(Mostly) Fast Fitness Fun: Exercise as Self-Care for Busy Family Caregivers
During an in-flight emergency, passengers are instructed to put on their oxygen masks before helping others. When I first became a family caregiver, I failed to do this. At the peak of caring for both of my aging parents, I neglected many of my own needs to help them with theirs. Inevitably, most measures of my physical and mental health rapidly declined as the sudden overwhelmingness of it all took its toll. Finding the time or mental energy to care for my body evaporated.
That is a problem for any caregiver. As I sunk deeper into burnout, my brain fogged up and mysterious health problems emerged. I gained weight, lost muscle mass and flexibility, became a stranger to sleep, developed mystery pains, and had trouble concentrating. In this state, it became increasingly difficult for me to feel like a functioning human being, let alone be a good caregiver. Unfortunately, burnout is all too common, particularly among new caregivers. I realized I needed to make some creative changes – if I could not adapt to my new role, things were likely to become much, much harder.
One piece of the puzzle was finding new ways of bringing movement back into my life, not only for my physical health but for my emotional well-being. I shifted my approach to self-care and uncovered my why. Little by little, taking care of myself became easier. Eventually, it became my priority.
My why will likely be different from yours, but having one is essential. Find your why. Write it down where you can see it every day. Then put on your proverbial oxygen mask and start moving. As always, consult your healthcare provider before adding any new exercises to your routine.
Movement is Connected to Mood
Moderate physical exercise stimulates physiological changes in the body and the brain. If you want to give yourself the best chance of aging well, the guideline is 150 minutes per week - or 20 minutes per day - of moderate aerobic activity. If even that seems daunting, it turns out that even 6-9 minutes per day can be better than nothing. For more ideas, below are 3 EASY ways to bring fun physical fitness back into focus.
1. Move for Fun
We know that movement connects to emotion, and I learned that the more movement I brought back into my life, the better I started to feel. This is why I love the Joy Workout. Imagine 8 minutes and 29 seconds of easy and joyful fun. But if that is not your thing, stay with me.
2. Bursts for Big Gains
Are you familiar with exercise bursts? When long walks or workout sessions became impossible with round-the-clock caregiving, I pivoted to shorter periods or bursts of exercise. Adding several 3-4 minute bursts of a higher-intensity movement throughout the day has been proven to create significant improvements in overall health. Scientists call this vigorous intermittent lifestyle physical activity (VILPA). I call it fun. The best part is these ideas can work for nearly anyone, anywhere, and between caregiving tasks:
Skip around the yard
Try jumping rope
Climb up and down a flight of stairs
Speed walk anywhere
Move because you need it
Dance like nobody’s watching
3. Exercise Together
Moving with your care recipient is a great way to promote health and connection. The British Gymnastics Foundation created this series of 4 free exercise videos I do with my mom. While we might not make it through a full hour-long session, we do giggle through our goofs.
Final Thoughts
Exercise does not have to be a separate, time-consuming activity but can be easily woven into the daily fabric of caregiving. Embracing bursts of exercise, and breaking up longer routines are creative ways to stay active amid busy schedules. Aside from the emotional and physical boost my various fitness routines now give me, I also love being able to easily hoist Mom’s wheelchair into the back of my car.
Part of staying healthy includes regular attention to flexibility and mobility. Below are some of my favorite, easy-to-incorporate stretches:
A Daily 5-Minute Stretching Routine That Everyone Needs
The 5 Minute Daily Stretch To Unlock Your Muscles (5 Exercises!)
What are your favorite routines or tips for staying active while caring for others? We invite you to comment below or send us a note.