Making Time to Move

Making Time to Move: How I manage being a full-time carer, balance work, family, and self-care

Being a full-time carer can be an emotionally and physically demanding responsibility. When you add in being a mum, a wife, and working full-time, it can feel like there's simply not enough hours in the day. In the midst of all this, finding time to move, whether through exercise, stretching, or even a short walk might seem impossible. But prioritising movement isn’t just about fitness; it’s about preserving your own wellbeing so you can continue to care for your loved ones.

When life is overwhelming, physical activity might be the last thing on your mind. However, movement isn’t just about staying in shape; it helps:

• Reduce stress: Exercise releases endorphins, which can improve mood and reduce anxiety.

• Boost energy levels: Even a small amount of movement can combat fatigue.

• Improve sleep: Physical activity can promote better rest, which is crucial when juggling multiple responsibilities.

• Prevent aches and pains: Long hours of care-giving can take a toll on your body. Regular movement helps maintain mobility and reduce tension.

  
  

Finding Time to Move

With so many responsibilities, making time for movement requires creativity and flexibility. Here are some ways to incorporate it into your busy life:

1. Short Bursts of Activity

You don’t need an hour at the gym to reap the benefits of movement. Try:

• 5-10 minute stretches in the morning or before bed

• A quick walk around the block while making a phone call

• Squats, lunges, or arm exercises while waiting for the kettle to boil

• Using the stairs instead of the lift whenever possible

  
  

2. Incorporate Movement into Daily Tasks

• Dance while cooking or doing housework

• Stretch while watching TV or waiting for an appointment

• Walk while supervising the kids at the park

  
  

3. Use What’s Available

If getting outside isn’t possible, try:

• Chair yoga or seated exercises

• A few minutes of deep breathing combined with gentle movement

• Online workouts designed for busy people

  
  

4. Make It a Family Affair

• Take evening walks with your spouse and kids

• Have a “movement break” where everyone in the house does a quick stretch or dance

• Turn household chores into a fun, active game for the kids

  
  

5. Prioritise Yourself Without Guilt

As a carer, it’s easy to put your own needs last. But taking time to move isn’t selfish—it’s essential. Your physical and mental health directly impact your ability to care for others. Even five minutes of movement is a step toward a healthier you.

Juggling care-giving, work, and family is an immense challenge. But making time to move. even in the smallest ways, can bring relief, resilience and a sense of control amid the chaos. Start with small changes, be kind to yourself and remember: your well-being matters too.