Committing to My Wellbeing as a Full-time Caregiver

I said, "I look alright," as I glanced at myself shirtless in the mirror. "Even though I'm a bit chubby, this baggy shirt still makes me look decent."

My dog seemed to reply, "Dad, you're fat."

I gave her an annoyed look, but deep down, I knew she was right. Dogs have a way of telling it like it is, don't they? Our little French Bulldog, Penny, even understands English pretty well. My wife and I have conversations with her all the time. She also doubles as our in-house therapist.

How does this relate to being a caregiver?

You might wonder how this relates to caregiving, but I'll connect the dots. I discussed visiting my primary doctor for a routine checkup in a previous article. Dr. Jim had real concerns about my mental health, considering I'm my wife's full-time caregiver. I hinted at making a significant life change but left you hanging, not revealing the details.

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Being sedentary caught up to me

For 12 years, I've been glued to a desk, working behind a computer. While I've usually stayed physically fit, my sedentary lifestyle and poor eating habits added an extra 25 pounds over the years. I know I've lost muscle mass too. I looked fine in a baggy shirt, but I wasn't in great shape underneath. I felt weak, tired, and sluggish most of the time.

I'd told myself for years that I needed to change, but I kept making excuses to put the intention into action.

Deciding to make a change for my health

Then, one day, my dog, in her way, told me the unvarnished truth. I had to change, not just for myself but for my wife, too. I made a promise to myself that this was it – time for a transformation.

I needed a clear plan to follow. So, I Googled "How to lose fat and gain muscle." After searching, I found an online exercise course called "Beginner Shred 1.0" for $97. The course included instructional videos and notes, giving me a starting point for my new fitness journey.

Components of my health transformation plan

Nutrition

While everyone has their own unique nutritional needs, I began reading food labels. I found lower-calorie options and foods high in protein. I wanted to reduce my daily caloric intake, so I created a spreadsheet to track the foods I consumed.

Meal planning

I came up with a variety of breakfast, lunch, and dinner recipes that would support my new fitness goals. Once I had my meals planned, we cleaned out our refrigerator and pantry to ensure we had healthier options. For example, I swapped whole milk for almond milk.

Along with planning meals, I purchased food containers to store my prepped meals for the next few days. I spent a few hours each week cooking breakfast and lunch, then storing them in the fridge. I rediscovered the joy of preparing healthy dinners. It's become a therapeutic activity. Last night, I made a fantastic Pad Thai.

Exercise

I joined our local YMCA and committed to going 3 days a week to start. Once that became a habit, I now go 4 times per week. I still follow the workout plan from Built With Science, which has been working for me.

Experiencing positive results

After sticking to this routine for 4 months so far, I've noticed some promising results. In general, I feel more confident and better about myself. I also have improved energy and stamina. I used to get tired just climbing stairs, but now I can run a mile in about 10 minutes (this is a huge win for someone who used to hate running). Another bonus is that my wife is also benefitting from eating healthier meals.

Some other positives I've experienced by committing to this new lifestyle include:

• Losing 20 pounds
• Lifting weights like I did 20 years ago
• Reduced symptoms of acid reflux

Prioritizing your health as a caregiver

The bottom line is that we need to prioritize our health to be better caregivers. If you're feeling sluggish or lacking energy, it could be a sign that you need to make some changes.

You don't need to make radical modifications like I did. You can start small. Search for guidance or programs that suit you, or consult a certified personal trainer or registered dietitian.

Plant your flag, commit, and take that first step forward. I may not always feel like going to the gym, but the rewards far outweigh the temporary discomfort. And if you don't listen to yourself, sometimes your dog will set you straight.