Shoveling snow is HARD WORK!
It takes as much energy to shovel snow as it does to swim laps for 20 minutes.
Shoveling for 15 minutes is equal to a moderate aerobic exercise workout. No wonder you’re beat when you’ve finally got your driveway or sidewalk cleared!

Experts say if you have a history of heart attack or heart disease – if you smoke – you should hire someone for the job. Plus, if you’ve got high cholesterol or high blood pressure, it’s no good to pick up that shovel! Instead, pick up the phone – call someone to take over the job.

However, if you have to do handle the chore yourself, learn to manage it without ruining your back or having a heart attack. After all, nobody wants to swoon over their snow shovel or pass out in a snow bank.

Get Ready

• Dress in layers so you can remove clothing as your body warms up.
• Wear a hat, gloves, a warm scarf.
• Skid proof boots can help avoid falls.
• Choose gloves or mittens that allow you to get a good grip on the shovel handle and keep your hands warm and dry.

Warm Up

• Walk in place inside, or go up and down stairs to get your muscles moving.
• Stretching exercises helps loosen up arm and back muscles.
• Use Proper Equipment
• A plastic shovel is lighter weight.
• Choose an ergonomically correct shovel; one with a curved handle is easier on your back.
• A shovel made to push snow that is light and fluffy makes the job easier.
• A shovel with a small blade for handling a load of heavy, wet snow is better for your back

Shoveling Technique

• Stand with your feet shoulder width apart to maintain your balance.
• Try to keep the shovel close to your body.
• Push into the snow, using your legs, not your back.
• Bend at the knees – not your waist or back.
• Lift with you legs – not your waist or back.
• Scoop snow onto the shovel and walk to where you want to dump it.
• Try not to hold the shovel far out from your body as this places a strain on your back and arms.
• Dump the snow in front of you.
• Do not twist your body.
• Do not throw snow over your shoulder.
• When snow is deep, take a shovel full off the top, then gradually remove the rest in layers.

Precautions

• If you experience pain of any kind or severe shortness of breath, stop working. Seek help if necessary.
• Don’t eat or smoke right before shoveling as this increases the burden on your heart and blood vessels.
• Pace yourself and take plenty of breaks.
• Drink a lot of water as it’s important to keep hydrated.

Shoveling in very cold weather can make the job more difficult and places a greater strain on your body. Every winter, there are heart attacks and assorted back injuries among people who tackle this job. The task can be completed but use your head and work safely.