With another winter storm set to come in, it’s worth thinking about shoveling safety.
But first, the good news. A 1996 Surgeon General’s Report on Physical Activity and Health found that just 15 minutes of shoveling snow counts as moderate intensity activity. So, yes, you can count a day in which you have shoveled snow as one in which you have had some exercise!
But if you do not shovel regularly (and who does?) there are some safety tips you can keep in mind to protect your health, most particularly your back.
First, if you have a history of heart attack, high blood pressure, or heart disease, or if you are a smoker or lead a sedentary lifestyle you might want to ask someone else to shovel. The combination of cold and sudden activity can increase your risk of heart attack while shoveling snow. Shoveling snow, or even pushing a snow blower — particularly when the snow is heavy and wet — is labor intensive. This aerobic activity, combined with cold temperatures, can constrict blood vessels and decrease the amount of oxygen getting to your heart. So please take seriously the risks to your health if you do have a history of heart disease.
Otherwise, some tips to follow before shoveling include:
- Warm up before heading outside: Walk in place, shake your arms, or even do some jumping jacks to prepare your muscles.
- Practice proper technique: Push the snow with your shovel to clear walkways. Try to avoid lifting and tossing the snow with your shovel. By pushing the snow, you will put less strain on your back. If you must lift the snow, try to bend your knees and lift with your legs rather than your back.
- Dress in layers: As you warm up by shoveling, remove layers to keep from overheating.
- Take frequent breaks: Stop every few minutes to stretch and rest. And be sure to take sips of water, especially if you are sweating a lot.
Until next week, Stay Well!