Easy, Everyday Strategies for Physical Fitness
New Year Resolutions for the Busy Parent-Caregiver:
Easy, Everyday Strategies for Physical Fitness
Aw, yes, the often dreaded, sometimes cringe-worthy, “I will finally get into shape this year” New Year’s Resolution.
We all know it well. We may have made that resolution for ourselves at some point throughout the years.
I have.
In fact, I make some version of that resolution every year.
My inner dialogue is constantly reviewing that long list of tasks I really need to accomplish in order to take better care of my personal health and wellbeing. It’s long and, admittedly, checking-off tasks on that list is slow work because… well, I am a caregiver.
You may be too.
And, if you are a caregiver, then you know exactly what I am talking about.
And yet, we still make those health resolutions…
AND, we absolutely SHOULD make those health resolutions. KEEP MAKING THOSE RESOLUTIONS!
Do whatever it is you need to do to take care of your own health. Being a caregiver cannot be an excuse to ignore your own health needs. (That is a personal mantra I repeat to myself every day.)
Will we get into such amazing shape this year that we decide to register for next year’s marathon circuit? Let’s be honest. The answer to that question is a solid “Probably not,” bordering on “No way! Not in a million years.”
(If you do: Seriously – I will be your biggest fan-girl! Please send pictures!)
BUT, can you incorporate a few new activities into your daily routine that promote activity, movement and personal wellbeing? Absolutely! That is an entirely achievable resolution.
Here are some ideas for the busy parent-caregiver:
1. Play Music During Household Chores: Housework is constant! As parents and caregivers, we have already integrated household chores into our daily routines. So, make the decision to maximize your time and energy by turning housework into up-beat movement. Turn up the tunes and dance your way through chores. Shake it while you wash the dishes. Salsa while folding laundry. Give your best two-step with a broom as your partner. (Try THIS playlist of “Housework Hits!”)
2. Stretch During Cartoons: A cartoon or movie break for the kids is also a slow-down opportunity for parents and caregivers. Cartoon time is a time for caregivers to. Get. Work. Done! Take advantage of those daily cartoons for a 5-minute stretch break. Take deep, slow breaths and focus on each stretch. (Try these!) The simple practice of daily stretching is fantastic for both mind and body.
3. Plan a Daily 2-Song Dance Break: Include the kids! Set a “dance party” alarm on your phone and turn the songs up when you hear the tone. Get your groove thing on and have fun. Even in short intervals, dancing offers many health benefits. It is also fun and can be re-energizing for caregivers in need of a mid-afternoon boost. Start with a dance party that lasts for two songs. Commit to a daily “dance it out” time. (Try THIS “Family Dance Party” playlist, or THIS playlist for all my fellow Millennial parents out there.)
4. Take a Brisk, 20-Minute Walk: If you have a schedule that allows for a consistent break in caregiving duties, getting into the habit of walking is a great way to improve your physical health, clear your mind and reset your energy for the day. Start slow, but commit yourself to getting outdoors every day.
5. Get Pumped with a 10-Minute Power Sesh: Find yourself a pair of light hand-weights — maybe 8 or 10 pounds — and carve out a 10-minute time in your day when you can focus on simple repetitions. (Click here for a list of easy exercises.) Maybe this is 10 minutes every day before you shower, or before you make lunch for the kids, or right after you drop them off at school… Whatever works best for your schedule, block off those 10 minutes for yourself.
Perhaps some of these ideas will resonate with you. Others may not. Maybe you have a few simple strategies of your own that have sat on your “Personal Health To-Do List” for months and months. Whatever strategies you choose — Make 2022 the year that your daily, caregiving routine also prioritizes your personal care needs.
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Whitney Stohr is a Parent to Parent Coordinator at The Arc of Snohomish County. She is passionate about advocating for medically complex children and children with disabilities and their families. She is a mom and medical caregiver herself, who is energized by working closely with other parent/family caregivers. She lives with her four-year-old son Malachi and husband Jason in Lynnwood. Connect with her on Instagram @rollin.w.spinabifida. Contact: whitney@arcsno.org.