Our bodies change as we age. Our joints stiffen, we lose bone density and flexibility, and even our vocal cords tend to thin out, stiffen and shrink, resulting in a breathier, quieter voice. 

While it might be tempting to stay inside watching your favorite TV show, especially during the colder months, it’s crucial for everyone to maintain their mobility and flexibility, especially as they age. When you were 18 you might have been able to lounge around for a week and then jump out of bed to run 5 miles without breaking a sweat, but those days are long gone. This doesn’t mean that you aren’t able to have a vibrant, active life (or run 5 miles – although you might sweat a bit more at this point in your life), it just means that you need to put more effort into consistency, as it’s easy to loss muscle mass and flexibility as you age, and takes a lot longer to build up strength or recover from an injury when you are more advanced in years. Of course, in an ideal world everyone would stretch and exercise every day, but when you’re younger you don’t really notice negative impacts from not doing so…that’s not the case when you’re older. 

Thankfully, regular exercise and stretching can make a major difference for older adults. Many people who remain active are still able to do challenging movements, run errands, pick up their grandkids, garden, have enjoyable sex and live independent lives. All of which are pretty good reasons to want to establish a healthy stretching and exercise routine. 

And, in addition to all the great benefits that staying active can bring you, it’s also very important in terms of helping you to minimize the risk of developing type 2 diabetes, stroke, heart conditions, obesity and a variety of other health conditions, as outlined on Medline Plus. Of course, it’s worth pointing out that even if you exercise every day, sleep well and eat a healthy diet, you could still end up with a number of health conditions. However, maintaining healthy habits can significantly reduce your risk, and can also give you a better chance of handling your health conditions should you develop them. 

Before we get into specific mobility and flexibility exercises that you should do, let’s talk a little bit about how much exercise you should get, and a few ideas for what kind of activities you might want to get involved in. 

Mayo Clinic tells us that we should aim to get a minimum of 150 minutes of moderate activity a week, 75 minutes of vigorous activity or a mix of both. And that recommendation is a minimum. Unless you’re pushing yourself towards dangerous levels of exertion, there’s usually not a strict upper limit on how much activity you should get. 

You should aim to spread out your physical activity throughout the week, and mix up the kind of exercise you do. Aerobic exercise helps to improve your cardiovascular health, improving your circulation and lowering blood pressure and cholesterol levels. Resistance training is important for building muscle and bone density, improving balance and increasing your metabolism. All forms of exercise can help boost immune health as well as your mental health. 

In terms of what constitutes moderate versus vigorous activity? First of all, let’s get into what differences you will experience between them.

With moderate activity you can expect that your heart rate will rise and you may break a sweat, but you should still be able to hold a conversation without much effort. 

Vigorous activity will probably push your heart rate even higher, you’ll be breathing hard, and you’ll probably find it hard to say more than a word or two without stopping to catch your breath. 

As for what kind of activity you should do? Well, that really depends on…you. Everybody has a different fitness background and what might be easy for you might be hard for another person. For example, walking might be considered a moderate activity to some, but to others, who spend a lot of time at home and are not often active, it might be much more difficult and be labeled a vigorous activity. And if you regularly work out then your fitness will improve, so if walking was initially difficult, it may now feel moderate to you. 

So, with that in mind, let’s look at some forms of exercise that are often considered moderate, of course any of them could be vigorous depending on the person or the situation (a spin class is almost certainly vigorous, while a relaxing cycle through town probably isn’t):

• Walking
• Cycling
• Water aerobics
• Pickleball
• Gardening
• Yoga

And in terms of vigorous activity you might be looking at:

• Swimming
• Jogging
• Dance

When thinking about what kind of exercise to incorporate into your lifestyle one of the most important things to consider is whether or not you enjoy that activity. Enjoyment makes it more likely that you will want to continue doing that activity, so experiment until you find something that you love. Socialization can also be a good motivator, so invite friends and family to join you for a walk or to go to a Zumba class. 

Now that we’ve talked about the importance of exercise, let’s focus in on what mobility and flexibility means, and the exercises you can incorporate into your daily routine to keep your body healthy. 

Royal City Physio goes into detail with both definitions, but we’ll offer up a shortened version. 

