Self-Care for the Caregiver

For those who are tasked with caring for a family member, friend or loved one, it can be difficult to find time for self-care and physical activity. Here are a few tips to help you prioritize yourself while balancing the caregiver role at the same time.

Time spent as a caregiver can sometimes be overwhelming. Some challenges faced by caregivers include these and more:

• Changing needs of the person being cared for
• Lack of a “routine schedule”
• Spare time is hard to come by
• Medical challenges of their own
• A full or part-time job in addition to the caregiver’s role
• Other family members who need time and attention

These challenges can often leave caregivers asking, “HOW do I find time to exercise?” It’s important to learn the difference between exercise and activity. “Exercise” generally includes higher levels of physical fitness and tends to be planned and structured, while “activity” is more general and can be used for health maintenance and disease prevention. Activity usually doesn’t require much pre-planning, special equipment or time spent at the gym.

General guidelines from the CDC (Centers for Disease Control and Prevention) tell us to sit less, walk and move more. As a caregiver you may not have time for exercise, but you can create time for activity with a goal of at least 20-30 minutes per day. It’s important to remember that every little bit counts! A few examples of adding activity to your day include:

• Walk for 5 minutes after each meal (adds up to 15 minutes per day!)
• Clean the house for 30 minutes
• Take the stairs whenever available or park farther away at the grocery store
• Walk to speak to a coworker instead of emailing, or get up and walk while talking on the phone
• Dance to your favorite song in the morning while getting ready in the morning
• Gardening, laundry, yard work – anything with leg/arm movement!

Especially while caring for others, it’s important to find time for yourself and move as much as you can. Staying active through simple activities will help you feel your best and stay healthy so you can be an even better caregiver to those you love. Don’t forget, every little bit counts!

For more tips on increasing physical activity, consult your physical therapist or physician.