ENERGY CONSERVATION

Energy conservation is a way to avoid fatigue by using common sense.  It means finding the easiest ways of doing your work and finding a good balance between work and rest.  This balance will leave you with a reserve of energy to be used for activities you enjoy and value most. 

The following Steps to Conserving Energy can be applied to all self care, work, and leisure tasks.

Prioritizing

We all value activities differently.  For some, making the bed each morning is essential, while others may place more importance on a morning walk.  Setting priorities means taking a look at your activities for the day and week and putting them in order of importance.   Be sure to include self care, work, and leisure activities.  You can then examine your list and decide which activities are unnecessary and can be eliminated, and which are more difficult and can be delegated to someone else.  For example, rather than spending energy drying dishes and grocery shopping, you may decide to let your dishes air dry and order your groceries by phone.  You will then be left with a list of tasks which you need to do and like to do.

Planning

Organize your list of essential activities into daily and weekly schedules using a calender.  Avoid planning too much on one day, spread activities out evenly, and remember to include rest periods.  For instance, if you are planning to attend a big social event on a particular afternoon, avoid planning many other activities on that day.  Keep in mind the time of day you have more energy and plan to do strenuous tasks at that time.  Extreme temperatures can also affect your energy level, therefore try to avoid being outside during very hot or cold temperatures.   Yard work is best done in the mornings or evenings.  Planning ahead for individual activities is also important.  Make sure that you have all of the necessary equipment within easy reach before beginning a task.  This will prevent unnecessary walking, carrying, bending, and reaching.  It may also be helpful to store duplicate sets of equipment in the areas in which you use them. 

Pacing   

Pacing your activities allows you to make maximum use of your energy.  Remember to balance activity with rest.  A 10 minute rest each hour will help prevent fatigue.  For instance, rather than sweeping the floor immediately after washing the dishes, sit down and read the paper first.  It is also important to pace the rate at which you do an activity.  A moderate pace consumes the least energy.  Playing slow music can help you maintain a moderate pace.  Our bodies give us signals to let us know we are overdoing it.  Pay attention to signals such as trembling, perspiration, shortness of breath, and pain and stop to rest before you become fatigued.

Posture

The position of your body affects how quickly you tire.  Good posture is not simply a matter of standing tall.  It means correct use of your body at all times.  Good posture allows muscles to work within their best range and takes the least amount of energy.   Proper work heights are important.  The best work height allows you to sit or stand with the table just below the level of your elbows.  Arrange cupboards and work areas so that frequently used and heavy objects are within easy reach without bending or stretching.  When it is necessary to bend to reach the floor or a low cupboard, bend at the knees not at the waist.  Activities done in sitting are 25% easier than when done in standing.  Although, cutting your vegetables while seated at the table may feel awkward at first, it will become natural with practice.   Sliding objects requires less energy than lifting and places less strain on your body.  Finally, changing positions is restful because it puts a different set of muscles to work, aids circulation, and helps reduce stiffness.

Conserving energy does not mean doing less or being lazy.  Whether or not you find that your energy is limited or that you fatigue easily, taking energy saving steps allows you to make the most out of the energy you have and enjoy a better quality of life.

 

Brooks, G. (1995). Energy Conservation and Work Simplification. Handout. Kingston General Hospital Occupational Therapy Department.

McIntyre, B. (1997). Conserving Energy. Education Booklet.  Providence Continuing Care Centre,  Regional Geriatric Program Day Hosptial.