Flexibility is the ability of a muscle to stretch and lengthen. Think of an elastic band, when it’s new it’s soft and flexible, but over time, if left unattended to, it can grow stiff and snap if stretched. Humans aren’t elastic bands, but if we don’t stretch our muscles they can become stiff and immobile.

Mobility is when a joint is able to go through its entire range of motion. Think of bending your arm or spinning it in circles. Although mobility requires healthy joints, flexibility also plays a key part as well, so you can’t really have one without the other. 

Many forms of activity can support flexibility and mobility, such as yoga or pilates. But, if you live a sedentary lifestyle, or are doing a lot of vigorous activity without proper rest and stretching, then you might limit the ability of your muscles and joints to relax and operate to their fullest extent. This can cause problems such as pain or difficulty doing simple tasks like getting up and down from a seated position or bending over to pick something up. So, let’s look at some exercises you can build into your routine to increase your flexibility and mobility. You might do some of these exercises before and after a workout, or put aside some time during the day, perhaps with some meditation and journaling, to give yourself some well deserved “me time.” Let’s start with flexibility exercises. 

When stretching only hold the pose to the point where you feel a slight pull in the targeted area. Hold each stretch for around 30 seconds, and don’t continue if you feel pain. There are generally always alternative stretches you can do. If you are constantly feeling pain then you should visit your doctor or a physiotherapist. 

Hip Flexor and Thigh 

This stretch targets your hip flexor, which is where your leg meets your torso, as well as your thigh – the upper part of your leg. 

• Stand close to a wall or a sturdy object like a table you can use for support if needed. 
• Try to stand straight.
• Lift the heel of your right foot and continue lifting as though trying to touch your own bum. 
• Grab that foot with your right hand and hold.
• Once you’ve held the stretch for 30 seconds, switch to the other side.

Calf Stretch

The calf is the area in the back of your lower leg. It can often feel tight from exercise or simply being on your feet a lot. There are a few different ways to perform a calf stretch. Try them out to see what works best for you. 

Version 1:

• Stand close to a wall and place both hands against it as though trying to push through it.
• Gently bend your right knee while moving your left leg straight out behind you. 
• You should feel the stretch in your left leg. You can adjust the stretch with how far you are from the wall, how bent your right leg is, or how far back you place your left leg. 
• Switch positions to stretch your other leg. 

Version 1:

• Stand close to a wall, touching it for support if needed.
• Place the toes of your right leg against the wall, while keeping your heel on the ground. Your foot will create an angle with the wall. You can adjust how much of a stretch you get with the angle. 
• Complete on the other side. 

You can also purchase calf stretchers which are slanted devices that you stand on. Although it’s always a good idea to consult a medical professional before investing in anything to make sure it’s the right choice for you.

Shoulder Stretch

• Hold out your right arm straight in front of you, then cross it against your chest. 
• Bend your left arm and cradle your right arm into the crease of your elbow. 
• Use your left arm to gently pull your right arm closer to your chest. 
• Complete on the other side. 

There are many other stretches for areas such as the hamstrings. Mayo Clinic offers some great advice. Of course you should always stretch out any areas that feel stiff, but it’s good to stretch every area of your body, regardless of whether you feel you need to or not. Think of it as taking your body through a regular maintenance check like you would your car. Everything might be in good working order, but it’s important to check through the mechanics and change the oil to make sure it stays that way. 

Now, let’s move on to some mobility exercises. 

Shoulder Circles

This might seem fairly self explanatory, but let’s go through it just in case. 

• Gently raise your shoulders as though shrugging, let them drop to the back, move them to the front and then back up again – you’ve just done a circle. 
• Go in one direction for 30 seconds and then reverse direction.

Arm Circles

• This is the same sort of idea as the shoulder circles but this time you hold your arms straight out to the side, as though making a giant T with your body. 
• From there start tracing small circles in the air with your hands, allowing your arms to follow that movement. 
• Once 30 seconds have passed you can switch direction.
• This one can be tough so be sure to take a break if you need to during this or any other exercise.

