Quick and effective exercise routines for busy carers

As a carer, finding time for yourself can be challenging, but staying active is essential for your mental and physical well-being. Regular exercise helps boost energy, reduce stress, and maintain strength. Luckily, you don’t need hours at the gym -just a few minutes each day can make a big difference. Here are some quick workout ideas and resources you can easily fit into your busy schedule.

1. 10-minute bodyweight workouts

Even with limited time, a quick 10-minute bodyweight routine can help keep you active. These exercises don’t require any equipment and can be done in your living room:

• Squats - strengthen legs and core

• Push-ups - work upper body and core

• Plank - engages the core and helps with posture

• Lunges - target legs and improve balance

Perform each exercise for 30 seconds, rest for 10 seconds, and repeat the circuit 2–3 times.

2. Desk or chair workouts

When you’re short on time or need to stay close to the person you care for, chair-based exercises are perfect. You can do these while seated or standing behind a sturdy chair:

• Seated leg raises: sit tall, extend one leg and hold for a few seconds, then switch.

• Chair squats: stand up and sit down repeatedly without using your hands for support.

• Toe taps: while seated, tap your toes rapidly on the ground, keeping your legs moving.

• Seated arm circles: extend your arms and make small circles to work your shoulders.

3. Yoga or stretching

A quick stretching routine can help relieve tension from long hours of caregiving. Yoga is particularly beneficial for flexibility, stress relief, and improving posture. You can follow along with free yoga routines on YouTube, there are sessions for short 10 minute work outs. Some great channels to explore include:

• Yoga with Adriene: known for gentle, beginner-friendly classes.

• SarahBethYoga: offers quick, 10-15 minute sessions perfect for busy people.

4. Online exercise classes

With so many online resources, you can follow professional workouts from the comfort of your home. Look for short classes that range from 10 to 30 minutes. Some popular options are:

• Peloton App: even without the bike, they offer guided strength, cardio, and yoga classes that you can filter by time and intensity.

• Fitness Blender: a free platform offering a range of workout types, including quick, no-equipment options.

• HASfit: this free YouTube channel offers quick, no-equipment workouts that you can do in small spaces.

5. Walking or stepping

When you only have a few minutes, stepping in place or taking a brisk walk around the house or garden can do wonders for your health. Walking helps improve cardiovascular health and provides a mental break from your day. If you care for someone with limited mobility, encourage them to join you for short walks (even inside) for a shared activity.

6. High-Intensity Interval Training (HIIT)

HIIT workouts are a fantastic option if you want maximum impact in minimal time. You alternate between short bursts of intense activity and rest, which boosts your metabolism and builds endurance. There are lots of options on YouTube or you can create your simple HIIT routine to include:

• Jumping Jacks: 30 seconds

• High Knees: 30 seconds

• Squat Jumps: 30 seconds

• Rest: 30 seconds

Repeat for 3-5 rounds for a quick, high-energy workout.

7. Apps for quick workouts

If you prefer guided routines, there are several apps designed for quick exercises:

• 7 Minute Workout: offers short, intense routines.

• Nike Training Club: includes a wide variety of free workouts you can filter by time.

Fitting in exercise as a busy carer can be tough, but even short bursts of movement can improve your overall health. Prioritise your well-being by incorporating small workouts into your day, whether it’s stretching in the morning or squeezing in a quick routine between caregiving duties. Remember that taking care of yourself is just as important as caring for others.