Staying Active as a Working Carer: 7 Quick Ideas for Physical Activity

Incorporating more movement into your daily routine can offer numerous benefits for both physical and mental wellbeing. However, finding the time to exercise can be challenging, especially for those like you who are juggling the responsibilities of being a working carer. Your days are often filled with looking after others and fulfilling work commitments, leaving little time to focus on your own needs. It can feel like you're constantly pouring into others' cups without refilling your own.

Yet, the advantages of regular physical activity are undeniable. It may even enhance your overall wellbeing and, in turn, improve your effectiveness in both your caregiving role and your career. So, how can you stay active despite the demands of being a working carer?

1. Consider a ‘walk to work’ day

On your next commute, whether heading to work or to care for someone, try incorporating walking into your journey. Depending on your route, this might mean getting off the train or bus a stop earlier and walking the rest of the way. Alternatively, you could arrange to be dropped off a short distance from your destination, giving you the chance to enjoy a ten-minute walk.

While it doesn’t have to become a daily habit, even integrating this once a week can offer benefits such as improved cardiovascular health, enhanced mood, and increased mental clarity. Plus, walking as part of your commute helps you get some steps in and provides a refreshing start to your day.

2. Attend virtual classes

A sense of community can be a powerful motivator to get active. But with a busy lifestyle, attending in-person sessions isn’t always feasible. Fortunately, virtual fitness classes provide a convenient alternative, allowing you to enjoy the benefits of group exercise from the comfort of your home.

Organisations like Carers First provide a variety of online sessions, including yoga and Pilates, suitable for all ages and abilities. Additionally, Carers UK offers an extensive archive of recorded exercise sessions. These virtual options require no special equipment - just a safe space where you can move freely.

3. Try micro workouts

If structured exercise sessions don't fit into your schedule, don’t worry. There are plenty of quick, accessible workout videos on YouTube and other platforms that cater to different needs and preferences. These micro workouts are short yet effective, making it easier to stay active even on the busiest days.

Whether you have just five minutes or a bit more time, you’ll find routines that target various muscle groups and fitness goals.

4. Use what you have at home

Can’t make it to the gym for weightlifting? No problem. You can create a home workout routine using everyday household items. Tins, water bottles, or even milk cartons filled with sand or water can serve as excellent substitutes for traditional weights.

This approach makes exercise more accessible and saves you time and money by cutting out the need for gym visits. With a bit of creativity, you can design routines that target different muscle groups, offering a full-body workout from the comfort of your home.

5. Integrate movement into daily tasks

Staying active doesn’t always require carving out extra time for a workout. Instead, try adjusting your existing routine to include more movement. For example, at work, consider using a standing desk occasionally, walking to a colleague’s desk instead of sending a message, or using the stairs instead of the lift. Here are some more suggestions for how to stay active in a sedentary role.

These small changes might seem minor, but they can make a significant impact over time. By weaving movement into your daily tasks, you can boost your activity levels and overall health without needing a full workout session.

6. Fitness should be fun!

Physical activity should be something you enjoy! After a long day of work and caregiving, the last thing you want is to dread an hour on the treadmill. While not every moment of exercise will feel fun, overall, it should be a positive experience.

It may take time to discover what works for you, whether that’s team sports, dancing, or a specific YouTube routine, but once you find something you love, staying active will feel far less like a chore.

7. Stay flexible and stop comparison

Being active looks different for everyone. It's important not to be too hard on yourself or compare your progress to others, especially to curated social media posts that may not reflect reality. Their lifestyle and circumstances are likely different from yours.

Focus on your own journey and celebrate your achievements, no matter how small they may seem. If you need to skip a workout for a week or two due to changing responsibilities, that’s perfectly okay. Adaptability is key. Find ways to move that work for your schedule and energy levels.

By staying flexible and prioritising your wellbeing, you’ll be able to maintain a sustainable and balanced approach to fitness.