Leg Lifts

• Sit in a comfortable seat position with a straight back. Your feet should comfortably fit flat on the ground. 
• Lift your right foot off the ground until your right leg is straight out in front of you. Don’t worry if your leg can’t completely straighten or get too high. Only straighten or lift to a place that’s manageable for you.
• Hold in the left position for around 5 seconds, or less if that feels too long. Repeat on the other side. You should complete the exercise around 6 times on each side. 

Ankle Rolls

This exercise is similar to the shoulder or arm circles, except you’ll be moving your ankle in circles for this exercise. You can do this by:

• From a seated position in a chair, lift one foot slightly off the ground and gently roll in circles, pausing for support if needed. Be sure to switch directions.
• Switch to the other foot.

Or, if lifting the foot off the ground isn’t accessible for you, you can:

• Lie down on a yoga mat and place a rolled blanket or towel just above your ankles. You can also lie on a bed with your feet hanging off the end. 
• From there you should be able to comfortably move your ankles in circles from a lying down position. 

For more flexibility and mobility exercises check out this post by Health Central. 

One final note is to remember to never push through an exercise that feels painful. Pain is our body’s way of telling us that something is wrong and we should stop. An exercise might feel challenging and you might feel tender, but if something is painful you should switch to a different exercise and bring up the issue to your doctor or physiotherapist at your next appointment so they can diagnose the issue and give you an alternative exercise to do. Movement is important, but if you’re pushing through pain then there’s a good chance you will injure yourself, which will make it much more difficult, if not impossible to keep up with your exercise, flexibility and mobility goals. 

Stay safe, have fun, and here’s to feeling healthy and amazing!

As the weather warms, spring brings a sense of rebirth and rejuvenation—both for the Earth, and for the many creatures living on it. From the animals emerging from hibernation to the flowers and trees putting out fresh growth, it’s a truly beautiful season!

For many, this season can also help to bring back some of the energy that may have been dampened by the winter months. With the sun coming out earlier in the morning, it’s likely much easier to get up and out of bed each day, and because of this, the rest of the day might just feel a little bit brighter, too. This is part of what makes spring such a transformative season—it gives you that extra little push to change. The trick is to know where to channel this newfound energy, in order to create sustainable and lasting positive change in your life. Whether that means picking up a new hobby or cleaning out some clutter, there are endless ways to put that “spring” back in your step. 

The Secret to Making Lasting Habits

But what exactly makes a positive change sustainable? How can you design a habit to make it stick? To answer this, we can take a look at the science behind habit formation.

Perhaps unsurprisingly, the first step in making lasting change is to keep your expectations realistic. While many goals can seem doable when your motivation is high, it’s the realistic, small goals that you’ll keep up with in your everyday life. Alongside keeping things small, it’s important to be specific about your goals; in the world of habit-building, the more specific, the better. According to a guide published by the University of Utah, one way to do this is by using SMART goals. The acronym “SMART” stands for specific, measurable, attainable, relevant, and time-bound, and is a framework for you to build your habits around. As mentioned in the guide, you can start turning goals from simple to SMART by asking yourself a series of questions—such as “how can I track my progress in this goal?” and “what capabilities and resources might I need to get before I can succeed in this goal?”—in order to hone in on the best path forward.

While SMART goals work for a variety of purposes, there are also some tips specific to habit building. One such tip is to habit stack; in other words, to add a new hobby onto an existing one. In an article by the British Journal of General Practice, the authors noted that lasting habits tended to have associated contextual triggers. One example that they gave was the action of putting on your seatbelt. In that case, the contextual cue (or trigger) is the act of getting into your car. After you’ve gotten into your car and put on your seatbelt straight away enough times, it becomes second nature—it becomes a habit. The same thinking can be applied to habits that you’re trying to build. By joining a new habit with an old one—for example, flossing your teeth after brushing them—you’ll have the context cue already established, and won’t be starting from scratch. 

1. Exercise 

First on our list of potential healthy habits is exercise. Getting consistent exercise is fantastic for people of all ages, but is particularly important as an older adult. With age comes an increased risk of health issues, injury, and mobility issues, making it crucial to stay in good physical health. Luckily, as per the CDC, exercise can have many positive effects on your body; from reducing the risks of heart attacks, strokes, and diabetes, to lowering blood pressure and improving sleep quality, there are plenty of rewards to be reaped. In addition, exercise can also help to improve your mental health. In one NCBI review, researchers concluded that physical activity “holds the promise of better mental health outcomes for older adults,” and is a relatively safe, inexpensive, and accessible activity with many associated benefits. Therefore, getting in the habit of exercising each day is a great way to kickstart your health this year.

