Exercise for Caregivers:

Crucial Self-Care for Physical and Mental Health

Providing in-home care for a friend or loved one can offer many meaningful rewards, yet it comes with a physical toll. The necessary labor and emotional demands can lead to stress and fatigue. At Mass Care Link, we understand that caregivers need to take care of themselves to provide the best possible support to their loved ones. Regular exercise is one essential way to maintain energy, manage stress, and promote overall well-being, but for many caregivers, lifestyle changes including being required to stay close to home to provide care make it harder to incorporate exercise into their daily routine.

Why Exercise Matters for Caregivers: Build Strength and Stamina while Reducing Stress

Caregivers frequently manage the daily needs of their clients or family members, which can include physical tasks such as assisting with mobility, housekeeping and personal care. Over time, these tasks can lead to physical strain if caregivers don’t maintain their own strength and fitness levels. Regular exercise offers several key benefits for caregivers, including:

Increased Strength and Stamina

Exercise helps build muscle strength and endurance, making it easier to handle physical caregiving duties. Activities like strength training, stretching and cardio improve overall stamina and reduce the likelihood of injury and fatigue. Without proper preventative exercise, the daily physical tasks of caregiving could cause long term damage and derail your ability to care for your loved one.

Enhanced Mental Health

Advocacy group The Family Caregiver Alliance reports that “ 25% of male caregivers and 35% of female caregivers report high stress due to caregiving.”  Physical activity releases endorphins, which help reduce stress, anxiety, and depression. For caregivers dealing with emotionally demanding situations, exercise offers a healthy outlet to unwind and process challenging emotions. 

Better Sleep Quality

According to the National Institutes of Health, caregivers also have a high prevalence of sleep disturbance with as many as 50-70 percent of caregivers for a family member with dementia and 40 percent of caregivers for a family member with cancer experiencing sleep disturbance. Quality sleep is crucial for caregivers, who need to stay alert and focused during the day. Consistent physical activity promotes better sleep by helping the body wind down naturally.

Improved Flexibility and Mobility

Stretching and low-impact exercises like yoga enhance flexibility, which is essential for performing caregiving tasks that require bending, lifting, and transferring individuals safely. Increased flexibility can reduce the risk of injury from an unexpected movement or fall.

Making the Time: Incorporating Exercise into a Caregiver’s Schedule

Balancing caregiving duties with self-care can be challenging, but making time for regular exercise is vital. Here are a few tips to help caregivers add physical activity to their daily routines:

Start Small and Be Consistent

Incorporating exercise doesn’t have to be overwhelming. Start with just 10-15 minutes of movement per day, such as a brisk walk, simple stretches, or bodyweight exercises. Consistency is key, so aim to gradually increase your time or intensity over weeks. Experts also recommend motivational strategies like setting a one-month goal and logging and recording progress.

Integrate Movement Throughout the Day

If finding a dedicated time to exercise is challenging, consider integrating movement into your routine. For example, try stretching every morning or taking a brief walk during lunch breaks. Even short bursts of movement add up and can have positive effects. Activities like housekeeping and yardwork can be used to incorporate movement into your day. Listen to music and vacuum to the beat or rake leaves as fast as you can to get your heartrate up and your chores done.

Use Caregiving Tasks as a Workout Opportunity

Physical caregiving tasks, like lifting or assisting with mobility, can be a form of exercise if done with proper technique. Practice safe body mechanics and try to incorporate movements like lunges or squats when appropriate. Kayla Lyman, caregiver fitness expert, helps caregivers train to lift and carry loved ones without risking injury. “In her workshop, Lyman demonstrated three essential moves for caregivers: lunges, hip hinges, and squats. She explained how important it was to hone these moves in our workouts to create the muscle memory our bodies need when we lift and carry our loved ones.”

Prioritize Mind-Body Activities

Exercise doesn’t have to be intense to be beneficial. Activities like yoga, tai chi, and stretching are low-impact but excellent for reducing stress, increasing flexibility and calming the mind. These practices can also improve breathing and body awareness, which are helpful for caregivers. According to the Family Caregiver Alliance, “A recent study of Alzheimer’s caregivers by UCLA found that meditative yoga practiced regularly for eight weeks showed improvement of depressive symptoms in 65% percent of study participants.”

Find Support and Accountability

Exercising with a friend or joining a fitness group can be motivating and create a sense of community. Many caregivers find it helpful to connect with others in similar roles who understand the unique challenges of balancing self-care and caregiving. Need help finding a caregiver support group online or near you? Massachusetts offers this updated directory for family caregivers in search of support.

Ditch the Excuses: Overcoming Common Barriers to Exercise

Caregivers often face time constraints, fatigue and other obstacles that make regular exercise challenging. Here are some solutions to common issues:

• Limited Time: Opt for shorter, high-intensity workouts or break exercise into 5-10 minute intervals throughout the day.
• Physical Fatigue: Try low-impact activities like walking, swimming, or stretching that are less physically demanding but still beneficial.
• Emotional Stress: Exercise can be a valuable stress reliever. Start with gentle exercises or activities that you enjoy to make exercise feel less like a chore and more like self-care.

At Mass Care Link, we believe that caring for yourself is a vital part of providing high-quality care for others. Exercise is a powerful tool for maintaining physical strength, emotional resilience, and overall well-being, all of which are essential for caregivers. By incorporating regular movement into your routine, you’re taking an important step toward better health and a more balanced caregiving experience.

Do you care for someone at home? Mass Care Link’s resource center offers articles and tips for staying happy and healthy in this challenging role.