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Short On Time, Big On Results
Exercise Plans For The Busy Caregiver

By Sean Kenny

(Page 3 of 3)

Bicep Curl: Standing with weights and palms facing out, curl weights up towards shoulders. Keep elbows “locked” into side and exhale as you lift the weight up. Develops bicep muscle and also strengthens grip by developing forearms.

Tricep Kickback: This is great for firming up the back of the arm. Start with one dumbbell and assume the same position as in the back row. Bring the arm with the dumbbell up so that your elbow is right nest to the body. From this starting position, simply exhale as you extend the arm back, squeezing the back of the arm. Keep the elbow in tight. Inhale as you return to the starting position.

As you can see, even on the tightest of schedules, something can be done. The important thing is to do something and do it consistently. If you have more time then the examples above, you’re on easy street and can be quite flexible. One can also do some exercises one day and the remaining exercises the next. For safety however, only work the same muscle group every other day. In weight training, a day of rest will do you more good then harm.

Cardiovascular training can be done every day however. It is also acceptable to do cardiovascular exercise in the morning and resistance training in the evening, or vice versa. This is known as a “split”.  

There you have it. People who say they don’t have time to exercise may be right-if you’re not exercising, you can be more stressed, have trouble sleeping, wake-up feeling tired and consequently not as efficient. I guarantee, with the 20-30 minutes you invest in your health a few days per week, the rewards will come back ten-fold. When all is said and done, I’m confident you, like many others, will find exercise doesn’t take time- it creates time.

Good luck and drop me a note if you have questions or specific challenges. You may also download a free chart on stretching at to help guide you on the journey to better health.


Sean Kenny is a certified fitness trainer and internationally published author/lecturer on health and fitness. He can be reached at

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