As a carer, it is important to look after yourself, your own health and well-being are just as important as the person you take care of. Your ability to look after others will be affected if your own health and well-being are not prioritised. Telling your GP that you are an unpaid carer will help them to understand and support you better. In partnership with Teesside Mind, we have made this simple for you, you can download and print a Carers GP Registration Form and hand it in, or email it to your surgery.
Healthwatch South Tees have also created a booklet of top tips for accessing your GP practice, take a look.
Why is physical health important?
As a carer, you, are twice as likely to suffer from ill-health as non-carers. More than half of those who provide more substantial care have suffered physical ill-health as a result of caring, and more than 70 per cent of those caring round the clock have suffered mental ill-health at some time.
Our physical health affects our ability to take care of our mental health and vice versa. Taking better care of our bodies means increased energy levels, and a better ability to accomplish our daily goals. It means better ability to concentrate on any given task, and that our tasks will take less time to complete.
We all know the basics for looking after our physical health, use the links to access a range of helpful information to get you on the right tracks:
- Move more
- Drink less alcohol
- Reduce caffeine
- Eat healthily
- Stop smoking
- Sleep well
Speak with your GP if you are struggling to manage any of the above on your own. You can also ask at your GP practice for a health check.
Your own medical appointments might not seem like a priority but putting off seeing your GP or dentist could cause you longer term damage.
Carers are a flu vaccine priority group, so you are entitled to get this for free by asking at your GP practice. This vaccine is important for you as a preventative measure for the person you care for. Find out more about the flu vaccination.
1. Move more
If you’re starting to exercise for the first time or changing the type or amount of exercise you do, you might want to speak to your GP first.
Swimming, walking, running, dancing and cycling can all help to keep you fit and strengthen your back. Aim for 150 minutes (two and a half hours) of exercise a week. You could exercise for 30 minutes five days a week or break it up further into 10-minute bursts that you can fit into your day. Yoga and Pilates can also help to keep you strong.
SPA Team at The Live Well Centre Middlesbrough
This is an Exercise Referral programme delivered by the SPA team. It is a free 12-week programme for those with pre-existing health conditions, people recovering from illness and older adults who would benefit from exercise to improve their overall health and wellbeing. Following receipt of your referral, a member of the team will contact you to start the journey. Once you have discussed your needs you will be advised on which sessions may be best for you. A bespoke tailored programme will then be created for you. Sessions include Aquarobics, Tai-chi for Health and Rehabilitation; Gym Based Session, Chair Based Exercise, Wellbeing Sessions for clients with mental health issues, Neuro Bootcamp and Stroke Improvement. To access the programme, speak to your GP or health practitioner to see if you are suitable for a referral. (All sessions are open to Middlesbrough residents only)
Exercising from home
It is not always possible to get outdoors and take the time away from your commitments to exercise however there are tools available to help you to keep fit at home whether on your own or by doing activities with the person you care for it they are able. Below are some activities you can try. Make sure you stop if you are feeling any pain or light headedness and make sure to rest and stay hydrated.
If you have mobility problems or are an exercise beginner, the NHS website has some easy to follow seated exercises you can do at home at any time. The instructions can be viewed online or downloaded and printed.
Youtube is a great place to find a wide range of free guided exercise routines including aerobics, chair exercises, yoga, Pilates and much more. It is always easier to participate in any exercise when you enjoy it so it may be worth trying a few different videos and finding a trainer that you connect with. Popular trainers include Joe Wicks (The Body Coach), Yoga with Adriene, Kayla Itsines, The Girl with the Pilates Mat. You can search for content such as '10 minute workouts' or 'full body stretch' and give different videos a try.
This Girl Can has lots of inspiration on ways to get active including home exercise and stair workouts.
Jane from Kinship Active (a local project delivered by national charity Kinship delivered between 2018 and April 2022) has kindly shared this fab video to encourage everyone to keep moving whilst at home, give it a try!
Age UK and Stephen Macconville, fitness lead at Nuffield Health, have put together some strength and aerobic exercises below and instructions on how to do the exercises that you can do at home.
