Motivation and commitment

Motivation to exercise or move regularly can be challenging, especially if we are sore or we’re just not very good at the exercise we’ve been prescribed. We all ‘intend’ to do exactly what we need to do, yet so often we “fall off the wagon” and our commitment goes with it.  Without commitment our best intentions become just that – an intention without the desired outcome and we become frustrated and we give up.

One of the most important factors in maintaining commitment to exercise (or anything really), is that it should make you feel better for doing it. It should “fill your bucket”. Let Physio tory explain.

How do we get that commitment and motivate ourself to form the habits we need? How do we have the vigilance to keep on eye on our progress and finally, how do we put the strategies in place to achieve small goals that lead to bigger goals?

What Vital Core will do

SMART goal setting is key.


Why have you actually come to sees? It’s more than just ‘pain’. What is that pain preventing you from doing? How is it impacting your life? Once we work out that we have a goal. It may be that your neck pain is interrupting your sleep.Perhaps it is making it difficult for you to care for your young child. Understanding the why gives both the physio and patient a goal, something to work towards.


Pain is not easily measurable. However activity is. Being able to walk/ run/ stand/ move for a certain period of time is a clear indication of progress. It will help to motivate towards the next goal.


If you can not yet run, lets not make your short term goal a marathon. Lets start with 10-15 minutes of running and build up from there. Similarly with walking. If you can’t walk at all, then being able to walk 30 minutes continuously is a huge step. Lets start with 5-10 minutes.


Again lets focus on what you can truly achieve. If you have sprained your ankle, you can not run a marathon the next week. It is not realistic and threatens to put you out of running and exercising for a long time.


As it sounds this is putting a time frame on your goals. You know exactly what you are working towards and when you should expect to achieve it.

Vital Core physio’s also spend a significant amount of  time working out roadblocks – what might prevent the patient from being able to 100% commit the exercise/ home program that is prescribed. Perhaps there are several young children at home – limiting ability to get onto the floor or get out of the house. It may be full time work or other commitments.

By understanding these roadblocks ahead of time we can work out strategies to get around them. The patient can then have a treatment program that they can commit to 100%.

Exercise classes

Sometimes we struggle exercising at home. Attending a class helps by providing social support. Attending a class with a friend is great as you develop an accountability buddy. We all work better if we have someone else relying on us.

The classes at Vital Core are all lead by our skilled physiotherapists and can be tailored to the individual. have a look at our class timetable and then speak to us to get you started.

What you can do

Be clear on your goals.

Consistency with your appointments. Your physio will have a plan in place that will work through various ‘phases’ of treatment depending on what stage you are at – pain relief, strengthening, prevention, event focused. Just because your pain may be settling does not mean you are ‘cured’. Pain is always just the tip of the iceberg – it’s whats under neath that will determine lasting change.

Once you have your home exercise or movement plan you need to find a way to help you to get it done.

Put a reminder on your phone –

Siri is very good for this. It buzzes when need to do them. Set it up at a time when you are likely to have the time to do them then and there. If you have already done the exercises, you can smile smugly and say  “already did it – yay me!”

An interval timer app

For your phone to time pelvic floor exercises – 10 seconds on, 10 seconds off, 10 repetitions. We also like the “squeezy” app.


A tick on the calendar (month to a view) on the days you do your exercises, aim to get ticks on every day.

Motivation and Accountability Poster (MAP)

Motivation and accountability poster.

Use the Vital Core Motivation and accountability poster (MAP).

These posters are available for sale at reception.

Write your goals at the bottom as a constant reminder of what you are working towards. Then, place the poster in a visible location.

This is a non-dated, week to week poster which you place stickers on the days you do your required exercises. It recognises that to achieve a bog goals you just need consistency and commitment. Before long you will start to notice the changes in your self and be proud of your commitment.

So what are you working towards? What would you like to be able to do but can’t? What stops you? Talk to us, we can help you get back on track.


It’s easy to make an appointment online!

It’s easy to make a physiotherapy appointment. You don’t need a referral from your GP or specialist. You can just call and book yourself in, or use our online portal.

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