Katherine Wilson, Employers for Carers
"Doing physical activity might be far from your mind when you’re juggling your work and looking after your family member or friend but, to support both your physical and mental health, it’s important to find time for you."
In this blog, Katherine Wilson (Head of Employers for Carers) gives a few ideas on how you can find time for you whilst juggling work and unpaid care.
Balancing caring responsibilities with everything else you have going on can be extremely difficult, and this is something we often hear from carers who are combining paid work with unpaid caring.
Doing physical activity might be far from your mind when you’re juggling your work and looking after your family member or friend but, to support both your physical and mental health, it’s important to find time for you. Here are a few ways in which you can increase your activity levels.
Five top tips for working carers to get active
1. Minimise the amount of time you spend sitting down
Many of us spend our working day looking at a computer screen, but if you can break this time up with some simple activities such as stretches or gentle exercises it can support your flexibility and strength as well as help you to be more productive.
2. Make the most of small windows of time
Finding time to go to an organised activity such as an exercise class might not be possible for you, but even a 10 minute brisk walk at lunchtime or a short exercise video before you start or finish work can be beneficial for your health. Every minute of activity adds up.
3. Consider an active commute
If you’re regularly travelling to your workplace or to visit a relative, consider active travel options such as walking or cycling that you could do to combine your journey and increase your activity levels.
4. Take time to think about your own wellbeing
When you’re so busy, it can be difficult to find time for you, but it’s important to make sure that you take time to relax, de-stress. Activities like yoga can be good to help you wind down, especially when combined with mindfulness exercises, which can have positive benefits for your mental health.
5. See what support is available from your employer
It’s worthwhile seeing what support is available from your employer, for example some employers offer cycle to work schemes, offer reduced price membership to local gyms or even have staff walking or running groups.
To find out more about Employers for Carers, please visit employersforcarers.org

Latest updates

Carers UK responds to the House of Lords debate on the Universal Credit Bill on 22 July 2025
The Universal Credit Bill has now completed all of its stages through Parliament.

Carers UK response to the ADASS annual survey
This latest report reveals that most Directors of social services have seen an increase in unpaid carers approaching them for…

Government to set out timetable for Carer’s Leave review and commits to hold public consultation
Peers discussed an amendment that was supported by Carers UK to turn the existing right to unpaid Carer's Leave into…

Carers UK reaction to third reading of the Universal Credit Bill
It was important to see further discussion around a review into the rules for future Personal Independence Payment (PIP) claimants,…
Got a question about caring?
Every day we hear from people who need help with looking after a friend or family member
Become a member for free
Joining Carers UK is free and takes just a few minutes.