How to Fit Your Home Exercise Program into Your Busy Schedule
A home exercise program (or HEP) is a critical piece of physical therapy. However, it can be hard to fit into an already busy schedule. Every day, we hear from patients that their day is already filled with family, work, and other commitments. We recommend that most patients complete their HEP twice daily, but for many, it’s hard to complete it even once. Here are some tips to help you make it easier to add your home exercise program to your daily routine.
Start Your Day with Your Home Exercise Program
Set your alarm earlier than usual and begin your day with any stretches or exercises you perform lying down. Start these before getting out of bed to slowly transition from sleep into your day. Follow these up with your seated elements, before finally standing up to complete your home program.
If you tend to wake up stiff or in pain, this could be an especially good option for you to start the day off right. Talk to your therapist about how it might help.
Pepper Your Morning Routine with Your HEP
Most of us spend a lot of time waiting in the morning. Do you wait for the coffee to finish brewing, wait for your eggs or toast to finish cooking, wait for your clothes to finish in the dryer, wait for the dog to do its business, wait for your kid to put on their shoes, or wait for your carpool to pick you up? These are all perfect times to add in a stretch or exercise!
If you finish your laying and seated elements when you first wake up, you can easily add in the rest of your HEP throughout the morning.
Add Your Home Exercise Program to Your Workday
Many stretches and exercises can be done at a desk or on breaks. If your physical therapist has recommended a hamstring or piriformis stretch or nearly any upper body stretch, you can easily add these in at work.
Make your breaks into a reset for both your mind and your body by performing your stretches and exercises during these times.
Relax with Your HEP in the Evening
If your evening routine includes passive activities, such as watching television or sitting out on the deck, perform your HEP during your usual activities. This is a great time to catch up on any exercises you haven’t completed throughout the day.
Finish Your Day by Finishing Your HEP
Stretching or gentle exercises can be a great way to wind down from a busy day. Try completing your second round of your HEP just before bed. Not only is this an easy time to fit it in, but this is also a good way to get better sleep. If pain has been waking you up at night, talk to your therapist about completing your HEP pre-bedtime to see if this is your best option.