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Most people think their progress depends on finding the perfect exercise.
They spend hours searching YouTube, asking friends, or looking for the one stretch or exercise that will finally fix the problem.
And while exercise selection does matter, I'd argue it's usually not the main reason people don't improve.
More often than not, the biggest reason people don't see progress is a lack of consistency.
People may:
Not do their exercises often enough during the week
Stop after a week or two because they don't see immediate results
Do the exercises once or twice, then struggle to make them part of their routine
The truth is that exercises work through repetition over time. Most improvements happen because you consistently do the right things. Not because you found the perfect thing.
Why This Matters
Think about brushing your teeth.
You don't brush your teeth once for 30 minutes and expect healthy teeth for the rest of the year.
You brush them a little bit every day.
Exercise works the same way.
Small amounts done consistently are usually more effective than occasional bursts of motivation.
If you've been frustrated with your progress, don't immediately assume you need different exercises.
You may simply need a better system for doing them consistently.
4 Ways to Become More Consistent
1. Do Them Every Day
One of the easiest ways to stay consistent is to make your exercises a daily habit.
I’ve been doing this for years with my patients because they do their exercises more consistently if it’s an everyday thing.
Many people worry they'll "overtrain" if they do exercises every day.
For most rehab and mobility exercises, this is rarely a concern. Overtraining typically requires much higher intensity and volume than most people are doing.
And, even if you miss a few days, you're still likely getting in several sessions each week.
2. Attach Them to Something You Already Do
One of the best ways to build a habit is to connect it to an existing habit.
Examples:
Do your exercises after brushing your teeth
Do them while your coffee is brewing
Do them before turning on the TV
Do them right after work
When the exercise becomes linked to something you already do automatically, consistency becomes much easier.
3. Make Them Easy to Start
If you dread an exercise, you're less likely to do it.
Whenever possible, choose exercises that feel simple and manageable.
This also applies to sets and reps.
If you hate doing 3 sets, do 2.
If you hate doing 10 reps, do 5.
Doing something is almost always better than doing nothing.
Personally, I'm much more consistent with 2 sets than 3. I don't know exactly why, but it works for me.
The best exercise program is the one you'll actually do.
4. Be Patient
This may be the most important tip of all.
Many people quit because they don't see results quickly enough.
They assume that because an exercise didn't eliminate their pain after a few days, it must not be working.
Most meaningful changes take time.
For many mobility, strength, and rehabilitation goals, noticeable improvements often take 4-6 weeks of consistent effort.
Don't let a lack of immediate results convince you to quit too early.
Stay patient. Keep showing up. Let the process work.
Wrap Up
I hope this helps you be a little more consistent with your exercises. This is the common factor that I see in my patients that successfully get out of pain.
If you’re having trouble being consistent or getting out of pain, you can always message me here for more help.
See you next week,
Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute
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Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.
The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.
Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.
For personalized care or specific advice, please schedule an appointment with a qualified professional.
