I’m 70 and my husband’s carer. I find it impossible to walk more than 5,000 steps, and that’s only twice a week. I need to keep as fit as possible; do you have any advice?
As your husband’s carer, you are in a potentially challenging situation and one with which I am familiar, as my mother was a full-time carer for my father for four years and I provided respite cover for her once a month.
Your personal health is important, but I anticipate the nature of your relationship may mean you put your husband’s health needs first. Taking time out for yourself can feel selfish but, in fact, it is essential self-care.
As a carer, you need fitness for your body and your soul. If you have help from social services, then perhaps there is a daily pocket of time when you can do a group exercise activity or go out and get some fresh air.
Seek out walking routes from your front door that take eight to 20 minutes. Each day, select your route to suit your available time. Complement walking with back mobility and chest-opening exercises to help correct the constant reaching forward required when caring for a patient.
Here is the simple and easy plan I wrote for my mum that may be of help to you. When walking, start with five deep breaths, lifting your arms above your head. Next do five big shoulder shrugs, drawing the shoulders high up to the ears and relaxing down. Standing still, perform four to eight side-bends gently on each side, and lift your knees alternatively into your chest, touching opposite hand to knee to aid your coordination. Commence walking again at a brisker pace and open and close your arms at chest height, feeling the chest open as your stretch back with your hands.
I hope this helps and remember that, for your husband to feel good, you need to feel good about you.
· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).
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