How to Stay Motivated to Do Your Physiotherapy Exercises At Home
Are you struggling to do your physiotherapy exercises at home? Here’s some tips on how to stay motivated!
At-home exercises are just as important as your in-clinic physiotherapy sessions, and play a key role in improving strength, range of motion, and overall recovery. With busy schedules, the challenges of injury recovery, or other life demands, it can be difficult to find the time and stay motivated to complete your exercises at home. We’re here to help! Use these tips to help you stay motivated and supported throughout your recovery journey.
Make it part of your routine
Incorporating your physiotherapy exercises into your daily routine can help make them feel like a natural habit rather than an extra task.
Link your exercises to an existing daily habit - such as brushing your teeth or drinking morning coffee - to make them easier to incorporate into your day.
Schedule your exercises in your calendar or set a reminder on your phone to help you stay consistent.
Choose a time of day when your energy levels are highest to set yourself up for success!
Reduce barriers and make it easy!
Set yourself up for success by reducing barriers that make it harder to start your exercises. The easier and more accessible your routine feels, the more likely you are to stay consistent.
Create a designated exercise spot! Keep your physiotherapy equipment visible and ready to go - such as resistance bands, a mat, or a chair - so you don’t have to search for it or set everything up each time.
Keep clear exercise instructions - such as a sheet, an app, or a video - easily accessible to help you remember how to perform each exercise correctly and guide you through your routine.
Have a shorter exercise session prepared for busy or low-energy days. Plan a condensed version of your routine, or rotate through exercises as needed. Remember that something is better than nothing, and even a few minutes is beneficial and helps maintain consistency.
Set goals to help you stay consistent
Setting goals gives you something to work toward and achieve, which can help you stay consistent and motivated with your physiotherapy exercises at home. You might set progress-focused, short-term, or long-term goals - choose and adapt goals that work best for you and your recovery.
Progress-Focused Goals
Progress-focused goals don’t have to have a strict time-line. instead, they focus on improving specific outcomes you want to achieve, such as improving strength, range of motion, balance, or moving with confidence. These goals emphasize gradual improvement rather than rushing toward an end date.
Choose a clear and specific outcome to work toward, such as increasing knee strength, improving shoulder mobility, or holding your balance for longer periods.
Use photos or short videos to visually track your progress over time and notice changes that might be easy to miss day to day.
Journal your small wins - such as completing more repetitions, experiencing less pain, or feeling more confident with movement.
Download a progress-tracking app to help you set, track, and achieve your recovery goals.
Short-Term Goals
Setting short-term goals helps provide clear focus and avoid procrastination by breaking larger objectives into manageable, achievable steps.
Set a weekly goal - for example “I will do my exercises five days this week.” If life gets busy and you can only manage three, that’s still a win. Adapt your goals to fit your schedule, match your energy levels, and work for you.
Schedule your exercise sessions into your calendar to help you stay committed. On low-energy or busy days, remember that even a short session is beneficial - every effort counts and brings you closer to recovery.
Use your short-term goals as stepping stones toward achieving your long-term recovery goals.
Long-Term Goals
When setting long-term goals, take time to reflect on why your exercises are important and how they support your health and recovery. Connecting your exercises to meaningful outcomes can strengthen motivation and make it easier to stay consistent over time.
Examples of long-term goals:
returning to hockey after injury rehabilitation
working toward living pain free and moving comfortably
committing to a triathlon for motivation
Write down your long-term goal and keep it visible - such as on your fridge, mirror, or phone - to serve as a daily reminder and source of motivation.
Log and Track Your Progress
Download a progress-tracking app to help you set, track, and achieve your recovery goals
Journal your small wins - such as completing more repetitions, experiencing less pain, or feeling more confident with movement.
Celebrate Wins - Reward Yourself!
Make it fun!