Most caregivers are concerned enough about the health and well-being of their loved ones that the last person on their “to do” list is themselves. The long-term stress caused by caregiving can lead to poor physical health and even depression. Finding time for exercise to reduce stress and your risk for chronic disease is essential for remaining healthy for you and for those who depend on you for care. Walking is one of the most effective and easiest ways to get some physical activity. It’s convenient, costs only as much as a good pair of shoes, and can be done almost anywhere, including your home.
In 2008, the U.S. Department of Health and Human Services published the Physical Activity Guidelines for Americans recommending that to reduce the risk for chronic disease and gain substantial health benefits, adults (aged 18-64), should participate in 2 hours and 30 minutes a week of moderate intensity aerobic physical activity, such as brisk walking.
If you are a caregiver and having a difficult time beginning an exercise program, here are some ideas to get you moving and keep you safe and healthy while doing what’s good for you and those you love:
- Start a walking club with friends or family. Walking in groups of twos or threes is much safer than on your own. A support system can serve the dual purpose of helping to motivate you on those days when your will power is failing.
- Rent a walking or exercise tape from the public library or from your local video store on the days your caregiving responsibilities don’t allow you to get away. Frequently you can find used video or DVD exercise tapes for sale at reduced prices at the video store or neighborhood garage sales.
- Power walk through your house and up and down the stairs on those days you only have 10 minutes. Anything is better than nothing and it’s amazing the difference even 10-15 minutes of exercise can make.
- Drive to the nearest mall and walk there. Many malls have early morning hours for walking programs where you can sign in and log your miles. This is a great way to meet other walkers interested in finding walking partners.
- Find a school with an outside track. Many schools open up their track facilities for public use. These tracks are generally lighted and populated by athletic teams or other neighborhood walkers. If your local school track is not open to the public, contact public officials and encourage them to open up these facilities to encourage building healthy habits. Suggest starting a neighborhood walking club at the local school track.
- If you take your children to a sports or extracurricular school activity, instead of sitting and waiting, use this time to walk around the building or sports facility.
- Wear reflective clothing if walking after dusk.
- Wear the proper walking shoes and socks.
- Dress appropriately for the weather.
- Stay well hydrated while walking when the weather is hot.
For more information, visit these learning lessons:
- Stepping Out-Be Healthy and Walk Safely
- Take 10 - A Caregiver Exercise Program
- Recognizing Depression in an Older Adult
References :
- US Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans.
- National Family Caregivers Association. (2009). The Best Present You Can Give Your Loved One: Your Own Good Health. http://www.thefamilycaregiver.org. Retrieved July 13, 2009.
