Active grandparent-ing can provide many health benefits for seniors! However, without safety focused preparation and precaution, it can lead to pain and injury.
A variety of research shows that Grandparents caring for grandchildren gain health benefits.
Over the years I have had many senior patients who cared for their grandchildren. Many clients were motivated to return to health just for that reason: their sweet grandchild! When I became a Grammy I was shocked at how physically difficult it was for me. Even with being on my feet and lifting clients regularly in health care, the physical care of a small child was challenging. With time, my body has adjusted, and I am able to see the improved strength and mobility it has given me. I can sit on the floor and play without pain now! 🙂 Likewise, research shows it is great for your cognitive health as you age (Harvard Health, 2014). I am always looking for fun ways to keep my mind sharp as I age!
Grandparent-ing will challenge your body’s safety in mobility, balance, endurance, and strength!
Caregiving for a child requires frequent lifting, carrying, and getting up and down from the floor. Even though the weight is not significant (initially), the repetitive movement and funky positions can be difficult: it takes a decent amount of hip strength and flexibility to get up and down from the floor. Likewise, your balance and endurance will be challenged with carrying an ‘unstable’ (sometimes flailing) weight around! Needing to move quickly at times can also be scary. Without preparation, all this new activity can lead to injury and pain: crunchy knees, weak backs, and arthritic shoulders suffering. As we age, it is increasingly important to protect and prepare our bodies for these new, challenging activities. However, adding those new physical activities can be an enjoyable and impactful way to stay flexible and strong, and mentally sharp, if performed correctly and safely.
Here are a few ideas to prepare your body for safe grandparent-ing:
Perform regular cardio activity with variety.
Perform stretches and exercises to strengthen your spine.
Strengthen your thighs and shoulder: mini squats or wall slides, and wall push ups advancing to planks.
Sharpen your balance (-free exercise log printable to stay committed) for greater safety and to prevent straining muscles with awkward ‘saves’. Practice standing on one foot at a time for 30 seconds, practice standing tandem (like a tightrope) for 30 seconds.
Start off easy with caregiving: alternate positions, use good posture, stretch, and take short walks to minimize stiffness.
Utilize helpful equipment for increased safety and ease with grandparent-ing:
A bassinet on wheels while baby is small. You can move it around with you, and it requires less deep bending than a crib. (affiliate link)
A light weight carrier or carrier on wheels for supplies that you need handy, to take with you around the house (diapers, wipes, burp cloth, etc). (affiliate link)
A changing pad on a dresser or bed, rather than the floor will reduce the need for bending over or getting up and down from the floor frequently. (affiliate link)
A kneeling pad (a place to rest and pad to protect your knees) next to the tub (affiliate link)
A potty seat with steps to reduce the need for bending and lifting toddlers. This has been my most impactful purchase! (affiliate link)
Nursing pillows (for bottle feeding or holding) allow your shoulders to relax more while you feed and hold a baby. (affiliate link)
Invest in a good baby gate that fits your home needs! We even added thick straps for extra precaution!
I love the Molly Suds clean laundry detergent for baby clothes and our own clothes as well!
And finally, a sturdy neck massager with heat, for recovery afterwards! (affiliate link)
Activity tips for increased grandparent-ing safety and ease:
Use a raised surface for diaper changes to limit lifting and bending.
Consider your positioning for playtime in chairs and on floors- take caution to not set up where you will have to sit and twist your back.
Avoid slouching while holding a child. Maintain good posture at rest, and a tight core with movement.
Consider the safety of the pathways around your home: is the area clear for walking/ carrying, smooth for fall prevention, well lit, and are there rails along steps?
Stay hydrated while caretaking- especially outdoors. As we age (and certain medications can contribute) we are more susceptible to over heating.
Choose and test your baby equipment carefully: highchairs and car seats that you can manage without causing wrist pain, rocking chairs that are supportive and easy to get up out of.
Use sunscreen outside to protect your skin, but also limit time in the intense heat to protect your heart.
If you are looking for faith based printable work sheets for a toddler grandchild, check out this pre K packet:
Active grandparent-ing is a fantastic way to stay in shape! And implementing safety focused preparation and precaution, can help limit pain and injury.
If you do experience significant pain from activity that doesn’t start to diminish within a few days, it is best to see a health care professional sooner, rather than later. See this post for tips on quick relief from back pain.
Other Posts You May Like:
Improve Your Grip Strength with These 10 Tips
How to be a Compassionate Caregiver
I would love to hear what your thoughts are about grandparent-ing and safety!
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