Physical activity can benefit you in lots of ways. Just 30 minutes every day can increase cardiovascular fitness, improve brain health, help you to maintain or lose weight, strengthen muscles and boost your immune system. Keeping active also helps you to reduce the risk of developing serious conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. It can also aid better sleep and improved mental health, making it vitally important for all our health to stay active.
Carers tell us that finding time for themselves is something they struggle with most, so finding time to keep active can be an added challenge. With this in mind, and to support carers to help themselves to keep fit and active, we have prepared some useful tips which can help you to think of some creative ways which can help you to balance keeping active when you are caring for someone.
1. Establish a routine
Whether it’s attending a dance class at the gym, an online yoga group or completing an exercise activity at home at the same time each day, this naturally creates a structured routine around your workout.
2. Walk, jog or run
We should all aim to complete 10,000 steps a day. Whether outside or in the house, walk, jog or run it out depending on your level of fitness. Go for a walk in nature if you can. Listen to some music or a podcast while walking to help you relax or get you going depending on your mood. Join an online walking meeting or a local walking group if you prefer company. Carers First runs walking groups across our Carers First areas, check out our local support pages on our website to see what we have on offer in your area.
3. Access virtual classes
Consider joining virtual classes such as Carers First’s Care2Relax sessions to practice Pilates and mindfulness or our Care2Dance sessions to learn North Indian dance; Giddha that are delivered through Zoom. Dedicate space in your home for exercise so you have somewhere you can move freely and safely.
4. Workout tutorials
Workout to fitness videos on DVD or on YouTube at a set time each week. Invite a workout buddy to join you.
5. Fitness apps and devices
Download fitness apps to record your activity, keep you motivated and on track. Sync your apps with your Fitbit or smartwatch if you have one for extra motivation and interesting profile information.
6. Be happy with housework
Cleaning has double benefits, not only does it keep you active but keeps your home spic and span. Put your favourite music on and sing and dance to your favourite song when hoovering, changing beds or doing the dishes.
Short bursts of activity, even if the movements are low-intensity; when doing housework, walking upstairs and moving heavy bags of shopping all count, and, could be as effective, or even more so, than a single formal workout. Maybe plan a de-clutter or a good spring clean.
7. Make do and mend
Use tins and cans from the cupboard as weights. Do chair based exercises. See how many times you can climb the stairs. Do it yourself around the house instead of calling someone in if you can. Carry your shopping home instead of using the car.
8. Leave the car
Leave the car at home for journeys that are within walking distance. Save your carbon footprint, the cost of fuel, and breathe in the spring scenery and fresh air along the way. Carry as much shopping home as you can manage instead of opting for delivery.
There are lots of healthy ways you can keep active to stay fit and well. Contact us to find out how you can stay active online and in person by getting involved in our groups, activities, carer forums or through volunteering with us.
Online Help and Advice
Visit our online support section where we have provided advice and guidance on a range of relevant topics to help you in your caring role.