Caregiving often means putting someone else’s needs first. You may be coordinating appointments, preparing meals, managing medications, or simply making sure a loved one is doing well. When so much of your attention is focused on someone else, your own health can easily move to the bottom of the list. For female caregivers, recognizing this can be especially important.
Women’s Health and Fitness Day, observed September 30 in 2026, is a reminder that caring for your health does not have to wait until your caregiving responsibilities become easier. Small, consistent steps can help protect your physical, mental, and emotional well-being while you continue caring for someone you love.
Women play a significant role in family caregiving
Women make up a majority of family caregivers in the United States. According to the 2025 Caregiving in the U.S. report from AARP and the National Alliance for Caregiving, 61% of family caregivers are women. The report also found that 29% of women in the United States are family caregivers, up from 25% in 2020 and 21% in 2015.
Women caregivers also report significant demands on their health and well-being. Nearly one-quarter, or 23%, provide care around the clock. 41% say caregiving is emotionally stressful, while 21% describe it as a physical strain.
These numbers show why caregiver health deserves its own attention. Taking care of yourself is not separate from being a caregiver. It can help you maintain your ability to provide care over time.
The Centers for Disease Control (CDC) emphasizes that caregivers need to take care of themselves, including taking regular breaks from caregiving responsibilities.
Make your health care part of the schedule
Caregivers are often skilled at keeping track of someone else’s appointments while postponing their own. Try treating your health appointments with the same importance as the person you are caring for and make your own well-being a priority.
Schedule routine checkups and recommended screenings and tell your health care provider that you are a caregiver. Let your provider know if you are experiencing ongoing fatigue, changes in your sleep, persistent stress, or other changes in your physical or emotional health.
It can also help to keep your own health information organized alongside the information you manage for your loved one. Having a current list of medications, health concerns, appointments, and questions can make it easier to advocate for yourself when you need care.
Find ways to move that fit your life
Exercise does not have to mean spending an hour at a gym. For a busy caregiver, the most useful activity may be something realistic enough to fit into the day.
Federal physical activity guidelines recommend that adults get 150 to 300 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least two days a week. But you do not have to reach that goal all at once. Short periods of activity can add up.
Try:
- Taking a 10-15-minute walk when you have a break.
- Doing gentle stretching in the morning or before bed.
- Taking the stairs when practical.
- Following a short strength or mobility routine at home.
- Walking with the person you care for, when appropriate.
- Breaking a longer workout into several shorter sessions.
The goal is not to add another obligation to an already full schedule. It is to find movement that works within your existing routine.
Do not overlook food and hydration
When you are focused on someone else’s meals, it can be surprisingly easy to realize that you have not eaten a proper meal yourself.
Keep convenient, nutritious foods available for busy days. A simple combination of protein, whole grains, fruits or vegetables, and healthy fats can provide longer-lasting energy than snacks or skipping meals.
It can also help to keep water nearby throughout the day. If you are constantly moving between responsibilities, having a water bottle within reach can make hydration easier to remember.
Healthy eating does not need to be complicated or perfect. The goal is to give your body the fuel it needs to get through the day.
Protect your sleep when you can
Caregiving can make adequate sleep difficult, particularly when a loved one needs assistance during the night or when you are worried about their health.
While you cannot always control how much sleep you get, you can look for ways to protect the sleep you do have. When possible, maintain a consistent bedtime, create a calming nighttime routine, and talk with a health care provider if ongoing sleep problems affect your daily life.
If nighttime caregiving responsibilities are leaving you consistently exhausted, consider whether another family member, friend, respite service, or other support could share some of the responsibility.
Sleep is not wasted time. It helps you maintain your health.
Make room for mental and emotional health
Caregiving can bring a wide range of emotions. You may feel grateful, worried, frustrated, lonely, overwhelmed, or several of these at once.
Pay attention to those feelings rather than assuming you simply have to live with them.
The National Institute on Aging recommends making time for activities you enjoy, connecting with friends, getting enough sleep, exercising, and seeking support. Even a short walk, a conversation with a friend, a favorite hobby, or time spent outside can provide a meaningful break from caregiving responsibilities.
If stress, anxiety, sadness, or exhaustion become difficult to manage, talk with a healthcare provider or mental health professional.
Ask for help before you reach a breaking point
One of the most important parts of caring for yourself is recognizing that caregiving does not have to be a one-person job.
Ask family members or friends to take on specific responsibilities. Instead of saying, “I need help,” try identifying something concrete: picking up groceries, preparing a meal, providing transportation, sitting with your loved one for an afternoon, or helping with household chores.
Respite care can also provide caregivers with time away from their responsibilities. According to the CDC, respite services may include in-home care, adult day services, or short-term care in a nursing home or another setting.
Asking for help does not mean you are doing less for the person you care for. It can give you the opportunity to rest, attend an appointment, exercise, or simply have time to yourself.
Give yourself the same care you give others
For many women, caring for others is a familiar role. But being dependable does not mean ignoring your own needs.
This Women’s Health and Fitness Day, consider what it would look like to make your own health part of the care you provide. It may mean making time for an appointment, taking a walk, or eating a nourishing meal. These choices may seem small, but they can make a meaningful difference in how you feel and how you care for others.
You do not have to completely reorganize your life to take better care of yourself. Start where you are, and remember that your health matters, too.
Sources
- AARP: Research Insights on Women
- AARP: Caregiving in the U.S. 2025
- Centers for Disease Control and Prevention: Healthy Habits — Caring for Yourself When Caring for Another
- National Institute on Aging: Take Care of Yourself as a Caregiver
- National Institute on Aging: Getting Started With Caregiving
- HHS: Physical Activity Guidelines for Americans
- Office on Women’s Health: Physical Activity for All Women
