Commitment Over Perfection: How to Make Exercise Work for You

Let me share a quick story about one of my patients, Sarah. Sarah had a goal of walking 5 kilometers comfortably so she could join her friends on a weekend hike. She started strong, attending her sessions and ticking off her home exercises. Then, life happened — her workload increased, and she found herself skipping a day, then two. Soon, her goal felt out of reach, and she lost her motivation altogether.

When Sarah came back to see me, we talked about what went wrong. She admitted that she felt guilty about falling behind and wasn’t sure how to restart. Together, we broke her goal into smaller, more manageable steps, focusing on consistency over perfection. Within a few weeks, Sarah was back on track and feeling more confident. The key was creating a plan that fit her busy life and celebrating the small wins along the way.

Staying Motivated to Exercise

Staying motivated to exercise or move regularly can be a challenge, especially when we’re sore, struggling with a new routine, or simply not confident in the exercises prescribed to us. Even with the best intentions, many of us find it difficult to stay consistent. Often, we “fall off the wagon,” and our commitment fades along with our momentum.

Sound familiar? You’re not alone. Many people start exercising regularly only to have life throw a curveball — an injury, a new job, a baby, a relationship shift, or even something like COVID!

These disruptions can derail our routines, and without commitment, our intentions remain just that — intentions. The frustration of not seeing results can lead to quitting altogether. Over time, this can lead to guilt, pain, stiffness, or a general sense of sluggishness, prompting a cycle of starting over again and again.

But how do some people manage to stay committed to exercise through life’s upheavals? A common refrain is;

“If you really love it, you’ll make it work.”

Finding Joy in Movement

One of the most important factors in maintaining a commitment to exercise is ensuring it makes you feel good. It should “fill your bucket.” Find activities you genuinely enjoy and that leave you feeling energized and accomplished. Need some inspiration? Check out Physio Tory’s advice [here].

Turning Intentions into Habits

Once you identify an activity you enjoy, how do you build the commitment and motivation to form lasting habits? The key is setting goals — SMART goals, to be specific.

SMART Goals

Specific

What exactly do you want to achieve? Is it walking around Morialta, running the City to Bay, or joining a local trail-walking group? Identify what’s stopping you right now, whether it’s joint pain, lack of fitness, time constraints, or other commitments. Once you know, you can build a tailored plan. Your physiotherapist can help with this.

Measurable

Progress is motivating. Whether it’s walking for 30 minutes or running a certain distance, measurable achievements show you’re moving forward.

Achievable

Start small and build gradually. If you’re not ready to run, begin with short intervals. If walking continuously for 30 minutes feels out of reach, aim for 5-10 minutes and progress from there. Your physiotherapist can help you set realistic expectations.

Realistic

Focus on what you can achieve based on your current situation. For example, if you’ve sprained your ankle, running a marathon next week isn’t realistic. Setting practical goals helps prevent setbacks and keeps you on track.

Timely

Give yourself a deadline. Knowing when you want to achieve your goal adds clarity and focus to your efforts.

The Role of Exercise Classes

Sometimes, exercising at home can feel isolating or unmotivating. Joining a class can provide social support and accountability. At Vital Core, all our classes are led by physiotherapists and tailored to individual needs. Explore our [class timetable] and speak to us about getting started.

Staying Consistent with Vital Core

Here’s how we can help you stay on track:

1. Stick to Your Appointments

Consistency is key. While it’s tempting to cancel appointments once you start feeling better, staying committed to your physiotherapy management plan ensures you achieve your goals.

2. Track Your Progress

Use tools like a calendar to mark the days you complete your exercises. Our app-based exercise system, Physitrack, allows you to log your progress. Aim for a “dot” on every day between appointments.

3. Use a Motivation and Accountability Poster (MAP)

Available at Vital Core Reception, these (old school) posters allow you to track your daily exercise progress with stickers and includes space to write your goals. Place it somewhere visible as a constant reminder of what you’re working towards.

Let’s Get Started

What’s your goal? What’s holding you back? Whether it’s regaining strength, managing pain, or simply feeling better, we’re here to help. Talk to us, and we’ll work together to get you back on track and moving towards your best self.