by Terri Corcoran

As a spousal caregiver, people are probably constantly telling you to "take care of yourself", which is usually easier for them to say than for you to do.  One of the best things you can do for yourself is to try to get daily exercise; although vital for everyone, exercise is even more crucial for an over-stressed, overworked caregiver in order to stay physically fit, reduce mental stress, and maintain a healthy weight. 

Exercise does not have to be difficult or time-consuming.  If you are somewhat homebound as a caregiver, there are many ways to spend at least half an hour each day moving and stretching your body.  Even before my well spouse days, I'd always preferred doing my exercising at home with workout videos (tapes or DVDs) rather than at a gym, because it takes a lot less motivation to throw on any clothing that's comfortable (doesn't have to match if you're not going out in public!) and to pick out a video workout that fits in with my available time and energy level on a given day.  Plus, there's no gym membership to pay for.  I've never been the outdoorsy or sportswoman type either, but the moderate workouts I do at home have always worked perfectly for me.

           

I'd like to share some of my recommendations for fun and effective fitness at home.  Although I've collected workout videos for over 20 years, in the past year I have discovered what have become my favorite workout DVDs from Prevention Magazine . 

3-2-1 Workout With Chris Freytag: includes a warm-up, cool-down, and six circuit workouts, each of which is composed of three minutes of cardio, two minutes of strength training, and one minute of abdominal work.  Each circuit concentrates on a different part of the body, such as legs, arms, shoulders, etc.  Ms. Freytag is the best video instructor I have ever found, and her workouts are very professional and effective.  All you need are comfortable clothes and athletic shoes, hand weights, and a floor mat if you don't have carpeting (or don't want to sweat on your carpet).
 

Belly, Butt and Thighs with Chris Freytag: three 10-minute workouts, one each for belly, butt, and thighs.  Do one, two, or all three at a time. 

Shortcuts to Big Weight Loss with Chris Freytag: includes warm-up, cool-down, and three 10-minute routines - a cardio workout with hand weights; a Pilates workout; and a high-energy kickboxing routine.  Again, do one, two of all three of them in one session.  It's easy to cue up the DVDs to the sections you want to do.

Dance It Off! with Jennifer Galardi, another great instructor from Prevention, features short, easy-to-learn dance routines.  This DVD has a warm-up, cool-down, and four routines - hip-hop, jazz, Latin dance, and ballet.

Jennifer Galardi has also produced dance workouts under different labels, such as Dance off the Inches Hip Hop Party (three fun hip-hop routines) and Dance it Off and Tone It Up! (five different 10-minute routines). Just google Jennifer Galardi to find her DVDs. 

My video workout library also includes lots of the early standards: Richard Simmons' "Sweatin' to the Oldies", Jane Fonda, Paula Abdul, Jazzersize with Judi Sheppard Missett, Tae-Bo with Billy Blanks, and many, many others.  I have bought some workouts that I didn't enjoy, but they are usually expendably inexpensive (ranging from about $9 - $19 each).  You can find most video workouts on Amazon.com, or by googling any of the instructors you're interested in.  I have picked up some inexpensive ones at Target, bookstores, or even at the grocery store.  You can also borrow fitness DVDs at libraries or from Netflix if you'd like to try some out.  Cable TV offers channels like FIT-TV with some workouts, if they are convenient for you to use.
           

My workout regimen is obviously more geared toward the female population, but many of the instructors are males, as are many of the on-screen participants in the videos.  There are probably more male-oriented workouts available on video as well.
           

Nothing I do is horribly strenuous, but it is has been enough to keep my weight stable and my health (so far, at least) good.  I admit some days it's hard to get started, but I know that once I do, I'll feel better and more energized. Following an exercise video is also great for the good kind of brain stimulation as you learn routines, remembering more each time you do them - while it takes your brain away from the more unpleasant stimulation we caregivers get too much of from all of our burdensome responsibilities.

I make exercise a priority in my daily schedule, and set aside half an hour for it in the late afternoon, between shifts of my ill husband's daytime and evening home health aides, when my husband and I are home alone.  I work out in the family room where my husband is stationed in front of our only TV.  Maybe it entertains him, maybe not.  He's cognitively impaired and doesn't talk or react much, but he probably enjoys watching the female instructors in their skimpy outfits!  (He stares at the TV and doesn't even watch me.)

Exercise is something I can just for ME, conveniently at home.  It distracts me from my husband's all-consuming illness, makes me feel healthy and whole, and gives me less guilt when indulging in my must-have snacks!

More on fitness to follow in the next Mainstay.  Remember to check with your doctor before starting new fitness programs.