Who's taking care of caregivers?

ARE YOU RAISING kids and caring for elderly parents, too. If so, then you're a part of the growing "sandwich generation," and you're not alone.

In fact, according to the PEW Charitable Trust, roughly half of U.S. adults in their 40s and 50s have an elderly parent(s) (ages 65 or older) and are raising a young child (or supporting a young adult child).

Living in the sandwich generation can be more than a little stressful. If you don't take care of yourself, you'll surely experience stress, anxiety, fatigue, depression and insomnia, that is, until the inevitable burnout brings you to a screeching halt!

That's why I say put on your own oxygen mask first. While on the surface, I know it sounds selfish and counterintuitive, but you really do need to take care of yourself before you can take care of anyone else.

If you're caring for young children and an aging parent, then set yourself up to win with these six strategies:

Fuel up right! Fueling up with proper nutrition is your first defense. While it's tempting and convenient to eat prepared foods, you know it's not the best choice. It's tough, but do get back to the basics by buying whole foods and preparing them yourself. So, get organized, write your list, go shopping, prepare several meals at home and then freeze for future use. Don't forget to brown bag your lunches, too.

Cardiovascular training: Cardiovascular training is the optimum way to build a strong heart and lungs, and it also may help in shedding some excess body fat. Most experts agree that most individuals need to do some type of cardiovascular exercise a minimum of 30 minutes on most days of the week. But hey, it doesn't have to be deep. Just get out and walk for 10 to 15 minutes once a day and build from there. Take small steps, but get stepping. If you're in reasonably good shape, then by all means walk vigorously for a few miles, run, jump rope or bike. It's all cardio and it's all good.

Weight training: If you're toting a baby or helping an elderly parent in and out of a chair, you are going to need some muscle. Weight training, also called resistance training, should therefore be an essential part of your workout. The primary benefits of weight training include, but are not limited to: increased muscle tone, prevention of muscle weakness and atrophy, improved posture, strengthened skeletal muscles, and improved metabolic rate, all of which will not only benefit you, but will also benefit those you care for most.

Balance training: Though often ignored, balance, if not deliberately and consciously engaged, declines rapidly with age. Don't wait until you notice signs of deterioration, proactively work on your balance by adding exercises that deliberately challenge your balance like standing on one foot, tree pose in yoga or lunges. Maintaining our physical balance is especially important when we're physically caring for others.

Flexibility training: Flexibility training is almost always neglected, but keeping muscles supple has exponential benefits. Caring for others may actually increase your chances of injury, so keeping muscles flexible and strong is the best way to prevent injuries. Stretching increases range of motion, reduces or eliminates lower back pain and improves posture.

Downshift: The stress of taking care of others can really take a toll on your health, because stress leads to chronic inflammation, which is associated with every major disease. Figure out which rituals work best for you and then incorporate them daily in your life: Prayer, mediation and daily naps are among some of the techniques known to help combat stress naturally.