energy conservation & pacing. introduction what is energy conservation? using efficient methods...
TRANSCRIPT
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