Quick and easy exercise tips for carers

Being a carer is a demanding role that often leaves little time or energy for self-care, especially exercise. However, staying active is crucial for maintaining your physical and mental well-being. Here are some simple and effective ways to incorporate exercise into your busy schedule:

Mini workouts

Short bursts of exercise can be just as effective as longer sessions:

• 10-minute walks: take a brisk 10-minute walk around the block. 

• Home workouts: use online videos or apps that offer 10-15 minute workouts. Focus on bodyweight exercises like squats, lunges, and push-ups.

• Get up and dance: play your favourite song and dance around the room. 

Combine activities

Maximise your time by combining exercise with daily tasks:

• Stretch while waiting: use waiting time, like when waiting for the kettle to boil, to do simple stretches or calf raises.

• Take phone calls standing or walking: walk around the house while on the phone to increase your step count. 

• Active housework: put on a podcast or your favourite playlist and turn household chores into a workout by adding extra movement. 

Use short exercise breaks

Incorporate short exercise breaks throughout your day:

• Desk exercises: if you’re spending time at a desk or table, do seated exercises like leg lifts or seated marches.

• Standing exercises: while watching TV or cooking, do standing exercises such as side leg raises or heel lifts.

• Balance exercises: do a few stretches or balance exercises while waiting for something in the microwave. 

Family involvement

Include the person you care for in your exercise routine:

• Walk together: if possible, take your loved one for a walk. It's a gentle exercise for both of you and provides quality time together.

• Chair exercises: engage in simple chair exercises that you can both do. This helps you stay active and encourages their mobility. There are lots of options on YouTube.

• Exercise classes: look out for dementia friendly exercise classes, in your area, that you can attend together. 

Use equipment at home

Simple equipment can make a big difference:

• Resistance bands: these are affordable and versatile, allowing you to do strength training exercises anywhere.

• Light weights: use small dumbbells or even household items like water bottles for quick strength exercises.

• Sofa sits: sit on the edge of the sofa, with your feet flat on the floor, shoulder-width apart. Stand up straight then slowly return to a seated position, repeat.