- Chair squats (sit to stand)
- The Stork (single leg stands)
- Wall snow angels
- Rotations
- Wall push-ups
- Overhead lifts
- Stair stepping
Take a look at this short video from Keeping Well at Home which shows Val and Imran at the Live Well Centre as they show us some movements for balance and also get some mental wellbeing tips from Richie:
Group activities
AMALAwellness is a Community Interest Company (CIC) in Teesside, delivering accessible and affordable classes to enhance well-being across the lifespan. The CIC has been granted funding from The National Lottery and Middlesbrough Council to run some fully funded Yoga for Older Adults courses in the Linthorpe area of Middlesbrough. Find out more: 07774600440 – Telephone, text & Whatsapp. Email- info@amalateesside.com
Carers UK has a range of pre-recorded exercise sessions including dance, yoga and tai chi. Carers Active’s online video sessions are an opportunity for carers and the people they care for to access and enjoy a range of movement or stretching based activities. You don’t need any special equipment and you can do the sessions from the comfort of your home, at any time that suits you. Take a look.
Getting active with your loved ones
You may be looking for ways in which you can get active with the person you care for or other family members. Doing so using the above tools may not be realistic. There are some fantastic sources of information and advice on adapting exercises to suit.
We Are Undefeatable has a range of resources and ideas to help people who are managing a long term health condition, or disability find ways of adapting activities to suit and prevent aggravating conditions.
Condition-specific organisations such as the MS Society, Diabetes UK and Parkinson's UK have also developed advice, available on their website.
The NHS website has some useful information for getting active if you have a disability or long-term health condition.
Getting outdoors
If you can there are many benefits from exercising outdoors, particularly to your mental well-being.
Walking is simple, free and can be one of the easiest ways to get more active, lose weight and become healthier. Take a look at the NHS Active 10 App which can help you to monitor and gradually increase your brisk walking over time.
If running is something you would like to start trying or revisiting you could try the NHS Couch to 5K programme which provides a free weekly plan for people who are new to running.
Carers Together organise walking groups, providing an opportunity for carers to come together, access support, create friendships and make the most of the beautiful spaces on our doorsteps. All upcoming events and activities can be found on their website, pre-booking is required.
Here are some further resources that can help:
Middlesbrough Live Well Centre have a range of services aimed to inspire you to live your healthiest, happiest life.
You've Got This Facebook page provides real ideas for real people who want to be more active.
Join the Movement is a Sport England campaign aimed at helping us all find ways to get active as we deal with coronavirus restrictions. The campaign is all about simple, fun and free ways to get active, both indoors and outdoors, that you can enjoy safely. #Jointhemovement
2. Drink less alcohol
Middlesbrough Recovering Together offers a free and confidential drug and alcohol service for adults and young people who live in Middlesbrough. Have a look at their Youtube channel for advice, tips and information. Contact the team 01642 876323 or email Middlesbrough.fax@cgl.org.uk.
We Are With You provide services in Redcar & Cleveland for both adults and young people (under 18's) with drug or alcohol issues. Free and confidential support is also available if you have concerns about a loved one's drug or alcohol use. Contact 0300 3033781 for support.
3. Reduce caffeine
Caffeine, when consumed excessively can have some side effects including anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping. Too much caffeine has also been linked to headaches, migraine, and high blood pressure in some individuals. Being mindful of the amount of caffeine you consume and consciously making small changes can make a significant difference to your health and well-being. Read further advice on how to reduce or even quit your caffeine intake if this is something affecting your health.
4. Eat healthily
The BBC Good Food Guide offers advice on discovering your recommended daily amounts of various nutrients, how to serve perfect portions and which recipes to make to keep you happy and healthy and has been developed by a range of experts.
There are resources available on the NHS's Better Health website including information about a free NHS Weight Loss Plan which you can access by downloading the app.
The plan is broken down into 12 weeks so you can:
- set weight loss goals
- use the BMI calculator to customise your plan
- plan your meals
- make healthier food choices
- get more active and burn more calories
- record your activity and progress
5. Stop smoking
Are you wanting to quit smoking but finding it difficult or not sure where to start? Support is available. Stop Smoking South Tees can help you. To get support from them, you can call 01642 727579 or fill in our online form to refer yourself.
You can also download the NHS Quit Smoking app to help you quit smoking and start breathing easier. The app allows you to:
- track your progress
- see how much you're saving
- get daily support
If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good!
6. Sleep well
Getting a good night's sleep is not as easy as it may sound. You may have caring responsibilities that mean you have a disturbed night or you may struggle to switch off at the end of the day. Either way, there are ways of improving the quality of your sleep. Take a look at this Help Guide for some guidance and advice to help you.
You can also take a look at the video created by Every Mind Matters on improving sleep:
Podcasts:
Have you heard of Dr Chatterjee? He is a medical doctor with over 16 years of experience who is on a mission to empower each of us to be the architects of our own health. Dr Chatterjee creates weekly podcasts which are centred on his 4 pillars of health: Food, Movement, Sleep and Relaxation. The podcast is great for information, motivation and education. Have a listen.
