GON Reader
Question
How Can I Exercise When I Have No Extra Time?
Hi Maria,
I love your newsletter and all of your website articles. Thank you for all of your
advice.
My question is regarding "time." Something I have very little of. I am the primary caregiver for my mother. She can't get around on her own; she can't cook on her own. So, I'm it.
We cannot afford a home health care service. My brother and his wife help when they can, but they work. I'm retired so the responsibility has fallen on me.
Yesterday, I went to the doctor
and was instructed that if I didn't commit to exercise on a regular basis, that I may not be around to care for my mother. I've known for a long time that I should "move more," but this was a wake up call.
But I have no time to go to the gym. Heck, I don't even have the time or liberty to go for a walk. Do you have any suggestions regarding how I can exercise when I'm always doing something for my mother?
I'm not complaining. I love her. But I'm definitely at a loss as to how I can take care of myself at the moment.
-- Jean B from Richmond, VA
Maria's Response
Hi Jean,
Thank you so much for your kind words about the newsletter and articles. I'm glad to hear that you find them helpful!
First of all, let me say that you are doing an amazing job as the primary caregiver for your mother. Taking care of a loved one is a beautiful and
selfless act, and your dedication is truly commendable.
I completely understand that finding time for yourself, especially to exercise, can be incredibly challenging when you have so many responsibilities as a caregiver. But it's essential to take care of yourself too, so you can continue to be
there for your mother in the best possible way.
While it may seem tough to fit in traditional exercise like going to the gym or taking long walks, there are still some creative ways you can incorporate physical activity into your daily routine:
1. Short, frequent bursts of activity: Look for small pockets of time during the day where you can do quick exercises, even if it's just for a few minutes. For example, you can do some gentle stretches while sitting with your mother or do calf raises while you're standing.
2. Involve your mother: If possible, try to involve your mother in some light exercises. You can do seated exercises together or engage in gentle activities like hand squeezes or arm circles. Not only will this benefit you, but it can also be a nice bonding experience.
3. Use household chores as exercise: Many household tasks can double as exercise. For instance, sweeping, mopping, or gardening can be physically beneficial. While you go about your caregiving duties, see if there are ways to make these activities a bit more active.
4. Break it down: Instead of trying to find one long block of time for exercise, break it down into smaller increments throughout the day. Even three or four 10-minute sessions of activity can add up and be beneficial.
5. Find support: Talk to your brother and his wife about creating a schedule that allows you some dedicated time for yourself. They may be able to step in and help during certain times, even if it's just for a short while one or two days a week.
6. Consider online workouts: There are plenty of online exercise videos and routines that you can follow from the comfort of your home. This way, you won't have to leave your mother alone, and you can still get some physical activity in. 7. Buy exercise equipment for mom's house: Another option to explore is purchasing some exercise
equipment that you can use at your mother's home. This could be a small treadmill, stationary bike, or resistance bands. Having this
equipment readily available would provide you with more opportunities to fit in exercise without leaving your mother's side. Remember, the goal here is not to add more stress to your life but to find manageable ways to prioritize your health. Caring for yourself will ultimately make you a better
caregiver for your mother.
I hope these suggestions help you find a way to incorporate exercise into your daily routine. You're doing an incredible job, and your dedication to your mother is truly inspiring.
