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Activity Pacing and Energy Conservation




by Amber Paterson, Occupational Therapist


Exhausted at the end of the day? Have increased pain that carries on into the next day? Activity Pacing and Energy Conservation can help!

There are 4 “P’s” to practice which can help conserve your energy and help you do more of what is important to you.

1. Prioritize

a. Make a list of the things you would like to achieve over the course of a week.

b. Highlight the most important tasks and activities.

c. Consider what must be done as well as meaningful and enjoyable activities. These are important too.

d. Think about tasks that can be delegated to someone else.

e. Ask others for help if needed.

f. Gain confidence in saying “No”. Sometimes we can’t do everything we are asked.


2. Plan

a. Use an agenda to plan your activities for the week.

b. Spread activities throughout the week.

c. Alternate light and heavy tasks.

d. Alternate sitting and standing activities.

e. Plan time for rest breaks.

f. Allow extra time to complete tasks.

g. Use activity shifting – e.g. shift from a physically demanding task to a thinking task.


3. Pace

a. Take rest breaks.

b. Break down large tasks into smaller chunks. E.g. vacuum 1 room a day rather than the whole house in a day.

c. Don’t rush or push through to finish a task, rest breaks can help you go further in the end.

d. Sit to work whenever possible.

e. Change positions often.

f. Use adaptive equipment: e.g. bath seat, reacher, perching stool, electric can opener, jar opener, long handled dustpan.

g. Ask “is there an easier way to do this?” E.g. if chopping vegetables is painful, you can purchase pre-cut or frozen vegetables.


4. Position

a. Ensure work surface heights are just below the elbows in sitting and standing.

b. Use long handled aids for reaching.

c. Use proper body mechanics for lifting.

i. Get close to the item.

ii. Stand with a wide base of support.

iii. Bend your knees and stand with the item, using your legs to lift.

iv. Ask for help with lifting.

d. Pushing is easier than pulling.

i. Use weight shifting from one foot to the other for pushing and pulling.

e. Organize your work area so that things you use most often are within easy reach.


If you would like to learn more about self-management strategies or think equipment may be helpful to you, please contact us to schedule an Occupational Therapy assessment with Amber Paterson.

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