How Not to Shovel Snow!
According to the American Academy of Orthopaedic Surgeons, snow shoveling can prompt a variety of injuries if the shoveler fails to approach it with common-sense caution. Exercise experts agree adding “shoveling heavy snow can require as much energy as running 9 miles an hour!” So who should and shouldn’t shovel their driveway this winter?
Ã?» Weekend warriors who exercise sporadically or not-at-all and are at/over the age of 45 need not put hand to shovel. Shoveling is not a sport. It’s a winter chore that should be undertaken by an already, in-shape individual.
Ã?» If you smoke; have high blood pressure; are overweight, on chemotherapy or afflicted with heart disease, don’t shovel (regardless of age). Pre-existing conditions tax one’s body to the maximum; adding vigorous exercise can overload it and cause acute flare-ups.
�» New and/or falling snow is lighter than packed-down or melting snow. If you physically can shovel, do it early; often; push it vs. lifting it. Pace yourself. Take breaks and wear a hat to retain body heat/energy.
�» Dehydration is a huge issue for all activity, not just summer ones. Drink water pre and post shoveling. Forego caffeine drinks which can place extra stress on your heart because they increase heart rate and cause blood vessels to constrict.
�» Begin slow, as if going on a long bike ride. Give your body time to accustom itself to pace and movement. Be aware of what you are shoveling by watching out for icy spots and/or uneven surfaces; watch out for icicles hanging from gutters. Avoid falls by wearing studded or slip-resistant boots.
�» Never remove deep snow with one fell swoop! Skim an inch or two off the top; rest briefly and repeat until as necessary. Be aware of any out-of-sync motions, such as throwing snow to the side or over one shoulder; this kind of twisting provokes back pain and throws-off balance. Use a shovel with a small scoop (this forces small, light loads only) then walk to where you want to dump it.
�» Try to keep body mechanics/posture principles in mind: feet should be about hip width for good balance; bending from the knees, not your back, and position face/feet to the direction snow will be dumped.
�» Stretch out afterwards as warm muscles are more pliant than cold ones.
Shoveling snow is not the exercise to use for starting a fitness program, but it can keep a tuned-up body toned. So if dealing with the white stuff is part of your regular winter calendar, start now with squats, stretching, moderate amounts of walking and over head lifting exercise. Your driveway will thank you for it!
