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Health & Wellness

Shoveling Snow Safely

Reduce your risk of injury or heart attack while shoveling snow this cold season by taking a few precautions and listening to your body.


While shoveling snow can be a great workout, it can come with its own risks. What makes the activity so risky? Shoveling snow or pushing a snow blower can be as strenuous as running at full speed on a treadmill and puts strain on the heart. Cold weather also increases blood pressure and impacts blood flow and risk of blood clots. Reduce your risk of injury or heart attack while shoveling snow this cold season by taking a few precautions and listening to your body.
 

Warm-up prior to the activity:

Just like any physical endeavor, warming up your body to prepare it for the activity is a safe idea. For the most effective warm-up, consider what movements you will naturally do with the activity and do them less intensely to begin safely preparing your body for the work. Some good exercises would be to mimic shoveling without the shovel and snow, stretch and moving your arms to gain range of motion; get your heart rate up with some brisk walking; complete some arm pulses to wake up your shoulders; and do some lungesor squats to warm up your legs.


Prepare properly:

Choose an ergonomically designed, plastic shovel to make the job easier. The lighter plastic, rather than metal, cuts down on the weight of the load, and an ergonomic shovel will cater to the way you move. Make sure to dress in layers so you can easily adjust your body temperature and wear a scarf over your mouth or a facemask to protect your lungs from the cold. Finally, bring out water to keep you hydrated while you work.


Practice effective technique:

Shovel early, often, and take breaks. Plan to shovel the snow at frequent intervals (if it is going to snow for a long time), or right after it has finished snowing when the snow is lighter. Try to push your load rather than lift and empty, and avoid too much weight on your shovel at a time. Always lift with your legs rather than your back and wear a back support if necessary. Take breaks as needed and don’t work until exhaustion.

 

Additional safety tips:

Remember there is no shame in asking for help or delegating the task to someone else if you aren’t feeling up to it. If you live alone or know you have a condition that may be aggravated by the activity, bring your cell phone out with you. If you start to get overheated or experience shortness of breath, tightness in your chest, or a racing heart stop and head inside for a break. If you think you are having a heart attack, call 911 immediately. As always, consult your medical professional to determine if shoveling is safe for you.