Keegan Chiropractic Sports & Wellness Clinic
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Ashburn, VA 20147
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Shovel Safe This Winter
Global warming? Not this winter. Snow has already come and we are sure to get more. With that in mind, I thought some tips on safe shoveling could be beneficial.
Cold weather activities can be dangerous to the unfit or ill prepared and snow shoveling can be especially dangerous. Exercise experts say shoveling snow requires as much energy as running nine miles per hour. In addition, breathing cold air and being exposed to the cold all make the heart work harder.
First of all, if you are over 45, sedentary, smoke, have elevated blood pressure, are overweight and/or have a heart condition, please play it safe and have someone else do the shoveling, (then start an exercise program and quit smoking).
Here are a few tips to keep you safe when shoveling
Don't shovel snow after smoking or eating a heavy meal. These activities can put an extra strain on your cardiovascular system.
Dress in layers so clothing can be peeled off as you heat up. Overheating puts extra strain on the heart. You should wear a hat to prevent heat loss, and a scarf over your nose and mouth to avoid breathing cold air.
Shovel early and often, the newly fallen snow is much lighter than heavily packed or partially melted snow. Before shoveling, warm up your muscles with two minutes of light exercise.
Push the snow instead of lifting it. Keep the shovel close to your body and space your hands on the shovel to increase leverage.
If you must lift, use proper technique. Squat with the legs apart, knees bent and back straight. Keep your head up and lift with your legs.
Do not bend at the waist. Scoop small amounts into the shovel and walk the snow to where you want to dump it. Never try to remove the deep stuff in one scoop. Snow is heavy; it only takes one wrong move to throw out your back. Take frequent rests. Do not throw the snow over your shoulder or to the side. Twisting will put a great strain on the back.
Pace yourself. Snow shoveling is an aerobic activity comparable to weight lifting. Take frequent breaks and replenish fluids.
Check with your doctor. If you have a medical condition or do not exercise regularly a quick call to your doctor is always a good idea. When in doubt, get your neighbor's kid to do it for you.
That first winter snow can be beautiful, peaceful and bring a smile to any school teacher or student. Use these tips to make sure when that snow comes, it doesn't mean a trip to your favorite chiropractor or even worse, the emergency room.