How you do this will vary based on your mobility level and lifestyle. Are you an active person? Do you have any health issues that prevent you from doing certain exercises? These kinds of questions are important to consider when trying to establish a habit of exercise. For example, as someone with a high degree of mobility, you might try joining a dance class, taking a pilates lesson, or joining a local gym. On the other hand, if you struggle with chronic pain, or simply want to start out slow, you might choose to simply take a walk each morning, or do a bit of light stretching each night before bed. As always, your goal with habit building is to find something sustainable and enjoyable for you.

2. Build a Healthy Diet

Another excellent habit to get into is eating a healthy, well balanced diet. This is a bit trickier to navigate than simply picking up a new hobby, as you need to make small, intentional changes over time. Doing a complete overhaul of your diet isn’t sustainable or realistic—before too long, you’ll usually find yourself slipping back into your old ways of eating, which can then cause you to feel guilty and ashamed. So, instead of doing a complete 180 and changing all of your eating habits, start by identifying a few small, key areas that you can improve upon.

If you struggle to eat enough fruits and vegetables, try getting into the habit of eating some with at least one of your meals each day. This might look like an apple or orange with breakfast, some peas or broccoli on the side for lunch, or mixing some extra vegetables into a stew or soup for dinner. Incorporate them in as many ways as you can! Meal prepping, such as making a bulk batch of your favourite salad to store in the fridge, can make healthy snacking easier as well.

For those looking to up their protein intake instead—as protein is one of the most important nutrients for older adults—you can do a similar thing but with varied protein sources. If you’ve grown bored of eating chicken, pork, or beef, you can try to get in the habit of incorporating an alternative protein source into one meal a week. Things like beans, tofu, and fish are all great options if you’re looking for an extra protein boost.

3. Try Gardening

What better way to start eating healthier than by growing your own fruits and veggies? If a healthier diet is a goal for you, you may be surprised by how much having a garden can help. With a good harvest season, you’ll find your pantry practically overflowing with fresh produce, all from your backyard. Having this constant stream of fresh food coming into your kitchen will naturally increase their presence in your diet. And, if you have extras, you’ll be able to share this joy with friends, family, and neighbours by gifting some of your harvest to them.

Gardening has many other benefits too! For example, the simple movements that come with tending to your garden—such as raking, lifting pots, and transplanting delicate seedlings—provide an opportunity to exercise not just your large muscles, but also the small muscles used in fine motor control. As these motor skills naturally degrade with age, it’s important to find hobbies and habits that help to maintain them.

To get in the habit of gardening, you might start out with a small planter box by a kitchen windowsill to grow some common herbs, like parsley, chives, and thyme. From there, you can transition to growing larger plants like cherry tomatoes, peppers, and salad greens, which can all be planted in pots if you’re tight on space. With a little bit of time, luck, and effort, you’ll have a flourishing pantry right in your backyard!

4. Learn New Things

When was the last time you sat down and decided to learn something out of your comfort zone? If your answer is something along the lines of “it’s been a while…” then you’re not alone! A common misconception is that older adults “can’t learn new skills” but this is wholly untrue; in fact, learning new things is one of the best things you can do in your golden years. 

In 2023, researchers at Scientific American performed an experiment to see whether the cognitive decline seen in older adults could be prevented or improved by learning new things. They created a structured program which mimicked a college student’s schedule, with three weekly classes of 2 hours each. They found that their participants, who ranged from ages 58 to 86, saw marked improvements in their memory and attention scores. After 3 months, their scores rivaled those of people 30 years younger—after a year of learning, their scores were similar to those of people 50 years younger! The article’s conclusion was that, while further research is required, these results show promising signs that cognitive decline can be combated with continued learning in older adults.

While this study focused on a fairly rigid, structured learning environment, the article clearly notes that “(the researchers) do not think that formal education is the only or most important way to support learning,” but rather that it is one of many ways that you can boost your cognitive health. Taking a language course, practicing new techniques on an instrument, or trying out a new hobby are all excellent habits to get into. The goal is to learn, and to enjoy learning, so go for something that interests you!

