It's that time of year ya'll !
A guide to healthy snow shoveling (before, during, after) !
First the important stuff!
Precautions:
- Shovel at least 1-2 hours after eating
Avoid drinking caffeinated beverages and energy drinks. These stimulants increase your heart rate, causing blood vessels to constrict > therefore heart must pump harder = extra stress on heart > can elevate your heart rate, increasing your risk for heart attack.
Avoid drinking caffeinated beverages and energy drinks. These stimulants increase your heart rate, causing blood vessels to constrict > therefore heart must pump harder = extra stress on heart > can elevate your heart rate, increasing your risk for heart attack.
Listen to your body.
Stop shoveling and call 911 if you have:
-discomfort or heaviness in the chest, arms or neck
-unusual or prolonged shortness of breath
-a dizzy or faint feeling
Precautions : Strenuous activity
& your heart
Shoveling Snow is a workout! It gets our
bodies moving and our hearts pumping. Unfortunately, it is quite common
for a heart attack to occur. HIGH RISK candidates includes:
Talk to your doctor about this activity and your health status before winter
season arrives.
Think twice if you:
have had a heart attack or have other forms of heart disease
have high blood pressure or high cholesterol levels
> are a smoker > lead a sedentary lifestyle
Consider hiring a student or using a volunteer service if you are a senior.
If you are healthy and willing : shovel for someone on your street as a random
act of kindness!
Before You Shovel: PREPARATION
Shovel early and often:
new snow is lighter than heavily packed/partially melted snow
Shovel often as the snow falls. Heavy accumulated snow can turn to ice and
cause a safety hazard.
Your Look:
-bundle up lots of layers (can remove as you warm-up) covering as much skin
as possible.
Mittens are warmer than gloves J -wear boots with
non-skid/no-slip rubber soles
Your Warm UP:
- take a walk around the block > warm up arms and legs as cold and tight
muscles are more prone to strain.
Your Shovel:
-ergonomically correct model (curved handle) will help prevent injury
and fatigue. Curved handle = straighter back (= less strenuous) A straight
handle may find you hunching over.
-lightweight> w/smaller blade =decreased load (one full shovel load can
weigh as much as 25 lbs)
>choose plastic blade over metal (spray silicone based lubricant)
YOUR SHOVELLING TECHNIQUE : DO'S N'
DON'TS
Do's and Don'ts in more detail:
DO! DO! DO!
Stance:
feet about hip width for balance & should point in the direction you are
lifting and throwing snow in.
- keep the shovel close to your body.
Leverage: grip shovel with
both hands 12” apart (foot) to increase leverage. Distance btwn hands increases
leverage, decreasing strain.
Shoveling:
Feet hip width> and bend your knees as you lift.
Feet hip width> and bend your knees as you lift.
-Bend from the knees (not the back)
-PUSH the snow, avoid lifting
> pushing will decrease stress on your spine.
-tighten your stomach muscles as you lift
the snow
- Start Slow and continue @ slow pace> take frequent breaks to
gently stretch& drink lots
of water to prevent dehydration
(Suggestion: shovel for 5-7 minutes and rest 2-3 minutes)
AVOID the following > AVOID the
following > AVOID the following:
-any reaching feeling (aka arms away from body)
Whilst Shoveling, avoid:
-bending at the waist
-Twisting your body while lifting can cause injury. Your feet
-throwing snow over shoulder
Happy Shovelin' !
