Ejercicio de Tai Chi
Most exercise advice for carers assumes you leave the house. The useful version often doesn't. Slow weight-shifting movement can be done beside someone's chair, in a hallway, in ten minutes, while you are still within earshot.
And it is one of the few things that can be done with the person you care for rather than away from them, which matters more than it sounds. Doing something together that isn't a task changes the texture of the day.
Shift your weight slowly onto one foot, pause, come back through the middle, go to the other side. Arms wherever is comfortable. Breathe normally. Do that for a few minutes and you have done the thing that the research is actually about.
If the person you care for is seated, the seated version has them moving their arms and turning slowly through the waist. It is not a consolation prize.
Two reasons that hold up. The first is balance: slow one-legged loading is well supported for reducing falls in older people, and a fall is one of the events that changes everything about a caring arrangement overnight. The second is that it gets you upright and breathing for ten minutes, which is more than most carers manage.
What it does not do is treat anything, in you or in them. Anyone who tells you otherwise is overselling it.
A fall in the past year, dizziness on standing, a heart condition, or a joint you have been told to protect — for either of you. In those cases ask the GP or physio which version is appropriate. The answer is usually "this one, seated" rather than "not at all".
We can show you a short sequence that works in your actual space, with the constraints you actually have. That is a more useful starting point than a timetable.
Disclaimer: Kindly note that results for different clients may vary. The work we do is never in isolation; it is always a team effort, including that clients work on their lifestyle choices and our treatment.