• If you feel nervous about starting to exercise you could ask a member of your family or friend to join you and help you overcome any anxiety, plus, exercising with others can be fun and motivational as you encourage each other to do more. • Many charities such as Northamptonshire Carers, and local organisations arrange, and host free exercise groups so call us on 01933 677907 or visit our website to find out what is on in your area. • Exercise should be enjoyable and not a chore so whatever you decide to do make sure it is something that you like, want to do and benefit from.
Creating and keeping to a routine that works and supports you.
• Make a list of all the things you need to do each day and put them in order of priority. You might find that you do not really need to be doing some of the things on your list at all, and can take some of the pressure off of yourself. Use of technology could help e.g. Alexa. • If some tasks needed to be completed at specific times, such as supporting the person you care for with their medications or dressings, write this in a diary either on paper, electronically or even as post it notes on the fridge door. • Ask a family member, friend or neighbour you can rely on to support you with some tasks. Often people are very happy to help when they are asked. • Remember to check your routine with those near to you to make sure you have not missed anything important. • Whichever way you decide to make your routine, make sure it works for you. Exercise
Sleep support
Caring for someone can impact your sleep pattern and is more common than people realise.
The emotional, physical and sometimes irregular pattern of needs of the person you care for might interrupt your sleep. Added pressures such as financial or emotional worries or isolation can also lead to stress and impact your sleep pattern.
It is recognised that those of us who exercise regularly have better mental health and general well-being and lower rates of mental illness. Two thirds of unpaid Carers say that their caring responsibilities reduces what exercise they can do and only 16% frequently use leisure facilities.
Having one disturbed night’s sleep might impact you and who you care for the following day. If this pattern persists you might find everyday tasks and your routine become harder and more challenging. You may become constantly tired, fall asleep unexpectedly during the day, have trouble concentrating or making decisions or start to feel depressed. Long term sleep deprivation can also increase the risk of having high blood pressure, obesity and diabetes.
How can you ensure you get plenty of rest and sleep.
More than half of unpaid Carers have been less active because they have less time due to their caring responsibilities or are unable to leave the person they care for. However, some 73% of unpaid Carers say that being physically active helps them to feel good about themselves. Some physical activity, such as swimming, walking or dance groups helps unpaid Carers feel connected to others and helps reduce the feeling of loneliness and isolation.
• Try not to use devices such as smart phones and laptops for an hour or so before bed and put them on silent or switch off notifications other than the most important ones such as motion sensors in the room of the person you care for. Also, try not to have a TV or computer in the room you sleep in. • The right balance of regular exercise such as walking or swimming, but not too near to bedtime, will help relax your body and prepare you for sleep. • Heading to bed at the same or similar time each night and setting an alarm for the same time each morning can support a better sleep pattern as it helps regulate your own internal body clock. • Avoid caffeine and sugary foods for a couple of hours before going to sleep. Prepare the room where you sleep so that it makes you feel the most comfortable and calm and enables you to get to sleep.
Create an exercise plan that you can build into your routine, and you enjoy.
• When we exercise, our brain releases ‘feel good’ chemicals like endorphins and serotonin that help improve and lift your mood. • Improving your general fitness also helps lift your mood, improves sleep patterns, and distract you from negative thought patterns altogether further reducing anxiety and mental health illness.
Complementary therapies
Complementary and alternative therapies are things that often fall outside of mainstream medical
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