The document provides energy conservation techniques for individuals experiencing fatigue, back pain, aging, or other conditions affecting their energy levels. It discusses pacing oneself, prioritizing tasks, sitting when possible, simplifying tasks, and maintaining good posture. Specific examples are given for grooming, dressing, showering, housework, cooking, grocery shopping, and home safety. The overall goal is to preserve physical function and promote wellness by breaking tasks into smaller, more manageable units and alternating between activity and rest.

1. Energy Conservation Techniques
Shamima Akter
B.Sc (Hons) in Occupational Therapy & Masters in
Rehabilitation Science (enrolling)
Assistant Professor
Department of occupational therapy
Bangladesh health professions institute (BHPI)

2. Energy Conservation Techniques
Energy conservation is a multi-layered skill that offers many direct
benefits: preserving physical function (increase endurance,
maintain strength and muscle power), promoting wellness,
maintaining a sense of personal efficacy and/or enhancing
performance in activities of daily living; therefore preventing
muscle strain, respiratory and cardiovascular stress.
– Fatigue secondary to disability
– Back pain
– Aging
– Palliative care
– Rheumatoid arthritis
– Osteoarthritis
– Musculoskeletal conditions
– Pulmonary care
– Cardiac care

3. Principles
– Plan ahead
– Pace yourself
– Prioritize
– Sit when possible
– Use work simplification technique
– Maintain good posture

4. PRINCIPLES EXAMPLES
1. Plan ahead Gather all items needed before an activity
Spread heavy and light tasks throughout the day
and week
2. Pace yourself Perform energy-demanding tasks earlier in the day
Plan the day to balance rest and activity
Break activities into smaller units that can be done
over a number of days
Pace yourself during activities, and do not rush
Take frequent rest breaks

5. PRINCIPLES EXAMPLES
3. Prioritize Decide activities that are important to be
completed and ones that can be completed later
or eliminated
Delegate tasks to other family members
4. Sit when
possible
Use a seat in the shower
Sit on the bed or a chair to get dressed
Consider using a high stool

6. PRINCIPLES EXAMPLES
5. Use work
simplification
technique
Eliminate unnecessary tasks (e.g. buy
permanent- press clothes, precut
vegetables)
Work in a well lit and well ventilated
environment
6. Maintain good
posture
Avoid a prolonged stooped posture
Avoid excessive reaching and bending by
prearranging work centers to be at an
appropriate height and keeping frequently
used items at comfortable heights

7. Grooming
– Sitting by the sink or mirror when combing your hair,
brushing your teeth, washing your face requires less
energy.
– Using enlarged or built up handles for toothbrushes or
combs when your grip strength is decrease will take less
energy.
– Use electric toothbrush as an alternative to conserve
energy.

8. Dressing
– Try to do major part of a task while seated in a chair.
– It is easier to put the weak arm in the sleeve first when
dressing and to take your trong arm out of the sleeve
first when undressing.
– Take frequent breaks in between.
– Loose-fitting tops with front-closing zippers, ties or
buttons are most convenient.
– A button hook may help you with manipulating small
shirt and trouser fastenings/ buttons.

9. Showering/Bathing
– Use a hand held shower and long handled sponge to
reach behind your back and toes.
– Drying off with terry cloth robe requires less energy
than drying off with a towel.
– Rest before and after your bath/shower.
– Use a bath seat with back support in the tub while
showering to conserve energy.

10. Housework
– Sit rather than stand to do a task if possible.
– Alternate work and rest periods to allow your energy
bank to replenish.
– Break down activities and perform them throughout the
week, balancing light with heavy tasks.
– Have work in front of you rather then at the side.
– Slide rather than lift objects.
– Use long handled dustpans/ bathtub sponge to decrease
the need for bending.
– Store frequently used items in containers to reduce
unnecessary trips around the house.

11. Housework Continue..
– Containerize: put everything needed for a task in a
basket, e.g. Group together items for morning care.
– To decrease fatigue, use fitted sheets to eliminate
energy spend on making the bed.
– Transporting items in a bundle buggy rather than
carrying them in a basket requires less energy.
– Pace your work schedule: Don’t try to complete all the
tasks in one day. Have a weekly plan for scheduling
major tasks such as washing, shopping, cleaning so one
task can be done each day.

12. Cooking
– Assemble all ingredients and utensils before beginning
to prepare a dish.
– Plan ahead with meal preparation
– Make large meals and freeze them for later use.
– Use lightweight cookware to conserve energy.
– Use paper plates or plastic cups for snacks/lunches to
eliminate dishwashing.
– Use electric appliances such as can openers, blenders,
food processors, dishwashers, etc. to conserve energy.
– Eliminate unnecessary steps if possible, e.g. let dishes
air-dry rather than drying them by hand.

13. Groceries
– Organize your grocery list by aisle.
– Shop with someone who can assist with bags.
– Consider using grocery delivery service temporarily for
heavy items.
– In addition, you should consider safety in your home
environment.
– When you are tired and weak, it is all too easy to have
an accident that can delay your recovery.

14. Safety Suggestions
– Remove scatter rugs or use double-sided tape to secure it down.
– Clear all small objects such as bathroom scales, door stops from
the floor to eliminate the possibility of slipping/tripping.
– Install additional phones to avoid tripping over extension
cords. Use cordless phones as an alternative.
– Check stair treads/thresholds for loose hardware since most
falls occur on the last step of stairs, make it more visible by
having the area well lit or painting it a different colour.
– Use railings where present.
– Have a lamp beside your bed to avoid stumbling in the dark.
– Check the bathroom. Use rubber mats in the tub or shower to
prevent slipping.