Self-help Tips for the Elderly

Coping with fatigue in self care

Some elders may feel tired easily. Even simple chores of daily living tasks can make them exhausted. Knowing the causes of fatigue and the use of energy conservation techniques, can help one manage daily living tasks easier.

Symptoms of fatigue

•  easily feel tired and lack of energy

•  increased pain in muscle, e.g. low back pain

•  difficulty in concentration and decision making

•  a feeling of helplessness and loss of control

•  irritable

•  poor appetite

 

Factors related to fatigue

1. Physical causes

•  Tiredness may be due to diseases, e.g. anemia, diabetes, thyroid or adrenal gland problems, depression, or anxiety. Besides, joint pain also affects mobility and exercise tolerance.

•  Side effects of drug, e.g. tiredness and drowsiness from anti-hypertensive drugs.

•  Inadequate sleep can lead to reduce alertness and loss of energy.

2. Lifestyle and habits in performing daily living tasks

•  Poor posture, such as prolonged sitting for 1 to 2 hours, can reduce muscle strength and joint flexibility, which affects mobility and increases tiredness in elders.

•  Neglecting rest breaks can lead to over-exhaustion.

•  Improper posture, such as sitting on a low stool for bathing, squatting on the toilet etc. will increase stress on the joints, leading to fatigue.

3. Home environment and the use of equipment

•  Room temperature: If it is too hot or too cold, the body would use extra energy to maintain homeostasis, hence leading to fatigue. Inappropriate temperature also affects the quality of sleep and lead to inadequate rest.

•  Noise: Being in a noisy environment increases the difficulty in concentration, induces agitation and fatigue. Noise also reduces the quality of sleep, leading to inadequate rest.

•  Inappropriate arrangement of furniture: If objects are placed too low or too high, extra energy is required to handle them, leading to increased fatigue. Unsuitable chairs fail to provide proper support for the back and legs, then lead to inadequate rest and fatigue.

Practical tips in self-care

1 Understand your own capabilities

•  Elders should assess their own conditions and abilities realistically.

•  More energy will be consumed when performing tasks in a hurry. Avoid over-loading yourself and seek help from others if necessary.

 

2. Schedule your daily living tasks

•  Plan the activity schedule ahead. Arrange intermittent short breaks during activities to allow the body to recover. This is more effective then taking a long break after prolonged working for two to three hours.

•  Perform tasks in gradation to allow the body to warm up.

•  Maintain the activity level and avoid lying in bed all the time.

•  Be alert to body signals, e.g. pain, numbness, muscle soreness, tiredness, tremor etc., as these are warning signs showing the need for rest. Fatigue will follow if these signs are neglected.

3. Use assistive devices

Appropriate assistive devices can help to reduce energy consumption and prevent fatigue.

•  If there is joint pain or impaired dexterity in fingers, choose loose fitting clothing with elastic waistband, use Velcro to replace buttons, or use a ‘buttoning hook'. Choose footwear made of soft materials, and with good heel support of less than 1.5 inches to reduce fatigue of the knees and back.

•  Use smaller face towel, and electrical toothbrush.

•  If the elders need to get up frequently to urinate, use a urinal or bedside commode to reduce effort. This also helps to reduce risk of fall.

•  Use a bathboard or shower chair to bathe in comfort.

•  Choose chairs with appropriate height and adequate back support. While sitting, the knees should be at right angle, and the heels should be placed on the floor (as diagram 1). Activities like reading newspaper or preparing vegetables can be carried out in sitting position at the table. The height of table should allow the forearm to be placed over it with the elbow joint in right angle (as diagram 2). The height of the bed should be similar to that of the chair, and the mattress must be firm enough for back support.

4. Match the posture with the environment

• Maintain proper postures when performing daily living tasks. Avoid keeping joints in improper position, like sitting on a low stool; bending the back and squatting, so as to reduce joint erosion.

•  Daily necessities should be easily reachable. Avoid climbing up or squatting down to get things, which may put stress on the shoulders and back.

 

5. Community resources and support

If elders constantly suffer from fatigue and find it difficult to recover even after rest, or have difficulty in performing daily living tasks, they can seek help and advice from Social Welfare Department or DECC / NEC to apply for Home Help / Home Care Services.

Seek advice from health professionals if you have query about your physical condition.

Related topics

Safe and Easy Ways to do Housework

Assistive Devices for Activities of Daily Living (i)

Osteoarthrities of Hand

Osteoarthrities of Knee

Low Back Pain