Staying Healthy and Active as a Caregiver

Being a caregiver can be rewarding, but it can also be demanding. Making time for yourself is an important part of caring for your loved one and protecting your own health. Even small moments, such as taking a walk, reading a book or working in your garden, can help you recharge.

Taking care of yourself can improve your physical and emotional well-being. This can help you manage the challenges of caregiving. Use these simple tips to support your health and make self-care part of your daily routine.

• Get regular physical activity. Regular physical activity, even in short sessions, can boost your energy. It can help reduce stress, support a healthy weight and keep your blood pressure and cholesterol at healthy levels. Walking is a simple way to get started, even if it’s just a brisk walk around your yard or neighborhood.
• Maintain a heart-healthy diet. A healthy eating plan can give you more energy and support your overall health. If you’re short on time, choose nutritious snacks and meals when possible.
• Get enough sleep. Aim for enough sleep to help you feel rested. If 7 to 9 hours isn’t possible right now, look for chances to rest when you can. Getting enough sleep can improve your mood, memory and ability to think clearly.
• Make time for yourself. When possible, make time for something you enjoy, such as reading, walking, crafting, cooking or listening to music. Activities that can help you relax can support your well-being.
• Keep humor in your life. Laughter can help relieve stress and brighten your day. Look for moments to laugh, whether it’s watching a funny show, sharing a joke or enjoying a lighthearted moment with your loved one.
• Get out and about. Take a break and do something you enjoy. Visit a coffee shop, attend a community or faith-based event, take a class or spend time with a friend. If your loved one needs ongoing care, ask someone you trust to help so you can take time for yourself.
• Watch out for depression. Caregiving can be stressful and emotionally demanding. If you notice signs of depression, talk to your healthcare professional. Treatment options such as counseling, talk therapy or medication may help.
• Take care of your responsibilities. When possible, continue to make space for other important parts of your life, including your finances, work and future plans. Maintaining your own goals and interests can help you stay balanced while caregiving. 
• Keep medical and dental appointments. Your health matters, too. Keep up with medical and dental care when you can. Ask for help when needed so you can go to appointments and care for yourself.
• Practice positive thinking. Take time each day to recharge. Recognize your limits and be kind to yourself. Focus on what you can do. It’s OK to ask for help when you need it.
• Manage stress in healthy ways. Think about what causes stress in your life and identify what you can and cannot control. Healthy ways to manage stress may include:
  • Physical activity
  • Reading
  • Meditation
  • Deep breathing
  • Spending time with family or friends
• Stay connected. Avoid isolation by staying in touch with family and friends, by phone or online. Make time for conversations and activities that help you stay connected to the people and interests that matter to you.