Energy Conservation Techniques
The 4 P’s of Energy
Plan
- Evenly distribute harder tasks throughout the week.
- Decide what time of day is YOUR best time of day and do the more strenuous activities including exercise then.
- Use labor saving techniques. Example: soak dishes before washing.
- Perform activities sitting if possible. Examples: folding laundry sitting on couch etc.
- Organize your workspace. Example: Avoid reaching, bending, carrying, and climbing as much as possible.
Prioritize
- Decide what jobs are most important.
- Learn to let go of guilt caused by not finishing a task due to fatigue. There are other days.
- Delegate tasks to other people if possible.
Pace
- Alternate easy and difficult tasks.
- Take frequent breaks during a task. IE 10-15 minutes every hour.
- Work with gravity assisting, not resisting.
- Get plenty of sleep and rest. Plan on 10-12 hours of rest including naps.
- Rest 45-60 minutes after meals. It requires a lot of energy and oxygen to digest meals.
- Do not rush! Rest before becoming exhausted.
Performance
- Doing some activities a certain way may help increase the length of time you can do an activity and make it easier all the way around.
Use correct body mechanics
- Keep the head and neck aligned with the trunk and tuck the chin.
- Keep shoulder and hips in alignment.
- Move your feet when turning around.
- Maintain pelvic tilt by tucking in your buttocks.
- Keep one foot raised on a low stool when standing.
- Bend your knees and keep back straight when lifting a low object.
- Keep objects close to your body while lifting or carrying.
- Inhale when extending arms and exhale as arms come back. Example: sweeping and vacuuming- inhale as the vacuum goes out and exhale as you pull it back toward you.
