Safe
Snow Shoveling Tips
With the advent
of winter upon us, it’s time
to concern ourselves with one of the riskiest of winter activities:
shoveling snow. Whereas
snow shoveling can be a good exercise, it is also one of the most dangerous
of winter activities. This intensive exercise, in combination with
the breathing of cold air, can be very demanding on the heart, and
therefore precautions must be undertaken before heading outside with
shovel in hand.
The following
suggestions are designed to increase safety with this challenging
activity:
People Who Should
Avoid Shoveling Snow
- Individuals over
the age range of 40-45 years old
- Sufferers of a
heart condition or hypertension
- The physically
inactive
- Smokers
- Sufferers
of low back or neck pain
What To Do Before
Shoveling
- Warm up by stretching
and lightly exercising the back, legs, and arms
- Drink plenty of
water or a sports drink
- Eat a healthy snack
(do not shovel snow immediately after consuming a meal)
- Dress in layers,
so that clothing may be shed as the body heats up
- Apply sunscreen
before going outdoors
While Shoveling
- Shovel in 5-10
minute increments, taking frequent breaks to catch your breath
and stretch your back and shoulders
- Replenish fluids
- Use
a shovel with a long handle. Short handles tend to result in bending
forward,
which puts more strain on the back and neck.
- Shovel
only fresh snow. Powder is much lighter to shovel than a wet, packed-down
snow.
- Push the snow,
rather than lifting it
- When scooping snow,
take half scoops, rather than full
- Bend at the knees,
keeping your back straight. The strong muscles of the legs should
bear the brunt
of the
work, while helping to prevent strain on the heart
and back.
- Take it slow! The
stress of shoveling snow can raise your heart rate and blood pressure.
If you’re
out of breath, take a break. If you experience tightness in your
chest, stop immediately.
After Shoveling
- Replenish fluids,
and fuel the body with a healthy snack
- Take a few minutes
to stretch the back, legs, and arms
- Apply ice to any
injured area for 20 minutes at a time
Every year a number
of lives are lost by seemingly healthy people who did not take the
proper
precautions
before undergoing this common winter activity. This winter, do not take
on more
than you can handle.
If you are at
risk, leave the
shoveling to someone
else.
Patricia Patane,
MS, ATC, PT, CSCS is a Certified
Athletic Trainer,
Physical Therapist,
and
Strength and Conditioning
Specialist
at the Vermont Sports
Medicine Center in Manchester.
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