Finding time to move

Finding time for physical activity as a caregiver can feel challenging, but staying active is crucial for maintaining your health, managing stress, and boosting your energy levels. Here are some practical tips to help you incorporate physical activity into your busy caregiving routine:

It’s not easy but we want be healthy, minimize stress and want more energy. Right?
So let’s keep it simple. Here are some simple, tips to weave physical activity into your busy caregiving routine!

Start Small and Build Gradually

If you're short on time, start with short bursts of physical activity. Even 10 minutes of movement a couple of times a day can make a difference. Over time, you can gradually increase the duration as it becomes part of your routine.

Incorporate Exercise into Daily Tasks

Look for opportunities to be active while doing everyday caregiving tasks. For example, do squats or calf raises while washing dishes, or stretch while waiting for the microwave. You can even take the stairs instead of the elevator whenever possible.

Take Advantage of "Micro-Workouts"

Small, manageable workouts throughout the day are a great way to stay active. For example:

- Take a 5-minute walk around the house or yard.

- Do simple stretching exercises between caregiving tasks.

- Fit in a few minutes of bodyweight exercises like push-ups, squats, or lunges.

Use Walks as a Dual-Purpose Activity

Walking is one of the easiest and most accessible forms of exercise. If possible, take your loved one on walks with you. It’s a great way to stay active while providing them with a change of scenery. If you can’t leave home, do laps around the house or garden.

Try Chair Exercises

If you’re unable to leave your loved one’s side, you can still get a workout in with seated exercises. Chair yoga, seated leg lifts, or resistance band exercises can be done in a small space, and they’re effective at building strength and flexibility.

Incorporate Stretching into Your Day

Stretching is a simple but effective way to improve flexibility and reduce stress. Incorporate stretches throughout the day—while getting out of bed, before bed, or during breaks. Stretching also helps relieve the tension that can build up from lifting and assisting your loved one.

Set Realistic Goals

It’s important to set realistic and achievable goals for physical activity. For example, aim for 30 minutes of moderate activity 3–4 days a week. Break it into smaller sessions if needed. Celebrate your progress without feeling pressure to do it all at once.

Combine Physical Activity with Self-Care

- Engage in activities that are both enjoyable and relaxing. For example:

- Try yoga or tai chi, which can benefit both your body and mind.

- Follow along with an online workout class from the comfort of home.

- Do exercises that double as a stress reliever, like dancing or cycling.

Use Technology for Motivation

There are plenty of apps and online resources designed to help you stay active. Use fitness apps that offer short workouts, track your steps, or set daily movement goals. These tools can provide motivation and accountability without requiring a lot of time.

Incorporate Strength Training

Simple bodyweight exercises like squats, lunges, and planks can help you build strength and stamina, which are especially important for caregivers who may need to assist their loved one physically. Incorporating resistance bands or light weights can also enhance your workout.

Make Physical Activity a Family Affair

If you're caring for a loved one at home, find ways to involve them in physical activity if they're able. Simple exercises like gentle stretching, walking, or dancing together can benefit both of you, making it easier to stay active while bonding.

Plan Ahead and Be Flexible

Scheduling time for physical activity can help make it a consistent part of your routine. However, caregiving often requires flexibility, so be open to adjusting your exercise time when needed. Plan for short bursts of movement during your free moments.

Incorporating physical activity doesn’t have to be complicated or time-consuming. Get a little creative and remain flexible; you’ll find ways to stay active, reduce stress, and maintain your overall health. Remember, even small amounts of physical activity can have a big impact.