For many family carers, their busy schedules don’t leave much time for trips to the gym. Even when time is scarce, you should try to fit in a few minutes of activity each day. When you maintain good physical health, you may be better able to provide care for your senior loved one. Here are five easy exercises you should consider.
1. Standing Crunches
Carers need to have a strong core, the muscles that surround the trunk and pelvis. The core muscle group is essential for maintaining stability and overall strength. For carers who transfer their loved ones from beds to chairs, having strong core muscles is important. There are many exercises that boost core strength, like crunches and pushups. You can also do a few reps of standing crunches. First, stand with the feet hip-width apart, then bring one knee into the stomach and bring the opposite elbow to meet it. Repeat the move on the other side.
Consider hiring a professional care worker if you need a break from your caregiving duties to exercise. North Coast respite care professionals can assist seniors with a wide array of daily tasks, offering family carers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family carers who are feeling overwhelmed.
2. Side Lunges
Strong legs are also essential for carers who perform physical tasks every day. For an exercise that works the thighs, glutes, and hips, try side lunges. Start with the feet a few inches apart and the knees slightly bent. Take a large step to either side, and bend the knee in a deep lunge. Keep the core muscles braced, and lean over the bent knee so the chest is nearly parallel with the ground, then repeat the exercise on the other side.
Arm strength also comes in handy for carers. Whether you’re transferring your loved one from the bed to the wheelchair or simply carrying groceries, powerful arm muscles make these tasks easier. When you don’t have time to lift weights, pushups are the best option. There are many varieties of pushups, from the traditional form to close-grip ones. Carers who haven’t exercised in a while can do pushups on their knees, and those who want to tone their arms and shoulders can try harder variations like jack pushups and clap pushups.
Family carers who need some time off from their caregiving duties to exercise and focus on their own health should consider professional in-home care. If you are the primary carer for a senior family member and are looking for professional senior care, North Coast Home Care Assistance should be your top choice. Our dedicated and compassionate care workers are committed to helping older adults manage their health and enjoy a higher quality of life in the golden years.
4. Jumping Rope
While strength training is important for health-conscious carers, you shouldn’t neglect cardiovascular activity. Cardio exercises burn calories and boost heart health, and jumping rope is one of the best workouts for carers with limited time. Jumping rope for 10 minutes burns nearly the same amount of calories as running an 8-minute mile.
5. Forward Bends
Building muscle mass can reduce flexibility. To keep the body flexible, try to incorporate flexibility exercises into your exercise regimen. Forward bends stretch the muscles of the back, legs, and core, and they can easily be done standing up.
Caring for a senior loved one can be challenging for families who don’t have expertise or professional training in home care, but this challenge doesn’t have to be faced alone. Family carers can turn to North Coast Home Care Assistance for the help they need. We provide high-quality live-in and respite care as well as comprehensive Alzheimer’s, dementia, stroke, and Parkinson’s care. Call us at (02) 6646 3527 to schedule a free in-home consultation.