How to Stick to Your Exercise Program: Tips for Better Compliance

If you’ve ever walked out of a physiotherapy appointment feeling motivated to do exercise, only to find yourself a week or two later and you haven’t done any of it? You’re not alone. Staying consistent with your rehab exercises is one of the biggest challenges many people face. But the good news? There are simple strategies that can help you stay on track and get the most out of your treatment. 

Why Exercise Compliance Matters 

When your physiotherapist gives you a tailored exercise program, it’s not just “homework” – it’s a vital part of your recovery. Whether you’re rehabbing an injury, improving mobility, or managing a chronic condition, regular practice helps: 

• Speed up healing 

• Reduce pain 

• Increase your strength so you can perform your goals/duties without pain 

• Restore movement 

• Prevent future injury 

Skipping exercises can delay progress and, in most cases, cause setbacks. You can think about exercise like medicine. If you take the recommended amount of it, you will see the the benefit of it sooner. If you don’t do it, then you won’t see the benefit of it. 

Common Reasons People Struggle to Stick to Their Program 

• Time constraints
  Life gets busy – we get it. Between work, family, and other responsibilities, it can be hard to squeeze in exercise. 

• Forgetting
  If it’s not part of your routine, it’s easy to forget your exercises altogether. 

• Lack of motivation
  It’s hard to stay committed when you don’t see instant results or the exercises feel boring. 

• Pain or discomfort
  If the exercises cause pain, it can be discouraging to keep going. 

Simple Tips to Improve Your Exercise Compliance 

1. Set Clear Goals/Understanding your WHY  

Know why you’re doing the exercises. Each exercise is designed to help you achieve your goals. Your physiotherapist should help educate you to understand why each exercise is important. Additionally, you need to understand your WHY for trying to fix the injury/pain. Whether it’s getting back to sport, lifting your kids without pain, or simply walking without discomfort — remind yourself of that goal often. If you get pain with certain movements or actions, use them as reminders that you still have an injury and that you NEED to work on it. By setting goals, you make your injury a priority and it will allow you to put the effort required to get the work done. 

2. Schedule time to perform your exercises.

 Do your best to set aside whatever time required to perform your rehab plan. It is best to perform your exercise routine in the morning before doing anything else. Exercises done in the morning can help reduce your pain, as well as improve your function and mood throughout the day. Additionally, in the morning we will have the most energy to perform the exercises and reduces the chance of making excuses later in the day. If you are not an early bird, try to perform your exercises before bedtime. Similarly, exercises can help to also fatigue you which could also help with sleep which is essential for recovery.  

3. Combine the exercises with daily habits 

Attach your exercises to an existing daily routine. For example: 

• Do them after brushing your teeth 

• While watching TV 

• Before or after meals  

• After bathroom breaks 

• Before leaving the house or after arriving home 

This can help to improve your consistency. Consistency is key, even if it’s just 5–10 minutes a day. 

4. Create a Visual Reminder 

Put your exercise sheet or equipment in places that you see often. Places like your desk, coffee table, living room, in front of the TV are great to improve visibility.  They can be visual reminder to help you to remember to perform your exercises.  

You can also set calendar reminders or alarms on your phone. You can also set reminders on our Physitrack App which will remind you perform your exercises.   

5. Track Your Progress 

Place a calendar on the wall and tick off each day you complete your exercises. This simple act can give you a sense of achievement and help you see your consistency build over time. The physitrack app we provide has a check function that can help you keep on track.  

6. Make It Enjoyable 

• Put on music or a podcast while you do your routine. If something feels boring or uncomfortable, tell your physio — they may be able to modify the exercise or give you an alternative. 
• You can also try performing exercises with a friend or a partner. Even if you don’t do the exact same program, performing exercise can make it more enjoyable.
• Try to perform your exercises in an outdoors. Sometimes going to a park or your favorite spot can get you in the right mood to make the exercise experience a little more enjoyable. 

7. Don’t Aim for Perfect 

Missing a day doesn’t mean you’ve failed. Life happens. Just get back on track as soon as you can. Even if you can’t do everything at once, do whatever you have time and energy for and the do the rest of it later in the day or do another day. Try starting with the easiest exercise just to get some momentum going. If you feel good and have enough time, you can try getting the other exercises done. Even if you don’t get it all done, doing something is always better than doing nothing.  

8. Reward yourself  

We all know rewards for good habits can help reinforce them. So try providing yourself with a treat or reward. Or use a friend/partner to provide the reward to hold you accountable.  

Still Struggling? Talk to Your Physio 

Your exercise program should feel achievable and suited to your lifestyle. If it doesn’t, speak up. Your physiotherapist can help tailor the program to better fit your needs, goals, and schedule. Together, we can help figure out the barriers that are stopping you from adhering to your program and come up with other strategies to improve your compliance.  

You’ve Got This! 

Building a new habit isn’t always easy, but with a few small tweaks, you can set yourself up for long-term success. Remember — every time you complete your exercises, you’re one step closer to feeling stronger, moving better, and living pain-free.