A recent report from Carers UK found that 73% of carers said being physically active makes them feel good about themselves so as we reach the mid-point of Carers Active April Clare Billings-Deed our Project Leader for Support Programmes explains more about the importance of Movement
If you come along to any of Suffolk Family Carers Mental Health & Wellbeing Workshops, the chances are you’ll hear us talk about the evidenced-based ‘5 Ways to Wellbeing’:
Keep Learning, Connect with Others, Pay Attention to the Present, Give back, and Stay Active.
The science tells us that moving more and sitting less has enormous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. Family Carers can gain A LOT from moving your bodies!
Moving the body uses our energy to move the large muscles in our bodies – burning calories. Some activities increase your stamina while others improve your strength, flexibility, or balance. Moving your body can improve your ability to do more of the things you want to and help you do them for longer.
Regular physical activity can increase our self-esteem (especially if we use it as an opportunity to connect with others) and can reduce stress and anxiety. Exercising releases feel-good hormones called endorphins, which improve our mood and can also help us de-stress.
The NHS recommends at least 30 minutes of moderate aerobic activity (think walking or a leisurely bike ride) five days a week PLUS strength training twice a week. I don’t know about you but that sounds all a bit technical and pretty difficult to fit into a busy Family Caring role – plus it sounds a bit exclusive to the young(ish) and already fit to me!
The good news is even a short burst of 10 minutes of brisk walking increases our mental alertness, energy and positive mood. According to a 2018 study published in the Journal of Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it’s a low-impact exercise, making it accessible for all fitness levels.
I found these 10 tips for increasing movement by incorporating it into your daily routine:
- Take regular movement breaks during your day – This could be as simple as getting up to make a drink, doing some stretches (these can be done seated too) and calf raises (just lift your heels off the ground for 3 sets of 15-20 reps).
- Stand up instead of sitting whenever you can: whilst waiting for the bus/train, or in a meeting – standing or walking meetings are quite popular!
- Take a phone call standing up or gently walking.
- Set a movement alarm for every 45 minutes – it works!
- Walk or cycle to meet a friend, go to work or to the shops! Try getting off at the earlier bus stop so you can walk further to work.
- Take a brisk walk for 10 minutes outside. Being outside is also great for your mental health too!
- Take the stairs not the escalator or lift (within reason of course!)
- If you have a garden, do some sweeping, raking or weeding for 5 or 10 minutes
- Sit on a stability ball! This keeps you moving & also improves balance, muscle tone and core strength
- Drink plenty of water –great for your overall health, & also increases your need for toilet breaks! Try walking to the furthest toilet away from you!
There are lots of ways to Move More without doing formal ‘exercise’: Dancing, Gardening, Playing with children/grandchildren, dog-walking, Housework…….
Apparently even a few minutes of moving a day can start to bring the benefits we’ve talked about. We at Suffolk Family Carers would like to encourage you to find ways to add some movement to your day – and share those with us at Suffolk Family Carers – go on – Move your body and inspire others by sending us your ideas & photos of you in action!
As you’ll see from the picture my latest obsession is cold water swimming…… NB: Don’t try this on your own! And do be sure to get the OK from your medical practitioner if you have any issues before starting any new exercise.
