Let Your Body Move
“A body in motion stays in motion. Keep moving.” ~ Attributed to Newton’s Law of Motion
Movement isn’t just “exercise.” It’s daily medicine for the mind and body. Whether it’s light exercise, stretching, walking, or dancing, movement is a powerful tool for unpaid family caregivers. It supports physical, emotional, and cognitive resilience, helping prevent burnout, depression, and chronic stress-related illness.
There are many benefits of movement:
Regulates Mood and Reduces Stress – It helps our body release endorphins, dopamine, and serotonin, which improve mood, reduce anxiety, and regulate emotions.
Protects Against Caregiver Burnout – It relieves physical tension from stress stored in the body and promotes better sleep, appetite, and concentration.
Strengthens Body-Mind Connection – It encourages us to tune into our own bodies, fostering awareness of fatigue, pain, or emotional strain before it escalates.
Builds Resilience and Energy – Physical activity improves cardiovascular health, increases stamina, and enhances immune function.
Here are 3 tools to keep your body in motion:
1. "Chair & Air" Movement Breaks: Simple, seated or standing stretches and movements that caregivers can do in small bursts throughout the day.
Set a timer or pair it with a daily task (e.g., after brushing teeth or during TV time).
Do 3–5 minutes of:
Neck rolls
Arm circles
Seated marches
Shoulder shrugs
Deep breaths while raising and lowering arms
2. “Loop the Block” Micro-Walks: Short, intentional walks – outside, indoors, or even pacing a hallway – that give your body and brain a change of scenery and rhythm. Walking improves circulation, clears mental fog, and helps process emotions. It’s a low-effort, high-impact way to reset your nervous system and reclaim a sense of autonomy.
Take one loop around the block, the house, or a hospital hallway – even just 5 minutes counts.
Use a phrase like “This walk is for me.” or “With each step, I breathe out stress.”
3. "One-Song Dance or Stretch": Moving your body to one song each day – through stretching, dancing, swaying, or mindful movement.
Pick a song you love or find calming. (Check out our Pick-Me-Up Playlist on Spotify)
Let your body move however it wants – standing, sitting, or lying down.
No rules, no judgment – just motion for the sake of release.
To “move with courage” as a caregiver means choosing action over avoidance, presence over perfection, and self-compassion over pressure. These tools remind you: Courage isn’t about having no fear. It’s about doing what matters, even with fear in your pocket.