Doreen Zebdi is a fitness coach for women of all shapes and sizes. She teaches group exercise classes from her virtual studio, UnFancyFitness from Ashburn, VA. Classes include low impact cardio, strength with weights and core, including Pilates. Doreen believes that the power of exercise benefits everyone's mental health.
As a Caregiver Would You Use Exercise to Combat Stress and Boost Mental Wellbeing?
Exercise for Caregivers in any way, shape or form can help caregivers reduce the everyday stress and boost overall mental wellbeing.
The stress of caregiving can become overwhelming. Exercise is one way to take care of your caregivers stress levels and overall mental health.
Picture this: You wake up before the sunrise, another day of caring for your loved one begins. Between managing medications, preparing meals, and attending appointments, your day is a whirlwind of activity.  The constant demands leave you feeling drained, both physically and emotionally. Sleepless nights and a nagging sense of worry gnaw at your mental well-being.  You know you should take care of yourself, but amidst the chaos, your own needs often fall by the wayside.
This scenario is all too familiar for many caregivers.  However, there's a powerful tool that can help you stay physically and mentally strong for the important work you do: exercise.  It might seem counterintuitive to add another activity to your already overflowing plate, but incorporating even short bursts of physical activity can have a profound impact on your well-being.
While self-care often takes a backseat for dedicated caregivers, this very act of caregiving can be significantly enhanced by incorporating regular exercise.  Exercise serves as a powerful tool for caregivers, combating stress, boosting mood, and preventing declines into depression, ultimately allowing them to provide the best possible support for their loved ones.
Exercise is an effective way for caregivers to fight daily stress
The Science Behind Stress and Exercise: What Does "Fight or Flight" Have to Do With It?
Fight Stress with Exercise Because More Movement Helps to Recharge and Reset During the Most Stressful Times.
When faced with stress, our bodies go into "fight-or-flight" mode, triggered by a surge of stress hormones like cortisol. This hormone prepares us for immediate action, increasing heart rate & blood pressure, and muscle tension. Imagine you're rushing to catch a train – your body releases cortisol to give you a burst of energy, making your heart pound and your breath quicken. However, chronic stress keeps cortisol levels elevated even when the threat is gone. This can disrupt digestion, weaken the immune system, and contribute to anxiety and depression.
Exercise combats the negative effects of stress by releasing endorphins, natural mood elevators that bind to opioid receptors in the brain, reducing our perception of pain and creating a sense of euphoria. Additionally, physical activity helps lower cortisol levels. During an indoor cycling class, for instance, the initial exertion triggers cortisol release, but as your body adapts and endorphins kick in, you might experience a sense of accomplishment and a more positive outlook, while cortisol levels gradually decrease throughout your workout and even into your recovery period.
Caregivers can move more and support each other in group settings
Can Exercise be Your Mental Health Ally?
The Beauty of Exercise for Caregivers as a Stress-Buster Lies in its VersatilityÂ
Activities like walking, swimming, or even dancing to your favorite music can be incredibly effective. You don't always need to push yourself to the limit. A brisk walk in nature can be just as beneficial as a gentle yoga session, focusing on controlled movements and deep breathing.
However, high-intensity exercise does have its perks. Activities like running or interval training can trigger a more significant release of endorphins, leaving you feeling energized and positive. The key is to find what works for you, whether it's a quick jog in the morning or a challenging spin class after work.
The most important factor is consistency. Even short bursts of activity throughout the day can make a big difference. Consider incorporating "incidental exercise" by taking the stairs instead of the elevator or parking further away from your destination.  Research on intermittent exercise shows that even a few 10-minute sessions throughout the day can be just as effective as one longer workout.  The added bonus? Regular exercise promotes better sleep quality.  Deep sleep allows your brain to process emotions and recharge, further improving your mental resilience against anxiety and depression.
A simple gesture provides comfort and caregivers give of themselves mentally and physically every day
How Can Caregivers Move Beyond the Physical?
Beyond the Undeniable Physical Benefits, Caregivers can Utilize Exercise as a Powerful Tool for Mindfulness, Offering a Much-Needed Escape from Daily Worries.
During physical activity, our focus shifts inwards, towards our body's sensations – the rhythm of our breath, the feeling of our feet hitting the ground, or the burn in our muscles. This redirection of attention allows our minds to temporarily detach from anxieties and ruminating thoughts.
Studies support this concept. Research published in the Journal of Sport and Exercise Psychology found that exercise effectively reduces rumination, a repetitive cycle of negative thoughts often linked to depression and anxiety. Additionally, a meta-analysis published in Clinical Psychology Review revealed that exercise interventions were just as effective as traditional talk therapy in reducing symptoms of depression. This further strengthens the idea that exercise can be a powerful tool in a toolbox of treatments for managing mental well-being by fostering a state of mindfulness and reducing negative thought patterns.
The mood-boosting effects of exercise aren't limited to in-person interactions. Live virtual group exercise classes can provide a similar social element. Working out alongside others virtually creates a sense of community and belonging. The shared experience, encouragement from classmates (even through a screen!), and the camaraderie can all contribute to increased enjoyment and motivation. This virtual connection can be particularly helpful in combating feelings of isolation, especially for those who may not have the option for in-person activities. So, consider joining a live virtual class or finding a friend to exercise with online – you might be surprised by how much the social interaction enhances your mood and overall well-being.
Grab a calendar and add movement in small bouts into the schedule
Convinced that Exercise is Your Secret Weapon Against Stress, but Worried About Fitting it into Your Jam-Packed CareGiver Schedule?Â
Taking Action: Get Moving!
Here are some practical tips to get you moving:
Schedule it like a VIP meeting: Treat your workout like any other important appointment. Block out time in your calendar and stick to it. This commitment will help you prioritize your well-being.
Find your exercise soulmate: Not all activities are created equal. Explore different options – try a dance class, go for a swim, or join a hiking group. Find something you genuinely enjoy, making it more likely you'll stick with it.
Small steps, BIG impact: Don't feel pressured to conquer a marathon on day one. Start with manageable goals, like a 15-minute walk or a short yoga routine. Gradually increase the intensity and duration as your fitness improves.
The virtual workout revolution: Live virtual exercise classes offer incredible convenience. No need to worry about traffic or gym memberships. Simply log on from the comfort of your home and join a live session with instructors and classmates. This provides the social interaction and motivation of a group setting while saving you precious time.
Remember, consistency is key. Even short bursts of activity can make a difference. So lace up your shoes and get moving! Your mind and body will thank you for it.
Strength training with weights is an important part of physical and mental health
Why Caregivers and Exercise?
Caregivers are unsung heroes who sacrifice their own lives for the welfare of another human being and moving more can be that valuable escape space that leads to a more manageable life.
Caregivers, this message is especially for you.  The relentless demands of caring for someone else can take a toll on your mental and physical well-being. But remember, you can't pour from an empty cup. Taking care of yourself is not a luxury, it's a necessity.Â
This week, why not challenge yourself to try a new activity?  It could be a brisk walk in nature, a short online fitness session on UnFancyFitness, or even dancing to your favorite music. Even small bursts of movement can significantly improve your mood and reduce stress.Â
Remember, you deserve to feel your best and starting with a new activity this week is the first step towards a healthier, peaceful you.
Be Well,
Doreen
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