How To Conserve Energy: Kitchen Edition #3 (the way that you move)

How we lift objects matters. So does how we decide to move our body in relation to working (exerting effort). It protects us from injury but also helps us be energy-efficient!

TIP #1: Mental Lifting.

I know that it sounds really weird but thinking about lifting BEFORE you do it changes the outcome. It helps you reflect on not just how you're going to lift that object but rather how you're going to lift it well. Thinking about how much it weighs and how awkward it may be to carry helps you to problem solve. This is an important first step to lifting.

Also you may have heard of something called 'Graded Motor Imagery' before. Sometimes your brain learns that an everyday activity, let's say walking, is now dangerous and it sends the pain signal to warn you of that danger. Well you can actually teach your brain to be less overly protective by doing an exercise that's called 'Graded Motor Imagery'. When you use your imagination to see yourself doing something painful, let's say walking, there are neurons in your brain (specific to different regions in your body) that get fired up and retrain your brain to interpret the walking as harmless. Elite athletes use this to help them manage the anxiety that comes with high performance sports and remain mentally focused which is very important for success in their field! For more on this please check out the Curable app! It's not a free resource but a great one with many brain retraining exercises.

TIP #2: Lifting (rigid) heavy things.

Have you ever leaned over, far away from an object and when you went to lift it you felt pain? Do that over and over again and it's a recipe for disaster! As a truck driver my husband lifts heavy things all day and he knows this better than most! It never pays to cut corners when lifting. If you need to lift something that is heavy (and rigid) make sure you're well supported before you bend your knees, tighten your stomach muscles (strong core) and lift with your legs... not with your back! Your elbows and the heavy object should be as close to your body as possible. The further from your body the load is, the more pressure it puts on your spine. Lifting properly will save you lots of spoons (and pain).

TIP #3: Lifting (floppy) heavy things.

Think huge bags of flour from Costco! In lots of ways lifting flexible objects is much like lifting rigid ones. You still have to lift with you legs and hold the heavy object close to your body. However the way you pick it up is different because when you go to lift it up, it doesn't hold its form. Lifting from the ground, up to bended knee, then upwards on your thigh towards your core and then to a standing position is the most efficient way. Personally I find floppy heavy items the most challenging to lift.

TIP #4: Using different techniques to lift.

In the chronic pain program they used to talk about different ways to lift heavy objects - some of them have self explanatory but fun names! The Skier: Squat like you would it you were going to sit down for dinner, bending at the hips, putting your weight on your feels and keeping your back straight like a table top while reaching down to pick up your object. It's supposed to be easier on the old knees! The Golfer: We were also taught a technique called the golfer that's used for lifting lighter objects with one hand. Hold onto a object that's steadfast (solid chair) with one hold while lifting one leg backwards but still keeping it aligned with your body. Then pick up the object from the ground while slightly bending the knee that you're standing on. They call it the golfer because it's how golfers pick up their golf balls. The Lunge involves resting on bended knee with one leg while keeping the other leg bent at 90 degrees, foot on the floor. Holding onto the heavy object close to the body push off the leg whose foot is planted on the floor. Bring your foot from the leg with the knee resting on the ground forward as you come to a standing position. Using good techniques to lift may save you lots of money in physio bills!

Practising the basic principles of good body mechanics will serve you well into old age. It's definitely changed how I lift things and how often I help bring in bags and boxes of groceries. Sometimes my husband Scott will say, "it's okay I'll do it" and I respond, "no that's okay I can do it!" With that being said there's no harm in delegating and asking for help either. I look at the opportunities where I feel good enough to help as strength training!