There are 6 basic principles of fatigue management/energy conservation:
1. Take frequent rests
2. Prioritise activities
3. Plan ahead/time management
4. Organise tools, materials and work area (ergonomics)
5. Adopt a good posture
6. Lead a healthy lifestyle and exercise
1. Take frequent rests
- Balance activities with rests and learn to allow time to rest when planning a days activities.
- Rest means doing nothing at all.
- Take frequent short rests rather than one long rest and rest BEFORE feeling tired. This allows the body to recuperate quicker.
- Find a relaxation method that suits the person.
- Relaxation is individual and need to explore options with individual.
- May involve just sitting, lying, listening to music etc.
- Visualisation relaxation. Breathing exercises
- Encourage participation in a complementary therapy to ease symptoms. Eg. Yoga, massage, acupuncture, medication, reflexology, evening primrose oil and fish oil supplements.
2. Prioritise activities
- Avoid jobs that could be done by others eg. hoovering
- Consider outside help eg. Agencies
- Consider jobs that could be cut out of your daily routine or done less often eg. Ironing
3. Plan ahead/time management
- Try to put activities in order of priority so those that must be done are done before you run out of energy ie. Complete essential tasks when fatigue is at its minimum.
- Make a daily or weekly timetable of activities that must be done.
- Spread heavy and light tasks throughout the day and across the week.
- Set realistic targets.
- Break down complicated tasks into smaller ones that can be spread throughout the day eg peel potatoes in morning, cook in evening.
4. Organise tools, materials and work area (ergonomics)
- Organise your work area eg. Kitchen
- Shoulder to extended arm height = lightweight and rarely used eg. Food packages not often used.
- Hip and shoulder = tools/objects in constant use eg. Tea, crockery, coffee.
- Hip to floor = heavy and rarely used items eg. Casserole dish, large pots/pans.
- Body to finger tips with elbows bent = immediate workstation. Items in current use.
- End of finger tips with elbows bent to finger tips with arm extended = items used less often eg. Telephone, note pads.
- Good lighting to limit eye strain.
- Good ventilation to reduce heat.
- Specific area for each job eg. Washing powder next to washing machine, tea next to kettle.
- Keep work areas uncluttered.
- Surfaces correct/best height.
5. Adopt a good posture
- Activities to be carried out in a relaxed and efficient way, minimising stress on your body, which will in turn save energy.
- Maintain upright and symmetrical posture in all tasks.
- Rest on a perching stool while completing tasks if necessary.
- Avoid excessive twisting and bending.
6. Lead a healthy lifestyle and exercise
- Keep generally fit. Exercise is essential, but balance with rests.
- Gentle aerobic exercise promotes muscle efficiency, strength and stamina. During the warm months, exercise in the mornings or late afternoons when it is cooler.
- Eat a well balanced diet. Refer to dietician if necessary.
- Avoid heavy meals, or only plan light activities afterwards.
- Excess weight, alcohol and smoking can all have a negative effect on fatigue.