5. Get Social

Humans are social creatures, and have been since the time of our very first ancestors—we are practically hardwired for social interaction. In a recent article on human evolution, several pieces of evidence were compiled to support this claim. Among this evidence was research done on brain structure, which has shown that there are two distinct neural networks for social and non-social tasks, with social tasks being dealt with through the social brain network, and non-social tasks with the other. The interesting thing is that once a non-social task is completed, our brains will naturally turn our social network back on. In other words, we naturally (almost reflexively) revert back to social thinking. 

Because of how attuned we are to socializing, it comes as no surprise that a certain degree of socializing is crucial for a good quality of life. Unfortunately, as we age, opportunities to socialize become fewer; friends move away, life gets busier, and sadly, some loved ones pass away. Because of this, older adults are especially vulnerable to loneliness, social isolation, and related mental health conditions like depression. To combat this, you should do your best to get in the habit of seeing friends and family on a regular basis. This may take the form of attending exercise classes together, scheduling weekly coffee sessions, taking walks together, or volunteering at the same organization. Whatever it may be, do your best to keep things regular and repetitive—instead of hanging out once for a special occasion, try to make recurring plans to see each other every month. Consistency is key for habit building, after all.

6. Meditate

When talking about healthy habits, one that pops up all over the place is meditation. This is for good reason too; meditating is one of the easiest, most accessible, and most impactful habits that you can cultivate. From physical effects—like lowered blood pressure, improved cholesterol levels, and reduced inflammation—to benefits for many mental health conditions like anxiety and depression, consistent meditation is wonderful for your health. 

There are also many different ways to meditate, so you can find a method that works well for you. These include breath-focused meditation, body scans, and even active forms of mindfulness like mindful walks, yoga, and tai chi. It’s a common misconception that meditation has to be done with the eyes closed, sitting cross legged, and without any guide apart from your breath; this method may work for some, but it can also be discouraging if you aren’t able to sit for long periods of time, or find yourself easily distracted when sitting in silence. Just as with any other habit, it’s important to find something that fits your needs—if you enjoy it, you’re far more likely to stick with it.

7. Organize and Declutter

Nothing says “spring” like a bit of spring cleaning! While it’s often tempting to try and get everything cleaned in one go, breaking your cleaning up into small, habitual chunks will give you better results that last longer. 

While a deep clean takes a lot of effort (to the point where you may lose motivation before you’ve cleaned everything you planned to) taking 10 minutes out of every day to clean an area of your house can help to keep things organized and clutter-free in a more practical way. As you continue this habit, you may start to see patterns in which areas grow cluttered quickly—for example, your dining table may be the place where your day-to-day items accumulate—which can then help you to create strategies to manage this clutter. If your bathroom always ends up untidy, you might consider buying a shower caddy to store items. Similarly, if you have a drawer that constantly fills up with junk, you could invest in a drawer organizer. By staying consistent and noticing areas for improvement, you’ll be able to start decluttering like a pro in no time.

Final Remarks

As we close out this article, take some time now to think of what habits you would like to implement into your life. From there, refine them with the SMART method, and think about what existing habits you can link them to. Perhaps you’ll start meditating Each night after showering, or start each day with a walk around the block. Whatever this may look like for you, remember: the goal is consistency, not perfection. Take things at your own pace, don’t be afraid of setbacks, and have fun! The world of habit building is your oyster.

When you take on the role of caregiver to a loved one it’s common to have the transition feel like a rollercoaster you don’t quite remember lining up to ride. A few months in you might not be able the last time you had a date night, let alone five minutes on your own. 

Although it’s completely normal to experience a transition period that feels a little hectic, it is important that you start to figure out what tools to employ in order to manage this new addition to your life. If you never have any time off to care for yourself or focus on that exciting project at work then it’s only a matter of time before you will begin to experience the warning signs of burnout, and once you reach that point it becomes even more challenging to adopt a healthy routine. 

Maybe you never planned to join the circus, but you’re here now. So, today let’s teach you how you can juggle work, family and caregiving without breaking a sweat. 

