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Exercise

Look after your health with regular exercise

Being a carer can be physically and mentally tiring, so taking good care of yourself is hugely important. As the saying goes, ‘You can’t pour from an empty cup’. If you don’t look after yourself, you won’t be able to provide the best possible care for those who need it.

While your schedule may be hectic and your hours irregular, it’s important to find time to do things you enjoy. This will allow you to recharge your batteries and feel better placed to cope with the challenges of being a carer.

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Exercise is a great way to improve not just your physical wellbeing but also your mental health. The charity, Mind, says that regular cardiovascular exercise, like walking, cycling or running, can be more effective than antidepressants for mild to moderate depression. Exercise releases endorphins – “feelgood” chemical hormones located in the brain that improve mood and reduce stress. They are released when we experience pain to help us cope, or during pleasurable activities like exercise.

Endorphins are known to ease symptoms of depression, help with stress and anxiety and even help with weight loss by regulating your appetite. You don’t have to do it in large chunks of time – two 15-minute exercise sessions per day can be just as effective as one block of 30 minutes.

Exercise reduces dementia risk

Cardiovascular exercise may also help to reduce your risk of developing dementia. According to Alzheimer’s Society, the combined results of 58 studies showed that regular exercise can reduce the risk of dementia by up to 20 per cent.

Alzheimer’s Society also reports that a lack of physical exercise increases a person’s risk of developing dementia.

Exercise clearly offers great health benefits, so it’s worth taking some time to be active.

Choose the right activity for you

Find an activity you enjoy that works for you, which means you’re more likely to stick with it. The most beneficial form of exercise for you will be one you enjoy or at least don’t mind doing.

Walking and running can be good choices; you don’t need much equipment to get started and can do them anywhere. If you start running, you only need a good pair of trainers and, if you’re a female, a high-impact supportive sports bra.

It’s worth going to a specialist running store to find the right running shoes for you. The shop assistant will usually analyse your gait (how you move) by getting you to jog on a treadmill for a minute or two. They will then recommend several pairs of trainers to try on that will offer the support you need. Runners Need or Up & Running are specialist running stores located nationwide. Investing in the right footwear for your running style could help to prevent injuries.

The benefits of running

  • Improved heart health

  • It will strengthen bones, joints and muscles and reduce your risk of osteoporosis

  • It will burn calories – it can burn around ten or more calories per minute depending on your speed and fitness level

  • It will help you lose weight or maintain a healthy weight

  • You don’t have to do a vast amount to benefit. Three short runs per week will improve your overall health and wellbeing

The benefits of swimming

Swimming is another great choice. It’s a low-impact form of exercise and offers similar benefits to running.

  • Your heart health will improve

  • Improved muscle strength

  • Improved bone density, which will reduce your risk of osteoporosis

Both activities can be sociable if you want them to be – there are many running clubs around the UK and swimming groups too. On the other hand, if you prefer to do them quietly, on your own, you don’t have to mix with others.

The benefits of cycling

Cycling is a low-impact activity that you can do without spending money on petrol or train or bus fare. You may want to invest in a helmet for safety and some suitable clothing that keeps you warm and comfortable. The benefits include:

  • Increased heart health

  • Improved muscle strength and flexibility

  • It will strengthen bones

  • It can help you avoid pollution –researchers at Imperial College in London found that bus, taxi and car passengers inhaled more pollution than cyclists and pedestrians. It’s thought cyclists breathe in fewer fumes than drivers because they usually ride at the edge of the road and aren’t directly in the line of exhaust smoke.

Finally, don’t underestimate the benefits of a brisk walk. You can do it anywhere, and it will burn calories and get your heart and lungs pumping. Make sure you have comfortable and supportive footwear, and enjoy the fresh air and release of endorphins.

Sources:

https://my.clevelandclinic.org/health/body/23040-endorphins

https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity

https://dementiahelpuk.com/the-benefits-of-exercise/

https://www.bikeradar.com/advice/fitness-and-training/30-great-benefits-of-cycling