Your Body Almanac

Caregiving for an adult

Helping a parent, partner or relative with daily life, often nonstop.

Caring for an adult who is ill, aging or disabled can mean lifting and transferring, broken sleep, constant vigilance and very little time for yourself. Caregiver stress is real and common. Looking after your own body and asking for help are part of doing the job well.

01

Caregiver stress and burnout

Ongoing worry, grief and responsibility can leave you exhausted, irritable, anxious or depressed. Many caregivers stop seeing friends and skip their own appointments. Burnout makes the caregiving itself harder.

SourcesCaregiver stress: Tips for taking care of yourself (Mayo Clinic)Taking Care of Yourself: Tips for Caregivers (NIH National Institute on Aging)
Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.
02

Back and shoulder strain from transfers

Helping someone stand, move from bed to chair, or get in and out of a car puts heavy, awkward loads on your back and shoulders. Learning safe transfer techniques and using aids such as transfer belts protects both of you.

SourcesPreventing Back Pain at Work and at Home (OrthoInfo, AAOS)Caregivers (MedlinePlus)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Do bird dogsWeeklyReach one arm and the opposite leg from hands and knees to build back and core control.
03

Interrupted sleep

Night-time care, wandering, or simply listening for trouble can break your sleep for months. Long-term short sleep wears on your mood, immune system and heart.

SourcesCaregivers of a Person with Alzheimer's Disease or a Related Dementia (CDC)Sleep Deprivation and Deficiency (NIH National Heart, Lung, and Blood Institute)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
04

Your own health on hold

Caregivers often skip their own checkups, exercise and regular meals. Respite care, where someone else takes over for a few hours or days, gives you room to keep up with your own health.

SourcesCarer breaks and respite care (NHS)Caregiving (NIH National Institute on Aging)
Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal.

When to see a professional

Talk to a doctor if you feel hopeless, cannot sleep, are drinking more to cope, or feel you might lose control with the person you care for. If you are in crisis, call or text 988. See a doctor or physical therapist for back pain that spreads down a leg or does not ease within a few weeks.