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Exercise

How exercise can help your wellbeing when you’re a carer

Looking after someone with dementia is demanding. But being physically active is a great way to help yourself.

When you’re caring for someone with dementia it can be hard to find the time, energy or motivation to look after yourself, too. But being a carer is both physically and mentally difficult so it’s important you prioritise your own health and wellbeing so that you’re strong and well enough to look after someone with dementia. And that’s where exercise comes in.

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Why exercise?

From bending down to put socks on, to getting someone on and off the loo or in and out of the shower, being a carer can be strenuous. Add in interrupted sleep, last-minute dashes to help and rushed meals and you’re asking a lot of your body.

Exercise has been shown to not only be great for physical health – guarding against ill health and disease – but also mental health. There’s a connection between physical health and mental wellbeing and regular exercise can help with:

·   Managing stress and improving mood

·   Improving sleep

·   Boosting confidence

·   Socialising and meeting new people

·   Managing symptoms of depression and anxiety

·   Improving memory

·   Reducing the risk of health conditions, i.e. high blood pressure, heart disease etc

While you might feel that you have no time to exercise or that you’re too tired, it’s important that you carve out a bit of space in your life to take care of yourself so that you’re better able to look after others.

Starting to exercise

Before you begin to exercise, check with your doctor that it’s safe for you to do so. Here are some other safety tips:

  • Find something you enjoy – and having someone to exercise with helps, too.

  • Start slowly. Don’t attempt to run a 10k if you haven’t run since school. Build up your fitness gradually to avoid injury.

  • Avoid going too hard and over exercising.

  • Be mindful of how you feel when exercising i.e. be aware of dizziness, chest pain, change in vision, irregular heartbeat, trouble breathing – and seek medical advice if you experience any of these.

Exercise ideas to try

Any kind of physical movement counts, but activities that involve being sociable or being in nature are especially beneficial to wellbeing. Exercise that includes bending, squatting, climbing, walking and pushing are too.

Why not try:

  • Going for regular walks and hikes

  • Exercising at home i.e. skipping, squatting, push-ups, planks

  • Improving your balance and core strength with Pilates, yoga or tai chi

  • Swimming

  • Dancing

  • Martial arts

Finding time to exercise

Here are some ideas for you to explore that will help you to look after yourself:

  • Ask a trusted friend or family member to come and sit with the person you’re caring for while you exercise.

  • Look at activities that benefit both you and the person you’re caring for that you can enjoy together – click here for ideas <Link to Activities>.

  • Explore what help and support might be available locally. Some local authorities or local carers’ networks provide respite opportunities.

  • Ask for a carer’s assessment if you need time to exercise and look after your own needs.

 

Find ways to improve your wellbeing here <Link to John Wellbeing>

Discover how to help your mental health <Link to John Mental Health>

Find activities in your area <Link to What’s on>

 

Sources:

https://www.carersuk.org/help-and-advice/your-health-and-wellbeing/carers-active-hub/physical-activity-and-wellbeing-videos/ 

https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-exercise-and-mental-health/how-are-physical-activity-and-mental-health-connected/

https://www.carersuk.org/help-and-advice/your-health-and-wellbeing/keeping-active-and-well/