Energy Conservation & Pacing

IntroductionWhat 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”

The “Energy Bank”

Techniques for Energy Conservation

1. Evaluate how much time you spend in each role2. The more hectic your lifestyle, the more important it

is that you plan your time wisely3. For your mental health, make sure you “listen to your

internal soundtrack”4. Be realistic in setting your goals5. Make your downtime work for you (Re-energize!)6. Take a look at your values

Principles of Energy Conservation

1. Pacing2. Planning3. Priorities

4. Positioning5. Practice6. 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:

www.vch.eduhealth.ca/PDFs/EE/FA.111.En27.pdf http://www.cotahealth.ca/media.php?mid=57 http://www.advanceforot.com/sharedresources/advanceforot/resources

/DownloadableResources/OT_051503_energy_patient.pdf http://www.rehab.on.ca/mobile/energycon/slides/sld009.html http://www.gregoryaustralia.com.au/ergonomics2.asp “Putting balance into your life”. OT Works:

www.otworks.ca/otworks_page.asp?pageID=706 Retrieved October 29, 2007

“Take a moment strategies for Canadians - the “4 p’s””. OT Works: www.otworks.ca/otworks_page.asp?pageID=709 Retrieved October 29, 2007