen time, to pain, to just not feeling motivated...and they actually offer realistic ways to work through them.

What really made it stand out for me was the dual narration. Both authors sound encouraging, never judgmental, and their honesty makes the message hit even harder. It honestly felt like listening to two friends who get it. I found myself pausing to take notes and reflect on my own habits, which helped the advice actually stick.

By the end, I went straight out and bought a physical copy (and the audiobook too). If you’ve ever struggled to start or stay consistent with exercise, this book will make you feel seen and give you practical tools to finally get moving on your own terms.

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

[Mitch Johnson · Rating 4 out of 5]

A great book for someone who needs the extra help to get over the hurdles stopping them from exercising.

I listened to the audiobook version, which feels like it goes on a bit long - I would recommend a physical or ebook for this book or similar styles of books, so you can browse through and focus on the reasons that speak to you the most.

The authors did a great job of tackling the issues that can stop us from regularly exercising. They use a combination of mindfulness, methods used in therapy for behavioural change, and habit forming techniques. If you've read other self help books like Atomic Habits you will find some familiar ideas here, but likely some you may not have heard of as well.

Overall, it's a book I would certainly recommend if you have trouble with regularly exercising.

Thanks to NetGalley and the publisher for giving a free copy in exchange for an honest review.

[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.

[Leah W · Rating 3 out of 5]

I know I should Exercise, But... I, personally, didn't find this self-help book that helpful.

The principals they were speaking about made sense, but overall it was all a touch surface-level to me. I listened to the Audiobook, and while the narrator did a good job, I think a printed copy makes more sense for a book like this so you can easily flip through the 44 reasons and skip ones that are not relevant for your life.

There were a handful of ideas that align with my personal values and things that I do day-to-day, like parking far from the entrance to encourage extra steps, but a lot of them didn't resonate.

I do think that for different individuals and professionals, they might get a lot more value from this book.

Many thanks to the publisher, author, and NetGalley for the ALC.

[Luna and Co · Rating 3 out of 5]

An interesting read, liked some of the references/research they quoted .I certainly didn't expect to hear about Karen Pryor here. I was nicely surprised to listen to parts about racism and classism. The audiobook is good; the narrator did a good job. However, that format doesn't allow you to skip the tips that don't apply to you (if that is what you're looking for). I was disappointed that there was no point about disabilities: I know it is a large subject, but the fact that there was nothing about it felt weird.

Thank you Netgalley and Uphill Books for providing me with an ARC in exchange for an honest review.

[Ashlee · Rating 4 out of 5]

I love the concept. The cover had me laughing, a treadmill with a pile of clothes on top? I can relate. This book is exactly what the title says, I know I should exercise, but… 44 reasons on the why we don’t, and the barriers we have that keep us from changing. This was so straight forward I thought I’d be way more into the book. I did take some things away, but there were so many examples that I did not relate to and couldn’t really skip it. That being said, so many of these examples were things I already knew, so I guess the takeaway is that reminders and looking at the same thing from a different angle is positive.

The 2 authors were the narrators. They did an excellent job and their passion for the subject is evident.

Thank you NetGalley for the listen!

[Reilly · Rating 4 out of 5]

Thank you NetGalley for my ALC!
This was a super well thought out guide to where our excuses to not exercise come from and some suggestions to get over those. It is written in a very judgement free, information friendly approach. The audiobook was read by the authors and they were excellent. Easy to follow.
The content was also easy to follow, clear and helpful. I didn’t read anything earth shattering but I did relate to probably too many excuses than I should. This is great for the exercise procrastinator or someone who works in the exercise world or loves someone who wants help with excuses.

[Kat Edwards · Rating 4 out of 5]

It's a good book that I think will be helpful for most people, but it does make the weird decision of not covering people with disabilities. Obviously disabilities is a very wide category, and it would be impossible to cover every single different disability. But not having a section about people who are paralyzed and need wheelchairs seems like an oversight. It does offer suggestions for people who have chronic pain, so that's something. It also doesn't cover people with ADHD/other focus issues, but I think some of the other chapters might be helpful for them.

[Kristen Barenthaler · Rating 3 out of 5]

⭐️⭐️⭐️
“I Know I Should Exercise But…” is a thoughtful take on why moving our bodies feels so hard sometimes. Hill & Bowman do a great job naming the excuses we all make and offering science-based ways to shift our mindset. I appreciated the compassion and humor woven through the pages—it felt validating to see my own barriers reflected back.

That said, some sections felt a little repetitive. Still, if you’ve ever thought ‘I know I should exercise, but…’ this book might give you the nudge (and perspective) you need.

[Jodi · Rating 2 out of 5]

This is more mindfulness and choices. The book provides excuses for not exercising which I am sure many already know but things like common sense of parking further away essentially choices is the result that is given. Also get up and walk around rather than sit. This is not a groundbreaking novel but rather reiteration of of 20+ years of advice already given. There is a brief blip for those a bit older but this book does not provide anything of substance. I do appreaciate the opportunity by the publisher and Netgalley.

[Whitney · Rating 5 out of 5]

Many thanks to the author for the early look at this book. It's an excellent, easy, motivating read about how to get over yourself and get moving! It's full of astute tips and tricks for psychological flexibility to help eliminate the excuses and mental blockers to movement. Reading this book can help anyone get out of their own head and into their own body to live a more active, healthy life.

[Jacqui Garrison · Rating 5 out of 5]

I love all of Katy Bowmans books! I have most of them on Audible and she always includes PDFs. As a health care professional, this book is a wonderful help in talking to clients about set backs that are used and identified in this book. I highly recommend this book and all her others. It’s great that she is an expert and she also gets together with other experts for new perspectives.

[Kate Henderson · Rating 2 out of 5]

**Listened to the audio book**

The premise of the book sounded right up my street, but unfortunately the book didn't fulfil its promising premise. I found this book to be stating the obvious, and despite the humorous title and image on the cover, it really was lacking in the humour department.
I was left really disappointed by this book - didn't really tell me anything I didn't already know, the absolute obvious!
Boring, and didn't get the point!

[Robyn · Rating 3 out of 5]

3.5 stars

[MC · Rating 3 out of 5]

3.0 / 5.0

This was not for me. It felt both pretentious and condescending to me. It is organized in a helpful way and the writing is very understandable

Until Next Time, MC

[Megan · Rating 4 out of 5]

I think this is the most helpful book I've read on movement and what gets in our way.