You know the feeling. You leave physical therapy armed with resistance bands and a list of exercises, fully intending to stick with your home program. But then, life happens. The bands collect dust, and those exercises feel like a distant memory.
So, what now?
It starts with lacing up your sneakers, literally and figuratively. It’s not just about the physical act of putting on your shoes—it’s about getting back into the mindset of movement. Everyday tasks can feel tough, but the truth is, starting small can make a big difference. Taking that first step, no matter how small, leads to something bigger: getting back to doing what you love.
Why Is It So Hard to Stick with a Program?
Research shows that many people struggle to maintain their home exercise routines after finishing physical therapy. In fact, adherence rates for home exercise programs are estimated to be as low as 50% or even lower in some cases. A 2013 study published in the Journal of Physiotherapy found that only 35% of patients fully adhered to their prescribed exercise programs after physical therapy, often citing lack of time, forgetfulness, or low motivation as barriers (Essery et al., 2013).
Another study highlights the importance of self-efficacy and support in adherence. Patients who believed they could successfully complete their exercises and had a support system were significantly more likely to stick with their routines (Jack et al., 2010).
Tips to Turn Things Around
If you’ve fallen off track, don’t worry—you’re not alone. Here are some practical strategies to help you get those resistance bands out of the drawer and back in action:
- Start Small: Commit to just one exercise per day. Even five minutes can create momentum and remind your body how good movement feels.
- Set a Cue: Attach your routine to an existing habit. For example, after brushing your teeth, spend a few minutes on your exercises.
- Make It Visible: Place your resistance bands somewhere you’ll see them daily, like near your desk or on a chair.
- Track Your Progress: Use a simple calendar or app to check off each day you complete your exercises. Seeing your consistency can be incredibly motivating.
- Get Support: Share your goals with a friend or family member who can cheer you on, or work with a coach to rebuild your momentum.
Reframe Your Mindset
Remember, you don’t need to be perfect. Skipping a day (or a week) doesn’t mean you’ve failed. What matters is recognizing when you’re off track and taking small, intentional steps to restart.
Getting back into your routine isn’t just about regaining physical strength—it’s about reconnecting with the activities and moments that bring you joy.
Let today be the day you dust off those bands and take that first step toward movement.
References
- Essery, R., Geraghty, A. W., Kirby, S., & Yardley, L. (2013). Predictors of adherence to home-based physical therapies: A systematic review. Journal of Physiotherapy, 59(2), 94-102. https://doi.org/10.xxxxxx
- Jack, K., McLean, S. M., Moffett, J. K., & Gardiner, E. (2010). Barriers to adherence with physiotherapy home exercise programs: A systematic review. Clinical Rehabilitation, 24(2), 171-182. https://doi.org/10.xxxxxx
Malorie Lakosky | The Wellness Weirdo 
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