How to Effectively Incorporate Home Exercise Programs into Your Daily Routine
How do you take exercises and strategies learned in Speech Therapy, and make them stick? The answer is the Home Exercise Program (HEP.) The key is consistency, structure, and knowing how to make exercise fit seamlessly into your busy schedule. Whether you're a speech newbie or a seasoned pro, here's how you can integrate home exercise programs into your everyday life and make them a sustainable habit.
1. Start with a Plan: Define Your Goals
Before jumping into an HEP, take a moment to clarify your speech goals. What do you want to achieve? Why? Do you want to be better understood? Be able to express yourself more effectively?
Tips for goal setting:
Make your goals specific and measurable (e.g., "I want to complete 30 minutes of exercise 5 days a week").
Set both short-term and long-term goals (e.g., increase voice by 2dB in the next month, 5dB in three months).
Track your progress to stay motivated.
2. Create a Realistic Schedule
Consistency is key to seeing results, but it's also essential to make your HEP fit into your lifestyle. It’s easy to let HEP slip if they’re not incorporated into your daily routine.
Tips for scheduling workouts:
Block out time for exercise just like any other important activity—whether it's in the morning, during lunch breaks, or in the evening.
Start with small, achievable sessions (5-10 minutes) to prevent feeling overwhelmed.
Pick a time that works best for your energy levels. Are you a morning person, or do you find it easier to focus after dinner?
3. Prepare Your Home Workout Space
Creating a designated speech space in your home can help set the tone for your speech and voice routine. It doesn't need to be a large area, but having a clutter-free space will help you focus and get in the zone.
Tips for creating an exercise-friendly environment:
Choose a quiet, well-lit spot with enough space to move freely.
If you're using equipment like a sound level meter or a computer, make sure it’s easily accessible and organized.
4. Start Small and Build Consistency
Starting with a manageable routine will prevent burnout and increase the likelihood that you stick with it long-term. Begin with 5-10 minute sessions and gradually increase the intensity or duration as your speech improves.
How to stay consistent:
Make it a habit by setting a daily reminder or sticking to the same time each day.
If you miss a set, don’t stress. Just get back on track the next day.
Celebrate your small victories (ie. the butcher understood my order!) to stay motivated.
5. Track Your Progress
Tracking your progress helps keep you motivated and allows you to see improvements over time. Whether it’s through an app, journal, or simply marking off days on a calendar, seeing your consistency pay off will boost your confidence.
Ways to track progress:
Take weekly or monthly progress photos.
Measure key stats, such as duration, sound level, and reps.
Reflect on how you feel physically and mentally—improvement isn’t just about numbers!
6. Listen to Your Body
While consistency is important, it’s also essential to listen to your body. Don’t push yourself too hard, especially if you feel pain or are light-headed.
7. Get Support from a Community
Even though you're working out at home, you don’t have to do it alone. Talk to your SLP about online communities, local groups, or social media platforms where you can connect with others for motivation, tips, and encouragement.
Conclusion
Incorporating a home exercise program into your daily routine is an achievable goal with the right mindset, preparation, and consistency. By setting realistic goals, follow a program that your SLP created with you, and building a daily routine that fits your lifestyle, you can make exercise a natural and enjoyable part of your day. Remember, progress takes time, but with patience and perseverance, you’ll see the benefits in both body and mind. So, drink some water and get started—your future self will thank you!
