Conserving energy Te penapena pūngao

• Use a diary or calendar to plan daily, weekly and monthly tasks. Look after yourself first.
• Prioritise your healthy habits, exercise, good food and rest.
• Do not forget to have fun and stay connected with important people in your life and take part in activities that you enjoy.
• Ask for help or get someone else to do something for you. Consider asking whānaumembers, community services, neighbours, volunteers or friends.
• Asking for help to get things done means you can use your energy on the things that matter most to you.

High expectations can lead to frustration, so be patient with yourself and set achievable goals. Challenge old habits. Ask yourself, "Is it essential that I do this task in the usual way?" and "Is it essential that I do this task today?" Give yourself time to adapt to new ways of doing things.

• Do the things that use most of your energy at the time of day when you have the most energy.
• Plan for rest breaks and interruptions.
• Break jobs into smaller steps. For example, rather than mowing the whole lawn in one go, do it in 2 or 3 goes.

Keep your arms and body close to the activity you are doing.

• Carry objects close to your body.
• Organise equipment or food to be within easy reach.

Keep most activities between waist and shoulder level.

• Store commonly used items on middle shelves.
• Work at benches that are at waist height.
• Use long-handled equipment, for example, long-handled reachers, long-handled pruning shears, a broom, a dressing stick, a sock aid and a bathing brush.
• Bring your feet to you. For example, try sitting and resting your foot on your knee to towel it dry, put socks and shoes on, or to tie your laces.

Avoid heavy lifting.

• Use trolleys — push rather than pull, slide rather than lift.
• Let your bigger muscles do the work — squat with your legs, avoid bending your back.
• Divide the load — put fewer groceries in each bag, only half-fill the jug.

If possible, sit when you are doing something. Think about using a high stool or chair in your kitchen, bathroom or at the work bench. Standing uses more energy. See if you can sit while:

• ironing
• washing dishes
• showering
• chopping vegetables
• gardening
• making phone calls
• working in the shed.

If you notice you are more tired or short of breath, you will need to slow down to get your tasks done. If you rush, it will take longer to get your energy back. If you go slowly and pace yourself, you can get a lot more done before needing a rest.

Do not hold your breath or rush through the task to get it over with. This will only make you more tired or short of breath. If you find an activity too hard, stop and recover, then begin again at a slower pace.

• Use slow, rhythmic movements.
• Alternate light and heavy activities throughout the day, and spread heavier tasks throughout the day, week and month.

When you feel tired or short of breath, try different positions to help you regain control of your breathing.

• Try stopping and resting.
• If you are standing, lean forward over a chair or steady surface, or lean back or sideways onto a steady surface, dropping and relaxing your shoulders.
• If you are sitting, lean forward over your elbows on your knees.

If you keep working until you are tired or out of breath, you may take longer to recover. Take regular breaks before, during and after working.

• Break tasks up into chunks and pause between each chunk.
• Relax — when you feel worried, anxious or uptight, your body uses more energy. This can make you tired or breathless. Relaxation can help restore energy. Concentrate on relaxing your muscles and slowing down your breathing.
• Try to get plenty of rest. Schedule a rest every day and make sure your legs are raised (elevated) when you are resting.
• Try to get plenty of sleep at night. 
• Rest for 20 to 30 minutes after a meal.

• Allow dishes to air dry.
• Use a clothes basket with wheels for getting laundry to the line.
• Use a clothes horse rather than reaching up to the washing line.
• Carry items such as your phone in an apron with pockets.
• Barbecue tongs are useful for picking things up off the floor.
• Keep a slow cooker, electric frying pan or mini oven on the bench for cooking.
• Sit on a stool to shower and dry yourself.
• Use a bathrobe or hand towel for drying yourself.
• Clothes made out of stretch fabric are easier to get on and off.
• Electric toothbrushes do the work for you.
• Use a commode or urinal bottle to save getting to the bathroom at night.

Occupational therapists can help you work out ways to do your everyday activities in a safe, independent and satisfying way. You can talk to your healthcare provider about being referred to an occupational therapist in the public system, or you can choose to see a private occupational therapist.

Occupational therapists — Healthpoint

Find a therapist — Occupational Therapy New Zealand