Regular Family Meetings

As soon as you decide, or are required, to take on the care of a loved one you should schedule a meeting with your family. That’s everyone you live with and other family members that might be involved with your loved one’s care.

At this meeting you should discuss the routine you plan to establish with your loved one, and what support other family members are able to contribute. This might look like them driving your loved one to appointments or being there for them during a meal. Support might also look like taking over some of the tasks that you might have taken charge of in the past, such as cooking dinner or doing the vacuuming. Figure out the elements of life that you need the most support with, and match that with the care and skills of the other people in your family. 

Importantly, make sure that these meetings are a regular occurrence. It’s easy for people to make promises they can keep, so it’s important that regular check-ins happen so that everyone stays on track. After some time you might also realize that you need some adjustments to the routine, or that something you thought you could do on your own requires some extra support, so you don’t want to just have one meeting to decide everything, instead, stay in constant communication. 

Keeping What’s Important to You 

When your schedule starts filling up it can be easy to let go of the things that you enjoy the most. You might feel like you don’t have time to go to the gym, or that it’s frivolous to spend time watching TV. However, if those are the things that bring you joy and help you feel balanced and calm, then it’s more important than ever that you make space for them in your life. 

Making time for these activities can help keep stress and anxiety at bay, which will make you a more patient and giving loved one, and a more enthusiastic and productive worker. Yes, it can be tricky to find the time, but even a little bit of doing something you enjoy is better than nothing at all. So make time for that walk, making cookies with your kid, or those relaxing morning stretches. You and everyone around you will be better for it. 

Sleep 

Sleep is one of the most important things we can do for our health. In fact, the University of Chicago reminds us that poor sleep habits can result in a wide range of health issues. This includes mental health problems such as depression and anxiety, high blood pressure, diabetes and weight gain. Poor sleep can also affect judgement. In some studies lack of sleep has been shown to have the same impact as consuming several drinks. When you’re handling the care of a loved one or making a difficult call at work the last thing you want is to have impaired judgement. The exhaustion and brain fog that accompanies lack of sleep can also make it much more difficult for you to engage in other healthy habits, such as eating well or exercising. So do yourself a favor and prioritize getting a good night’s rest. Here’s a few things to think about to optimize your zz’s:

• No screens an hour before bed. Instead turn to a book, a warm bath, some gentle stretches or a coming activity such as coloring. 
• Don’t eat any large meals before bed. If you find yourself hungry try to have something filling but small, and stick to mild foods. Good choices include oatmeal, peanut butter toast or a warm glass of milk with a little bit of honey. 
• Make your room comfortable. Try to keep your room tidy, as a cluttered room can make it difficult to sleep. You should also focus on making it cool and dark, two things that have been shown to help with sleep. A sleep mask and cooling sheets might make a good purchase. Finally, figure out if silence or a background noise is best to aid sleep. You might look into running an app with a calming sound like ocean waves, or if you prefer silence then buying a pair of earplugs might be in order. 
• Keep your routine. You might not want to get up at 6 on the weekend, but if that’s the time you get up during the week then sticking to that schedule will be the best for your sleep. Our bodies get used to a certain rhythm and they don’t like having that rhythm disrupted. Do your best to go to bed and get up at the same time every day and your body and mind will thank you.

Coordinate with Work 

Caregiving can turn your schedule upside down, and sticking with your regular work schedule may be incompatible with your new daily routine. While there may be times where you need to reschedule your family and caregiving responsibilities, it’s also worth having a conversation with management to see if any accommodations can be made for you. 

You might ask if there’s any possibility of working some days from home, or seeing if you can be scheduled in a way that you are out of the office earlier, or work longer days four days a week so that you can have an extra day off. You might even see if you can take a leave from work or organize some personal days. While of course asking for time off isn’t a long term solution, a few days to settle into this new routine with your loved one might be exactly what you need to feel comfortable.

