Movement That Supports You

As a caregiver, taking care of your own health is important, and physical activity can help. Regular movement can boost your energy, reduce stress and support your overall well-being.

Even if you weren’t very active before becoming a caregiver, you can find simple ways to add more movement to your day. Small steps can make a difference.

Here are some tips to help you get moving:

• Start with a one-month goal. Make it easy to succeed by choosing a goal that feels manageable. For example, you might decide to walk five extra minutes twice a day, at least five days a week, for one month.
• Stretch. Stretching can help improve flexibility. Ease into each stretch and avoid bouncing. Exhale as you stretch. Inhale while holding the stretch. Close your eyes for deeper relaxation. Stop if you feel pain. Talk with a healthcare professional if you have concerns.
• Move during TV commercials. Short on time? Use commercial breaks as reminders to move. Walk in place, lift your legs or do a few simple exercises.
• Make housework part of your physical activity. Activities such as vacuuming or carrying laundry can help you stay active. Try picking up the pace, listening to music or enjoying a podcast while you work.
• Yardwork counts. Gardening, raking leaves and trimming hedges are all ways to stay active. Spending time outdoors may also help you relax.
• Track your progress. Keep a record of when you’re physically active. Seeing your progress can help you stay motivated. You can use an activity tracker, smartphone app or a fitness tracker.
• Yoga can benefit both mind and body. Yoga can improve flexibility and help you manage stress. Some people find that yoga and deep breathing help them stay calm during challenging situations.
• Lift weights. If you spend a lot of time sitting or talking on the phone, try using hand weights during part of your day. If you don’t have hand weights, household items such as canned goods can work, too.