Energy Conservation & Pacing

Introduction What is Energy Conservation? Using efficient methods to perform daily living tasks to reduce fatigue, control pain, and prevent injury Skill for people whose fatigue or pain limits their ability to function

How? Achieving a balance between work, rest, and play Balance = Consider your particular lifestyle and value system

What’s the point? Find energy to complete each task Have energy that lasts throughout the day Gives you control over your life Maximizes your quality of life

The “Energy Bank”

Techniques for Energy Conservation 1. Evaluate how much time you spend in each role 2. The more hectic your lifestyle, the more important it is that you plan your time wisely 3. For your mental health, make sure you “listen to your internal soundtrack” 4. Be realistic in setting your goals 5. Make your downtime work for you (Re-energize!) 6. Take a look at your values

Principles of Energy Conservation 1. Pacing 2. Planning 3. Priorities 4. Positioning 5. Practice 6. Physical Fitness The 6 ‘P’s…

1. Pacing Working on tasks according to a time schedule to produce a consistent activity level day to day and week to week

Pacing Techniques Place time limits on an activity Break large tasks into small, manageable parts Follow a work/break cycle Work within your tolerance level Take a break BEFORE the onset of fatigue or pain

2. Planning Organize your time effectively by considering: What needs to be done How it can be done The energy required to do it

Planning Techniques Analyze each activity’s energy requirements Schedule according to your strengths Example: if you have more energy in the morning, plan a heavier activity for that time Leave time for unexpected events Plan out the activity Gather all required materials before starting an activity to save time and energy

Planning Techniques Use a day planner to organize your activities

3. Priorities Enables important activities to be completed before energy is depleted Identifies activities that can be delegated to others or done at a later time

Priorities Decide what is: Urgent Important For later Perhaps never

4. Positioning Proper body positioning can conserve energy and reduce fatigue/pain by decreasing an activity’s energy demands

Poor Posture Poor posture DOUBLES the stress on the spine as compared to standing Effects: Tiredness, headache, back, leg and feet problems

Proper Posture The spine is perfectly formed for normal standing posture Spinal structure: cervical, thoracic and lumbar spine

Positioning techniques Sit when possible Organize the workspace: minimize clutter, check work heights Use proper posture when working for long periods of time (“mental checks”) Change position every 15 minutes if possible

Positioning Techniques - II Use proper body mechanics when lifting and carrying Divide heavy loads Carry objects close to the body Bend at the knees/waist Feet apart for a wide base

5. Physical Fitness FITNESS ACTIVITY TOLERANCE Increased fitness = increased activity By becoming more fit, you can spend more time on your purposeful and meaningful activities

6. Practice The ONLY way to incorporate the principles of energy conservation into your everyday life! Changing your habits and routines is a long term goal

Energy Conservation What is the bottom line? Conserving energy does NOT mean doing less, rather… …it allows you to make the most out of the energy you have and enjoy a better quality of life!

Strategies

Strategies - Home Re-organize spaces Electric toothbrush Bath seat Left hand/right hand techniques Slide objects rather than lifting Electric rather than manual appliances

Strategies - Kitchen Use sharp knives Cut vegetables after cooking Reduce clean up with non-stick pots/pans, aluminum foil to line cooking sheets Lightweight pots and pans Cook and save large quantity meals (although more time spent up front initially) Soak dishes before washing Drip dry/air dry dishes rather than hand drying

Strategies - Work/Play Sit to garden, use long-handled tools Prepare clothing the night before Slanted work surface Planned breaks: for stretching, changing posture, nutrition

Replenishing the ‘Energy Bank’ Good night sleep Listen to music that soothes or energizes Take a short walk Take time to eat well How do you replenish your ‘bank’?

??? Questions ???

References Vancouver Coastal Health: es/DownloadableResources/OT_051503_energy_patient.pdf es/DownloadableResources/OT_051503_energy_patient.pdf “Putting balance into your life”. OT Works: Retrieved October 29, “Take a moment strategies for Canadians - the “4 p’s””. OT Works: Retrieved October 29,