Resources:
Suggestions
for Energy Conservation
"Suggestions
for Energy Conservation" was compiled by Eileen Donovan, PT, MEd, a physical therapist at the University of Texas M.D. Anderson
Cancer Center.
Additional
suggestions from a long list of practical tips in "Living
a Healthy Life with Chronic Conditions" (LHLCC) by Lorig,
Holman, Sobel, Laurent, Gonzalez and Minor (Bull Publishing 1994).
Even more suggestions from David Spero, RN (DS), author of "The
Art of Getting Well: A Five Step Plan for Maximizing Health When
You Have a Chronic Illness" (Hunter House, 2002).
(Please
download and disseminate this article, post it on your web site
or print it in your newsletter or magazine, as long as you keep
the above source information.)
General
Work in a well-ventilated and lighted room
Use both hands whenever possible
Plan rest periods, properly spaced
Rest eyes periodically
Maintain moderate pace; use slower pace if hot or humid
Maintain rhythm: saves energy
Use music as relaxation or stimulation
Change body position and motions
Sit to work instead of standing
Arrange environment to minimize bending or reaching
Plan activities for the day/week to allow energy "budgeting"
Keep a fatigue diary for 2 weeks
Identify what makes fatigue better or worse
Select activities that are most important to you
Adhere to an exercise program tailored for you
Eliminate unnecessary work
Combine, change the sequence of, or simplify tasks
Activities
of Daily Living
Bathing
Wash hair in shower, not over sink
Sit to dry off; use a terry robe instead of drying off
Use shower organizer to avoid leaning and reaching
Use a shower bench or lawn chair to sit while showering
Use a hand-held shower while sitting
Use a long-handled sponge/brush to reach feet and back
Wrap things that are hard to hold, such as toothbrushes, eyeliners,
silverware, in a sponge or foam rubber pad to make them easier
to use - LHLCC, DS
Grooming/hygiene
Don't lean forward unsupported
Rest elbows on counter or dressing table
Use long-handled brushes/combs to avoid holding arms overhead
(although this is good exercise if you are up to it - DS)
Use elevated commode seat
Soap on a long rope enables you to use it with one hand, and keeps
it from falling. A liquid soap dispenser may be even easier. -LHLCC
Install grab bars in your bath or shower to prevent falls - LHLCC
Electric toothbrushes or "water pics" make brushing
easier.
Dressing
Organize early so you won't have to rush
Lay out clothes to avoid extra steps
Bring foot to knee to apply shoes/socks to avoid leaning over
Wear slip-on shoes
Use long-handled shoe horn and sock aid
Fasten bra in front, then turn it around
Wear button-front shirts rather than pullovers (for hand problems,
it can be the reverse - DS)
Mobility
Wear low-heeled shoes with shock-absorbent sole/insole, (and good
support - DS)
Use wheelchair for long trips (i.e shopping)
Get a rolling walker with a built-in seat and a basket for carrying
stuff - DS
Install ramps
Move around the house in circles, not back and forth - DS
Lead with your strong leg when going upstairs. Lead with your
weaker leg when going downstairs - LHLCC
Stairs - consider putting rails on both sides, consider a mechanical
chair lift. Put a chair near the top of your stairs to rest after
climbing -- LHLCC
Housekeeping
Spread tasks out over the week
Do a little each day
Delegate heavy work
Hire help if possible
Use wheeled cart or carpenter's apron to carry supplies, things
to put away.
Do whatever you can sitting - ironing, food preparation, anything
you can
Use long-handled dusters, mops, dust pan, etc.
Get long pick-up tongs like gardeners use.
Long-handled sponges to avoid bending - LHLCC
A small hand vacuum cleaner such as a "Dustbuster" may
be easier than using rag or picking up by hand. Keep it on your
cart. - LHLCC
Shopping
Organize grocery list by store aisle
Use grocery cart for support or power scooter if store has one
Request store assistance while shopping and getting to car
Shop with a friend at less busy times
Delegate shopping
Meal
Preparation
Assemble all ingredients before you start
Use mixes or prepackaged foods (but check nutritional info! DS)
Use cookware you can serve from
Use smaller appliances
Buy ergonomically designed utensils
Transport items on a rolling cart
Store frequently used items at chest level to avoid bending
Let dishes soak rather than scrubbing.
Air dry dishes
Use a dishwasher
Delegate dishwashing
Use a jar opener
Use a rubber mat or wet towel under mixing bowls to help steady
while stirring or mixing.
Don't lift heavy pans off stove. Ladle food out at the stove.
Use placemats instead of tablecloths
Use lightweight utensils
Prepare double portions and freeze half for later
Obtain support from Meals on Wheels (if you qualify or can afford
- DS)
Sit down to prepare food - DS
Trade meal preparation nights with a neighbor, friend or relative
- DS
Have restaurant food delivered, if you can afford and it's healthy
- DS
Laundry
Use laundry cart on wheels
Use automatic washer and dryer, if possible
Sit to transfer clothes to dryer, if possible.
Drain hand washables and press water out instead of wringing
Sit to iron; use lightweight iron with spray attachment
Hang clothes on doorknob instead of top of door
Delegate laundry
Have laundry professionally done, if possible
Childcare
Plan activities to allow sitting
Delegate some childcare responsibilities, if possible
Teach small children to climb on lap instead of being lifted
Teach children to make a game of some of the household chores
(or just tell them to do them! - DS)
Workplace
Plan workload around your best times of day
Arrange workspace ergonomically
Take rest breaks
Leisure
Wear comfortable clothing
Use adaptive equipment
Select less strenuous activities
Go with a friend
Use wheelchair or golf cart.
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