|
Hot Tips for Shoveling Snow |
|
Shoveling causes Stress |
Shoveling snow is a vigorous activity that many
people are forced to do, no matter what type of shape they are in.
Performing this activity can be very taxing on the muscles and the heart.
 |
1. A lot of upper
extremity and lower extremity muscle work is required. Any
activity involving a lot of upper body work increases stress on the heart
much more than if you are using your legs alone.
2. Frequent Bending and Lifting-
tough on the body, especially the low back.
3. High intensity and long in duration-
especially if snowfall is significant
|
|
Tips |
|
1. Dress in layers and
shed them as necessary |
|
Same as tip #1 for exercising in the cold (go
back and read it if you haven't already) |
|
2. Take
Frequent Breaks
and Stay hydrated |
|
3. Use Proper Body
Mechanics |
|
Use a shovel appropriate for your height (so
posture is more upright). Bend at the hips and knees and utilize you
legs as much as possible. Keep your spine in a neutral position by
tightening abdominal muscles and don't let low back "round out" as you lift.
PIVOT when lifting/throwing snow,
DO NOT ROTATE YOUR UPPER BODY. Lift
smaller loads instead of large, heavy ones. |
|
4. Warm-up before
starting |
|
Take a quick, vigorous walk in your layered
clothing, then stretch muscles before and after shoveling. |
|
Back
to Article |
