Caregiving is one of the most important, time consuming, rewarding jobs that anyone can do. It is not easy and takes courage, strength, and compassion. You might now be the “parent” for one of your own parents. Or you may be taking care of a spouse. You might be providing part-time care or giving care around-the-clock. All of this caregiving can cause enough stress and frustration to interfere with your own health and well-being. The only way to really care for another person is to take care of you –but how? First, it is important to recognize the signs and symptoms of stress and frustration. Then, you can learn to manage these conditions. The retirement and assisted living communities of Retirement Unlimited, Inc. can help ease the burden of caregiving, even on a short-term basis.

The American Health Assistance Foundation (www.ahaf.org) and the Family Caregiver Alliance (www.caregiver.org) have identified some of the warning signs of stress and frustration. Stress can manifest itself in the following ways:

•    Anxiety or excessive worrying
•    Feelings of hopelessness or powerlessness
•    Anger at inappropriate times
•    Difficulty concentrating
•    Feeling chronically exhausting
•    Difficulty sleeping or sleeping too much

Frustration usually arises from a caregiver trying to change something that is not within his or her power to change. The person that you are caring for may need help due to a medical condition or dementia. Normal daily activities such as dressing, bathing, eating, or taking medications, are more difficult. Over time, these difficulties can result in extreme frustration that may result in unintended physical or verbal aggression toward a loved one or can cause other physical problems for you such as:

•    Headaches, shortness of breath, or stomach cramps
•    Compulsive eating
•    Increased smoking or drinking
•    Lack of patience

Stress and frustration can cause many problems for caregivers, but the good news is that you can take steps to manage these conditions and take care of yourself. Some excellent suggestions from both organizations referenced above can be found in detail on their websites. Here is just a sampling of ideas that you can use:

•    Meditate – Just 10-20 minutes of time can make a world of difference. You can learn meditation techniques from books, CDs, or tapes; or you can just take some quiet time to reflect
•    Exercise – Many studies have shown that any physical activity can reduce stress and promote health. Get outside for a few minutes to walk!
•    Keep a journal – Writing down your thoughts and feelings about the events of the day can help to relieve anxiety and allow you to reflect on the positive aspects of caregiving
•    Make a plan to take time off to be with family or go on vacation
•    Ask for help! Asking for help is not a sign of failure and it allows the people in your life who probably want to help you do so.

I’m sure at this point, you are probably thinking: Ask WHO for help? Make a plan to take a vacation?? I can’t take a vacation; I have to care for my mother/father/spouse!! You can take a deep breath because some retirement and assisted living communities, like those at Retirement Unlimited, Inc. can also provide the help you might need, even on a short term basis (like a two-week vacation!). Explore one of the communities on our website to find a wealth of information about the services that we can provide. Contact a community in person, by phone, or by e-mail and watch your stress and frustration begin to subside. We can help you care for a loved one. All you need to do is ask.

The choices we make as older adults have a direct impact on how well we age and how we feel about aging. Research has shown that lifestyle choices are as significant as genetics and can have an impact on our quality of life regardless of when those choices are initiated [1]. In other words, it really isn’t too late to do something positive for your health and your life! One important lifestyle choice that is showing the most positive outcome for older adults is physical activity [1].

Any adequate physical activity, even if begun in later years, contributes to high physical and cognitive functioning and overall health [2-6]. Research has demonstrated that physical activity contributes to muscle function and tone, flexibility, cardiovascular health, and positive mood and cognition. If those weren’t reasons enough to get you moving, physical activity has also been found to prevent falls and improve brain function even after brain injury [2,4,5]. Physical activity coupled with resistance exercise training has been found to promote muscle functioning in elders through increasing strength, improving flexibility, and preventing muscle loss [7,8]. Now, we’re not talking Arnold Schwarzenegger or even Jack LaLaine bodies, but we are talking about a healthy body that allows you a more independent lifestyle for a longer period of time. Physical activity is the core lifestyle choice and may be the primary factor for promoting optimal aging[1].

Now, that we’ve hopefully piqued your interest, you may be wondering just how to jump into this physical lifestyle choice. Well, have we got good news for you! The American Academy of Family Physicians has stated that it is safe for most adults older than 65 years to exercise. Even people with chronic illnesses like heart disease, high blood pressure, diabetes, and arthritis, can safely exercise. If you have any doubt at all about starting any physical activity, talk with your doctor. Walking, swimming, and bicycling are excellent cardiovascular activities; so is mowing your lawn or planting flowers in your garden. Housework can qualify as exercise, but not channel surfing (as fun as that might sound). The addition of resistance or strength training will increase the benefits of your physical activity. We can pass along to you some easy exercises that you can do at home. These exercises were taken from “Exercise for the Elderly” and more information can be found at www.aafp.org. Each exercise should be done 8 to 10 times for two sets. Remember not to hold your breath and stop immediately if you feel pain:

Wall Push-ups – Stand with your feet slightly apart facing a wall. Extend your arms and place hands flat against the wall; slowly lower your upper body to the wall; push your body away from the wall to return to the starting position. This exercise works your arms and chest muscles.

Bicep Curl – Holding a weight (try soup cans or full spray bottles) in each hand, place your arms at your sides with your palms facing up. Bend your arms at the elbows, lifting the weights to your shoulders and then slowly lower them to your sides. This exercise works the large muscle in your arms.

Chair Squats – Begin by sitting in a chair (it is more challenging to sit in a side chair instead of an armchair). With your feet slightly apart and flat on the floor, place your hands on your hips; lean slightly forward and stand up slowly; hold that position a moment, and slowly return to sitting

These exercises are just a suggestion for a starting point. Do any physical activity that you enjoy and get out there and optimize your life! The retirement and assisted living communities at Retirement Unlimited, Inc. provide a variety of opportunities for residents to be physically active. Contact any one of our communities in person, by phone, or by e-mail for more information.