'The most insightful guide to getting moving I've ever read.' Kelly McGonigal, author of The Joy of Movement
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), behavioural psychology, and self-compassion: 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, including:
- urge surfing
- motivational interviewing
- behavioral stretching
- strengthening your acceptance muscle
This 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!
Table of Contents:
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
About the Author :
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 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.
Review :
“This book is brilliant, I love it. It so obviously reflects a deep understanding of the barriers people face and compassionate ways to overcome them. Every chapter offers strategies that can help you today, with the body you have and the challenges you face. Every page has an insight that can help you find joy in movement (or get you moving). It’s the most insightful guide to getting moving I've ever read.” —Kelly McGonigal, author of The Joy of Movement
“This book is the nudge you need and will get you rethinking your relationship to movement entirely. You’ll want to keep this one on your shelf to reference again and again.” —Manoush Zomorodi, Host of NPR's TED Radio Hour and Body Electric
“There’s nothing more powerful than an idea whose time has come. This is the book we need right now to address our psychological barriers to movement.” —Shawn Stevenson, host of The Model Health Show
“Katy and Diana bring the perfect blend of science and soul to help reframe movement not as something you have to do, but something that reconnects you to your body, your values, and your community.” —Gabrielle Reece, former pro volleyball player and New York Times bestselling author
“[A] remarkable and timely book.... It’s wonderful to see reason-giving addressed in such a powerful, compassionate, and effective way. I can think of no book ever, in any area, that has explored it so thoroughly and artfully.... Whether you’re a fitness professional, mental health practitioner, or someone who just wants to get unstuck, this book will make a difference.” —Steven C. Hayes, PhD, Originator of Acceptance and Commitment Therapy; Author of Get Out of Your Mind and Into Your Life and A Liberated Mind
"As a barefoot trail runner, dedicated yogi, and longtime admirer of Katy Bowman’s nutritious movement approach, I’ve seen the power of physical activity. As a co-founder of Acceptance and Commitment Therapy (ACT), I also understand the psychological roadblocks to healthy movement. I Know I Should Exercise But…masterfully combines Diana Hill’s ACT expertise with Katy Bowman’s biomechanics insights. This book tackles both the physical and psychological barriers to movement, offering practical, compassionate steps to get started." —Kelly G. Wilson, Ph.D., Professor Emeritus, University of Mississippi, Author of Mindfulness for Two, Things Might Go Terribly, Horribly Wrong, and The Wisdom to Know the Difference
“At long last, a book that compassionately addresses the real and often debilitating reasons that so many of us resist physical movement. From low self-esteem to high anxiety, from lack of space to obligation overload, Katy Bowman and Diana Hill leave no obstacle unturned as they clear the way for anyone and everyone who has ever wanted to get moving, but found themselves flummoxed — whether by resistance, uncertainty, distraction, or dread. A great guide for anyone longing to live in a healthier body-mind, and a fine professional toolkit for coaches, trainers, and psychologists who want to help others accomplish that goal with greater ease.” —Pilar Gerasimo, Author of The Healthy Deviant and Founder of Healthy Deviant U.
“[A] refreshing and empowering resource for anyone struggling to move more. Katy Bowman and Diana Hill skillfully transform guilt and resistance into joy and sustainable habits, making this a must-read for individuals and health professionals alike." —Leigh A. Frame, PhD, MHS, Chief Wellness Officer, George Washington University School of Medicine and Health Sciences
“This book has a perfect answer for every preconceived notion or excuse that may arise when it comes to exercising. It should be required reading for many of the pregnant and postpartum patients I work with, who struggle to find the time, are tired or unmotivated, or have children or partners who don’t support their movement habit.” —Anietie-Ukpe-Wallace, PT, DPT, orthopedic and pelvic health physical therapist and author of Tending to Your Womb (Uphill Books, June 2025)
“[E]xceptionally authoritative and compassionate, I Know I Should Exercise But… is [also] accessible, loaded with practical tips, and just plain old fun to read! I also greatly appreciate that it’s been written so that you can jump to sections that are more relevant to your own struggles or as they become more relevant to your journey.
As a research psychologist who conducts studies on physical activity, I can honestly say I found myself repeatedly highlighting sections because they were presented in either a particularly engaging, unique, or entertaining way, and I will most certainly be recommending this book to anyone who wants to exercise more but can’t quite get momentum going. —Jason Lillis, Ph.D., Associate Professor, Warren Alpert Medical School of Brown University and co-author of Acceptance and Commitment Therapy and The Diet Trap
“There is plenty of information out there for workout programming and advanced fitness protocols, but a huge swath of the population seems to be left out and left behind. The masses must figure out how to make exercise a habit, instead of a to-do list item that brings more time-pressure and even exhaustion. This book is a valuable resource for those who need a li’l boost and a li’l more focus.” —Mark Sisson, author of Born To Walk
