Caring for the carer—session fiveStrength for caring

Part two: keeping fit for caring and life, exercise, nutrition and relaxation

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Be good to yourself• as the primary carer you will need energy and

vitality to perform your additional duties• exercise, good nutrition and effective relaxation

strategies are an important part of self care• caring for yourself is as important as caring for

your friend or loved one with cancer.

Exercise for health and well-being

Be good to yourself—be active!Exercise has countless benefits:• reduces risk of cancers (up to 50 per cent) • improves mood and reduces stress levels• helps prevent chronic diseases such as type two

diabetes, osteoporosis, stroke and heart diseases

Be good to yourself—be active! (continued)• helps maintain a healthy weight• strengthens heart and lungs • helps you sleep • improves self-esteem and increases

confidence• strengthens your immune system.

Make activity part of your day• walk or ride a bike for short trips or to your local shop• get up to change the TV channel instead of using the

remote control• take the stairs instead of the lift• walk your children to school • park further away from your destination• participate in the housework or gardening• walk the dog. If you don’t have one, borrow the

neighbour’s dog.

Make activity part of your day• walk in the evening after dinner and watch less

television • do exercise while you are watching TV such as

stationary bike, treadmill or swiss ball exercise• get on or off public transport one stop further

from home and walk the extra distance• do Tai Chi or flexibility exercises • use an exercise DVD at home• buy an exercise mat.

Thirty minutes a dayExercising for 30 minutes a day, either in a row, or broken up, is beneficial to your health

Low to moderate intensity exercise

Low to moderate intensity exercise

Walking

Moderate to intense exercise

Moderate to intense exercise

Keep on track• start easy and progress slowly• set simple, realistic exercise goals• vary your routine if possible • plan around known interruptions.

Simple Tai Chi Exercise 1

Simple Tai Chi Exercise 2

Strength for caring - part 2 Food for feeling good

Caring for you - Nutrition

• Good nutrition is important for everyone!• Strengthens immune system and keeps you

healthy, body, mind and soul• It will help you think clearly and cope better with

the extra demands of caring• Gives you the extra energy you will need to

perform extra duties as carer

What is good nutrition?• A diet rich in a variety of plant-based foods. • 2 to 3 fruits daily• 4 to 5 vegetables daily• Choose wholegrain and unprocessed cereals. • Choose foods from the five food groups and

avoid over eating and under eating

Nutritional requirements• It is just as important for the carer to meet

nutritional requirements• A sick carer is not an effective carer• 3 meals a day with 2 healthy snacks and plenty

of fluids is a step to meeting nutritional requirements

Meeting nutritional requirements

• Keep regular meal patterns. • Eat small and frequent meals.• Never skip meals! • Have a range of pre-prepared or frozen meals.• Keep plenty of healthy snacks on hand for times

when you are waiting around

Hydration• 2L a day keeps the doctor away!• Always carry a water bottle• If you don’t like plain water, flavour it by using:

– Fruit ice cubes– Lemon/lime juice– Dash of cordial

• Caffeinated beverages are counted, but need to be chased with a glass of water

Strength for caring – part 2Caring for you - Relaxation

Caring for you - Relaxation • Most of us have discovered some ways to relax

and enjoy ourselves• However, the purpose of the session today is to

introduce you to formal relaxation techniques that quickly and effectively trigger the “Relaxation Response”

• If relaxation is practiced regularly, it can have lasting beneficial effects

Meditation and Relaxation• The relaxation response creates a physical state of

deep rest that changes the physical and emotional response to stress:– Decrease in heart rate

– Decrease in blood pressure

– Decrease in muscle tension

– Decrease in rate of breathing

– Decreased metabolic rate

Relaxation Techniques• Today you will have an experience of meditation,

abdominal breathing and imagery• There are other techniques such as progressive

muscle relaxation • Not everyone responds to the same techniques

so try out various techniques and use the one that works best for you.

Abdominal Breathing• Abdominal breathing is also known as

diaphragmatic breathing• Abdominal breathing can be practiced anywhere

and at any time• By using abdominal breathing you will cope

better with stressful or challenging situations

Abdominal breathing

Abdominal Breathing• The more it is practiced, the more natural it will

become• When breathing properly your abdomen will

expand when you inhale and decrease when exhaling

Imagery for Relaxation• The mid-brain interprets the information as real

when imagination is used to create an experience and that experience is felt

• By using imagination during meditation, we can influence peace of mind, self esteem, confidence and improve our management of stress

Strength for caring• Exercise, good nutrition and relaxation are

wonderful ways to maximise your ability to cope from day to day when the demands of your life increase

• Remember to look after yourself as the carer!