Snow shoveling season has arrived. Undoubtedly, this is not a favorite undertaking for a number of people. Still, when the white stuff piles, it does need to be removed. Fortunately, there are some physical benefits to shoveling, like a great cardio workout and exercising key muscle groups. On the flip side, though, injuries can occur. The tips below could prove useful when carrying out this wintry chore.
- Dress Properly. Most experts agree that dressing in layers is important when going out in the cold. If you become too hot, you can always take a layer off. In addition, wear insulated gloves, thick socks, waterproof boots (with good traction), and a hat for your head (our bodies tend to lose heat if our heads are not covered!).
- Warm up. It is very important to warm up before snow shoveling. Perhaps take several minutes to stretch your legs, arms, and back. Then, conclude by walking for five or so minutes. Afterwards, it is also wise to cool down, maybe by walking in place?
- Choose the Right Shovel. Ergonomic shovels are typically available at hardware stores. They often have a curved handle, lightweight design, and result in less strain on the back.
- Pace Yourself and Hydrate. It is important to hydrate when snow shoveling, as shoveling, like many other activities, can deplete fluids. In addition, set realistic goals, and do not take on more than you can comfortably handle.
- Bend at the Knees. Minimize back strain by bending at the knees, not the back. When lifting, lift with your legs (do not bend over). In addition, keep your stomach tight during the shoveling process, as firm abdominal muscles create a strong center and work to increase balance and control.
- Listen to Your Body. If at any point you experience chest discomfort, back distress, or muscle pain, stop and seek medical attention. Do not dismiss signs that could be dangerous.
Shoveling is a fact of life for many people. But with some relatively simple measures, the duty need not be an unpleasant task.
NOTE: Be sure to get doctor approval before engaging in this activity, especially if you have back or heart problems.