Exercise Adherence: The key to becoming pain-free – Ace Podiatry & Orthotics – Gold Coast

I have lost count of the amount of patients who, have not adhered to their personalised home exercise program. While I appreciate the honesty, I can’t stress enough the effect that home exercise program compliance can have on your recovery. A physiotherapist sees a patient once, or maybe twice a week, for thirty minutes. This leaves 167 hours in the week to find time to do home exercises. And the best part- you will feel better for doing them!


Now, I understand that life gets busy and sometimes there just aren’t enough hours in the day. But imagine how much easier it would be for you to manage your busy workload if your back wasn’t so sore, or you could use your arm without hurting your shoulder. When it comes down to it, sacrificing optimal health for a busy day will only end one way, and it isn’t fun.


If this is you, I have compiled a list of tips below to help make your home exercise program a little more achievable.


  1. Wake up 15 minutes earlier


By waking a mere 15 minutes earlier, you will have enough time to get your home exercises out of the way and continue on your day, feeling and moving better.


  1. Pair your exercises with something you already do everyday


For example, after cleaning your teeth, do your home exercises.  Over time, this will create a habitual pattern in your mind linking the two activities.


  1. Set an alarm on your phone


Set your phone alarm to sound at a regular time daily to remind you to do your home exercises.


  1. Keep your exercises on you


By having both a hard copy and electronic copy of your exercises, you will know exactly what to do, should you find a spare 15 minutes.


  1. Exercise snacking


If your exercises combined overwhelm you, or you just don’t have a whole 15 minutes available, try breaking down your programme into more achievable chunks. 3 x 5 minute sessions sounds a lot easier!


At Ace Health Centre, we appreciate that your time is precious. We will work with you to create a personalised program that fits into your lifestyle.

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Life’s All About Balance - Ace Podiatry Gold CoastThe Catastrophising Patient - Ace Podiatry & 3D Orthotics, Gold Coast