&ssmeiatisn sf ehartered Physiotherapists in Hespiratory flare

Energy Conservation

People with lung problems often get short ofbreath or tired, or both, doing daily tasks suchas getting dressed or doing jobs around thehouse.

Energy conservation is conserving (saving)your energy. It means finding the easiest wayof doing the everyday tasks you have to do,so that you have some energy left over to dothe things you wou[d [ike to do. Learning touse the ideas in this leaflet wiLL help you to dothis.

It is important to remember that conservingenergy is not about avoiding exercise. Energyconservation is about making everyday taskseasier and it wi[l. allow you to have someenergy left for exercise. Exercise is importantto increase your fitness and improve yourheatth. Being fitter wiLl. hetp you manage tasksand chores more easily.

To hetp you control your breathing doingthese everyday tasks you can also Learn anduse the breathing exercises in leaflet GL-02.

Remember to take rests before you get tooshort of breath You can rest in one of thepositions in leaflet GL-01 to help you to recoverduring activity.

How do I conserve energy?

The fo[lowing ideas to conserve or save energycan be used for any activity or task:

S Ptan aheadffi Avoid the Boom-Bust Cycte

W Pace yourself0 Use breathing exercisesG Sit during tasks and activities& Minimise arm ryovementsG Avoid bending, reaching, twisting€ Use good postureS Use good body mechanics

How do I plan ahead?

Your week'Think about aL[ the tasks you needto do during the week ahead. Spread your tasksthroughout the week, rather than doing thematl in one day. Try to avoid having two verybusy days together.

Your day: Spread heavy and Light tasksthroughout the day. This allows you to recoveryour energy after a heavier task. Then you wi[[have some energy teft to do other things.

Do the heavy tasks when you are at yourbest in the day. For example, if you have moreenergy in the morning, do your biggest orhardest tasks then. Avoid heavy jobs when youare tired.

Eoch task'Gather atl the items you need for a

given job; for exampte, ingredients, utensits,pots and pans for preparing your meat or yourclothes before starting to get dressed. Thentake a rest before starting the task. This atlowsyou to recover your energy so you have someleft to do the task.

Whot is the "Boom-Bust Cycle"?

The boom and bust cycle is peaks of over-activity (the boom) and troughs of under-activity (the bust).

For example, on a good day when you havemore energy, it is tempting to do aLL the jobsor activities that you have put off before. Ifyou do this, you may do more than your body isused to. As a result you can experience fatigueand tiredness and feel more short of breath.This Leads to the 'bust' phase, where you haveno energy. To recover from this'bust' phaseyou are forced to rest, sometimes even for a

few days.After a few days rest, you feel better and

start the over-activity again and so this

Association of Chartered Physiotherapists in Res

) you are abte to do tess and Less even on the'boom'days and the'bust' periods last longer.This is because each period of under-activity('bust') resutts in a drop in fitness.

How do I pace myself to conserve energy?

Pacing to conserve energy is the oppositeof the Boom-Bust cycle. It is learning torecognise how much you can do and at whatspeed, so that you avoid exhaustion. you Learnto pace yourself and take enough rests. Byslowing down, or stopping to rest before youare exhausted, you witl be able to continueor restart the activity, and you wil.[ find thatyou can carry on for Longer. It atso means youwon't need to rest for as [ong, because you arenot as tired when you do stop to rest. Hurryingmay have always been part of your tife buttrying to use these pacing tips may help you todo more. Pacing requires practise and it can behard changing lifetime habits.

Pacing is especiatty useful when you arebreathtess or tired, and so how often andwhen you use these tips witl vary from personto person. Most people find that pacing isespecialty hel.pful when they are unwelt, andmany use it at[ of the time. Practising whenyou are we[[ can make it easier to use whenyou are unwetl.

Keeping to a moderate, steady pace duringtasks and activity a[[ows you to be mostproductive. For example, don't rush to get tothe top of the stairs, pace yourseLf to leavesome breath for when you get to the top. youshou[d ptan rest periods throughout the day,such as a short rest period every hour. ThiswiLL heLp you to conserve your energy and keepgoing for more of the day. Some heLpfuL tipsare:

I Avoid fatigueO Get enough restI Do not wait untiI you are tired before you

stop and restO Try to have a rest or [ie down for a short

time in the afternoon to recover some of the

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energy used during morning activitiesO Avoid hurrying or rushingI Avoid large mealsO Avoid activr'ties for L hour after meals

How do I do breathing exercises?

Use the exercises in leaflet GL-02 to heLpyou. Ask your physiotherapist to provide thisfor you. If you have been taught pursed Lipsbreathing or'b[ow-as-you-go' you can use theseduring activities. Do not hold your breath -When in doubt, breathe out!

Have adequate ventilation in your home-cooking odours, cleaning products andhumidity can make breathing more difficult.Avoid aerosots and sprays; for examp[e, tryusing a damp cloth to dust.

Why should I sit during tasks andactivities?

Sitting uses less energy than standing. Forexample, try sitting in the bathroom whenwashing or drying yoursetf. Having a seat inthe shower can be helpfuL. Sitting down for a

simple task such as to prepare vegetabtes for a

meal can also help you to save your energy.

How con I minimise arm movements?

This is especiatty important for tasks aboveshoutder level. Try to keep your elbows aslow as possible and close to your body. Forexamp[e, rest your arm against your chestas you ctean your teeth. If you can, supportyour eLbows on a surface wh'en working in oneptace, for examp[e, when preparing vegetables,or shaving, brushing your teeth or combingyour hair. See Leaflet GL-01 for positions toreduce breathlessness. Use a towetling robeinstead of rubbing yourself dry with a towel.For activities or tasks above your head, try tobreak the activities down into sma[[er sections,and have a rest between each section. Breathe

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out when you lift your arms

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I How do I avoid bending, reaching,twisting?

0rganise your things so that they are withinreach. Instead of twisting, move your feet toturn your body. If you do have to bend, reach

or twist, breathe out as you do it. Use longhandled equipment for reaching for example a'helping hand'to pick things up from the flooror a Long handled sponge to wash your feet.

How do I use good body mechanics?

The way that you do an activity can make iteasier or harder. Good body mechanics can

help you to make tasks easier. For example ifyou need to move something, it is easier topush or puLl it rather than lift it. Pushing isusuatly easier than pulling. If you need to move

something in the k'itchen you can slide objectsaLong a counter rather than lifting or carryingthem.

If you do have to lift something, bend yourknees and use your leg musctes rather thanbending your back, and stand close to anyobjects to be moved. This wilL hetp you to use

the stronger musctes in your legs to do thework and wiL[ also be better for your back.

If you have been taught 'b[ow-as-you-go' youcan use this when you have to Lift or move

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objects. For more information see Leaflet GL-02

- ask your physiotherapist to provide this foryou.

If you would [ike more hetp or advicewith energy conservation, ask to see aphysiotherapist or OccupationaI Therapist.

Association of Chartered Physiotherapists inRespiratory Care

www.acprc.org.uk

British Thoracic Societyw ww. b rit-th o ra ci c. org. u k

British Lung Foundationwww.lunguk.org

Chartered Society of Physiothgrapywww.csp.org.uk

Asthma UK

www.asthma.org.uk

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S- .J - t Based on recommendations from Guidetines for Physiotherapy management of adutt, medical, spontaneousty breathing patient*-:EU,{ -- www.brit-thoracic.org.uk/cLinicat-information/physiotherapy/physiotherapy-guidetine.aspx' f"' This Jact sheet is Copyight a ACPRC 2011 and proteded under UK ond international low