We Are Undefeatable

Encouraging carers to build activity into daily life, with We Are Undefeatable

No matter who you are, trying a new activity can be daunting, but it can be especially daunting when you live with a health condition. This Carer’s Active April, we have joined forces with We Are Undefeatable to encourage carers living with long term health conditions to build activity into their daily lives.

We Are Undefeatable is a movement supporting people with a range of long-term health conditions, developed by 15 leading health and social care charities and backed by expertise, insight and significant National Lottery funding from Sport England. Their purpose is to support and encourage people to find ways to be active that work for them and their health condition.

We have collaborated with them to share some helpful tips to build activity into daily life, including some home-based movement ideas from campaign storyteller, Jat, a carer who lives with asthma.

1. Try adding ‘movement breaks’ in to your day

We know that carers are short on time, so adding in bitesize movement breaks can be a great way to add activity into your daily routine. Whether that’s moving more as you wait for the kettle to boil, during the ad breaks, or even while watching the TV it all adds up.

We Are Undefeatable have developed their Five in Five resource to help you add in movement breaks to your day. Five in Five is a customisable mini-workout encouraging you to do 5 movements, for 1 minute each, creating a customisable routine for you.

2. Try moving more in different spaces

Vary where you do your activities around the home to keep it fun – variety is the spice of life! Get out in the garden or local green spaces this spring, as moving more in nature can give you a sense of freedom, a source of Vitamin D, and fresh air in your lungs. And if there’s nothing but rain outdoors, try some movements in the kitchen, or even from the comfort of your bedroom.

Linda, a carer who lives with arthritis, shares how she can do her rehabilitation exercises anywhere around the house, and at any time.

Teaming up with Strictly Star and comedian Bill Bailey, We Are Undefeatable created three easy to follow routines that you can do from your own home including garden, kitchen and bedroom routines.

3) Use household objects as weights

You can exercise with everyday objects found in your household. Dig out the never-to-be-used tins from the back of your cupboard, or a sturdy chair and use them as accessories for some strength-based exercises. Try some bicep curls with a tin, calf raises or a squat holding on to a chair, use a tea towel as a resistance band or find a wall to do some wall push ups.

Check out our ‘Exercises with Accessories’ Five in Five routine to give this a go.

“The key to all of these movements is to listen closely to your body, don’t push yourself too hard and even if you do these once a day a single time - it will have incredible effects on your overall energy, health and wellbeing.”

- Jat

4. It’s time for some spring cleaning

Household chores all count towards your daily physical activity, and some can really make us work up a sweat. Why not kick off your day by making your bed as this can have benefits including reducing stress, helping to clear your mind and boost your mood.

Vacuuming and sweeping the floor engages your arms and shoulders while you move around your home, providing a whole body cardio workout. For a more active session, why not turn on your favourite music and dance around your room as you clean.

5. Get moving with the person you care for

Since building more physical activity into his routine, campaign storyteller Jat, was keen to find more ways he could get his mum active too. A big part of Jat's life is being a carer for his mum, who lives with osteoporosis and has learning difficulties. By being active together, they both get the benefit of the outside air and the change in scenery as they go on short walks near their home.

You can find out more about Jat’s story here, and take a look at his home-based movement ideas below.

Jat’s home-based exercise ideas for other carers like him

Jat, who lives with asthma, finds free ways to get moving at home that fit around looking after his mum. See Jat’s ideas for other carers like him.

Stand on your tiptoes when reaching something on a shelf. This will strengthen calf-muscles and can provide a good upper body stretch.
Keeping your heels on the ground, and using a chair for support - how far can you squat? It’s not important to be able to go all the way down as more practice will improve your strength and increase your range of motion.
Use your shopping bags when grocery shopping and lift them a couple times so your hand is chest height. Shopping bags act as weights, giving you the opportunity to strengthen your muscles.
Stand on one leg as you brush your teeth before bed - this will improve balance & coordination. Alternate legs to ensure you practice both sides.
Lie in bed or a comfortable surface and hug your knees. Bring your knees towards your chest, as far as you feel comfortable, and slowly allow your body to sink into a comfortable position. This will improve flexibility in your muscles.

The key to all of these movements is to listen closely to your body, don’t push yourself too hard and even if you do these once a day a single time - it will have incredible effects on your overall energy, health & wellbeing.”

- Jat, carer

Carers UK and We Are Undefeatable celebrate people getting their bodies moving in a way that works for them. For more inspiration and ideas on ways to build more activity into your routine visit the We Are Undefeatable website.

We Are Undefeatable