Caregiving is a physically, mentally and emotionally demanding job. Working out can be a lifesaver for caregivers, but finding the time and space to do so may pose a challenge. We are going to provide you with some suggestions for workouts and exercise equipment that require very little of both.
Hand and foot exercises
Hand exercisers are small products that can increase flexibility and strengthen your hand, fingers, and forearm muscles. They can be bought in different sizes for the petite hand and for larger hands. A few examples of hand exercisers include adjustable hand exercisers for gripping, therapy putty, and foam grippers.
Pedal exercisers are an excellent alternative to full-size exercise bikes. They help with both lower and upper body range of motion and strengthening. Their small size, portability, and ability to be folded make space a non-issue and for the mechanically challenged, they are pre-assembled.
Hula hoop and other core exercises
Remember the hula hoop? For many of us, it was a favorite childhood pastime. Well, it is not just for kids anymore. It can provide a quick, fun, inexpensive workout that can be done indoors or outside. Hula-hooping helps burn off unwanted calories, trim belly fat, and tone the body, all using this one piece of equipment. For the best workout, health.com recommends purchasing a hoop that is made especially for adults (it is larger and heavier than the kid version). You can check out some hula hoop workout routines here. YouTube offers a variety of hula hoop routines as well.
Exercise band loops are perfect for resistance exercise routines that can be used to work out your upper, lower, or full body. They are offered in extra light, light, medium, and heavy resistance options and can be bought in a variety of colors. Resistance bands can be used to target a specific area or as a full-body workout and you can easily complete a routine in as little as 15-20 minutes. Health.com illustrates a variety of resistance band workouts.
Cardio with trampolines
Portable equipment that can be used for core and balance fitness includes back stretch benches, mini trampolines, and wobble boards. Inline back stretch benches are designed to be transported easily and can thus be used anywhere in the house; they allow you to stretch your spinal column to maintain proper alignment and are great for providing joint and back pain relief. Mini trampolines are also easy to move from room to room and are an excellent way to get your cardio in.
Many of these trampolines come equipped with handlebars for added safety. Wobble boards add an element of fun to your balance training. They can be used with one or both feet on the board and can be used for easy to difficult training routines. These boards can be used to increase range of motion, strengthen feet, ankles, and calves, or to work out your full lower body.
Physical activity
Regular, moderate-to-vigorous physical activity — even in small increments — can boost your energy level. Exercise reduces stress, helps you maintain a healthy weight, and can help you keep your blood pressure and cholesterol at healthy levels. Walking is a great way to get started, even if you only take a brisk walk around the yard.
If you’re a caregiver, one of the most important things you can do is carve out time for yourself. Try to make this a conscious effort every day. It can be as simple as spending 10 minutes taking a walk, diving into the latest bestseller, or weeding your garden. Caring for yourself is one of the most important things you can do as a caregiver. It's key to maintaining your health and well-being. When you feel better, you can take better care of your loved one. Keep these simple steps in mind to ensure you find the time and resources to take care of yourself.
Is time and/or space making exercise difficult for you? Make it a non-issue with one or more of these products.
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