Schedule 

If you didn’t rely on your schedule before, this is definitely the time to start! It can be easy to get overwhelmed with all the tasks, errands, meetings and appointments you need to keep track of when juggling work, family and caregiving, but keeping a schedule can help keep you focused, and will allow you to strategize on how best to balance all of your commitments with the things that bring you joy (see advice above). Every evening it’s a good idea to review your schedule for the next day to be sure you don’t have any conflicts, and most calendar apps also allow you to set reminders, which you can do days or hours in advance. This is a great way to make sure you don’t miss anything important. These alerts can also be used for enjoyable events like birthdays, so you don’t need to worry about missing a loved one’s special day because you were so focused on something else. 

When scheduling appointments don’t forget to account for the time it takes to travel in between locations. Consider how long the commute is as well as the time it might take to get ready, especially if taking the loved one you’re caring for who might struggle with mobility. 

Use Community Resources

It’s important to remember you are not alone in this challenging situation. There are so many adult children who are navigating the same challenges you are right now, and they might be very helpful to talk to so that you can gain valuable advice, or simply have an understanding listening ear.

Check out local support groups for caregivers. You can find further information on sites like this. You might also reach out to older adults’ homes or other caregivers you know. 

It also might be helpful to see what community services are available to the older adult you are caring for. There might be programming such as exercise classes, special events and even transportation that is available to them that would not only give them a little bit of independence, but might take a little bit of the weight off of you so that you can enjoy a break every once and a while. Many communities have a dedicated older adult center, which is a great place to begin your search for support.  

Lean On Your Support Network

No one should have to go through hard times alone. Make sure to reach out to friends and family for help when you need it. Whether that’s taking the older adult you care for out to dinner so that you can have a bath, or coming over to enjoy a beer at the end of the day. Stay in contact with the people you leave and be honest with them when you’re having a hard time. Psychology Today tells us that talking about our feelings out loud helps reduce stress and boosts our immune systems, something you could probably use right about now!

You also want to make sure that there’s a good support network in place in case of any emergencies with your family of the loved one you’re caring for. Have a plan in place for childcare, alerting your workplace, and reaching out to any important medical personnel who should be kept in the loop. 

Tend to Your Own Health

We touched on this a little bit when talking about getting a good night’s sleep, but you can’t forget the other crucial lifestyle habits that keep you healthy: diet and exercise. Yes, it’s understandable to want to come home and crash on the couch with a bag of chips and watch television, but ultimately that’s just not going to make you feel your best. 

Instead, try to focus on filling up on nutrient dense foods, and follow Harvard University’s advice for how to appropriately fill your plate: ½ is veggies and fruits, ¼ is whole grains, and ¼ is protein. While it’s OK to enjoy sweet treats, try to do so in moderation, and do your best to stick to water as your main form of hydration. It’s also totally OK to use a meal service. They are fast, convenient, and often offer high protein meals that are already appropriately portioned for your health. 

In terms of movement, some is better than none. Try to choose the stairs instead of the elevator, or commit to doing jumping jacks every time a commercial comes on while watching TV. Also, if working at a desk do your best to get up for a quick stretch at least every hour. 

Keep a Clean Space 

It may be tempting to let housekeeping slide when you’re busy, but skipping that hour or two of work might actually be making your mental health and productivity worse! RACGP tells us that clutter can negatively affect our brains, raise levels of stress, and make us more likely to procrastinate! This is not something you need when you’re already trying to juggle so many different things. 

Cleaning can feel overwhelming, but it doesn’t have to be. Try setting a timer for five minutes each day, and commit to cleaning non stop for that time. You might even put on a long song and do the dishes, dust, clean the toilet or do anything else until that song is done. You might even make cleaning into a competition and offer a small prize to the family member who manages to get the most cleaning done throughout the week. You might be surprised at how much more likely kids are to do some cleaning if they know they’ll get a few bucks or a couple more minutes of screentime in return. 

Adjusting to this new lifestyle is going to take some time. You will almost certainly experience a couple of bumps on the road as you figure out your new normal, so be patient and kind with yourself and the people around you. Make sure to ask for help when you need it and try not to be too precious about your privacy. While of course it’s important to respect the privacy of the loved one you’re caring for, you shouldn’t pretend that it isn’t happening. You can explain you’ve taken on someone’s care without revealing their medical details. It’s important to do this because it’s difficult for people to help you if they don’t know what’s going on. Plus, sharing your difficult moments will likely make you realize that a lot of other people can relate – and it always feels better to know you’re not alone!