One of the most frequently asked questions physiotherapists receive is: “How often do I need to do my exercises?”
Whether you’re recovering from an injury, managing a chronic condition like low back pain, or simply aiming to maintain better posture and mobility, the answer is crucial to your recovery and long-term health. This blog will explore the importance of consistency, what current health guidelines recommend, and how to integrate exercise into your daily life – even when you’re not in pain.
The Australian Guidelines: 30 Minutes of Exercise a Day
The Australian Government Department of Health recommends at least 30 minutes of moderate-intensity physical activity per day. That totals 3.5 hours of exercise per week – and is considered the minimum for general health and wellbeing.
But what about when you’re dealing with pain, an injury, or specific rehabilitation needs?
General Exercise vs. Targeted Rehab Exercises
It’s important to distinguish between two categories of physical activity:
1. General Exercise
Includes activities like:
- Walking
- Swimming
- Cycling
- Tennis
- Dancing
- Low-impact group fitness
These activities boost cardiovascular fitness, mood, mobility, and joint health. Even during an acute injury phase, engaging in some form of general exercise – adapted to your capacity – is encouraged, unless otherwise advised by your health professional.
Remember: Movement is medicine. The right kind of movement can accelerate healing.
2. Prescribed Rehabilitation Exercises
These are specific exercises tailored to your condition, such as:
- Core strengthening for low back pain
- Shoulder mobility drills for rotator cuff issues
- Balance training after an ankle sprain
- Postural correction movements
These exercises are not one-size-fits-all. Your physiotherapist will select them based on your assessment findings, symptoms, and goals.
How Often Should I Do My Prescribed Exercises?
The frequency depends on:
- The nature of your injury
- The type of exercise
- Your current phase of recovery (acute, subacute, chronic, or maintenance)
- Your response to the exercises
However, here are some general rules:
- In the Early Phase (Acute or Subacute)
- Daily practice is often necessary
- Exercises are usually low-load and designed to reduce pain, improve circulation, and begin motor control retraining
- During Rehabilitation or Strengthening
- Exercises are typically done 3–5 times per week
- You may increase resistance or reps depending on progress
- For Maintenance and Prevention
- Once your symptoms have improved or resolved, 2–3 times per week may be sufficient
- These can be integrated into your existing gym routine, post-walk, or after a swim
Why You Should Understand Why You’re Doing Each Exercise
Many patients abandon their rehab exercises once pain goes away. That’s understandable, but it’s a missed opportunity for long-term prevention.
The exercises that work should make a noticeable difference in your symptoms. If they don’t, ask your physiotherapist for adjustments.
When you understand:
- What the exercise is doing
- Which muscle or movement it targets
- How it improves your condition
…you’re far more likely to keep doing it.
How to Stay Consistent with Your Rehab Exercises
Here are some real-world strategies to help you make your exercises a habit:
1. Make It Routine
Pair your rehab exercises with an existing habit:
- After brushing your teeth
- After your morning walk
- Before your evening shower
2. Track Your Progress
Use a journal or app to:
- Record how you feel after exercises
- Log your frequency
- Celebrate milestones (e.g., improved mobility, reduced pain)
3. Join a Class
Consider joining:
- A clinical exercise class at your physiotherapy clinic
- A yoga or Pilates class that focuses on posture and control
- A rehabilitation-focused group that works on core strength and alignment
Group settings can boost motivation and help you remain accountable.
4. Educate Yourself
Ask your physio questions like:
- “What muscle am I working here?”
- “How does this reduce my pain?”
- “How long should I be doing this exercise for long-term benefit?”
The more you understand, the more empowered you’ll feel.
What If I Stop Doing My Exercises?
It’s common to fall off the bandwagon, especially once your pain subsides. But here’s the silver lining:
If you’ve learned the correct technique and why the exercise helps, you can return to them as needed. Think of your exercises as tools in a toolkit—ready to be picked up again when flare-ups occur.
Tip: Save your exercise sheets or videos in a folder on your phone or computer so they’re easy to return to.
Exercises for Prevention: The Long-Term Approach
Many musculoskeletal issues are recurrent – especially back pain, neck pain, and tendinopathies. That’s why a long-term strategy is essential.
Incorporating your rehab exercises into your ongoing fitness routine helps:
- Prevent flare-ups
- Maintain strength and stability
- Improve posture and functional movement
You don’t need to spend hours – just a few sets a couple of times a week is often enough. Think of it like brushing your teeth for your musculoskeletal system.
Exercise Is a Lifelong Investment
So, how often do you need to do your exercises?
- Initially, daily
- As you progress, 3–5x per week
- For maintenance, 2–3x per week integrated into your routine
The key takeaway: Don’t wait for pain to return before taking action. Consistency, even in small doses, builds a body that is resilient, mobile, and pain-free.
Need Help Getting Started or Staying on Track?
At Logan Physio, we provide personalised rehabilitation programs, one-on-one exercise education, and small group classes that keep you motivated and on track.
💬 Book an appointment today and let us help you build a long-term movement plan tailored to your goals.
