• Safety First
  • Get a Handle on Safe Snow Shoveling
  • How to Detect and Treat Cold-Related Illness
  • Excercise and Winter Weather: Don't Let the Cold Deter Your Fitness Goals
  • What to Do If You're Stranded in Winter Weather
• To Your Health
  • Article One
  • Article Two
  • Article Three
• Pharmacy Corner
• The Alternative
• For Your Benefits Members

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Get a Handle on Safe Snow Shoveling

While shoveling snow may be one of your household duties, it can be dangerous if you don’t get regular physical activity. In fact, did you know that shoveling heavy snow requires as much energy as running 9 miles per hour?

Plus, cold air makes it harder to work and breathe, adding extra strain on your body. And while other exercises gradually raise heart rate and blood pressure, shoveling snow produces an extremely steep rise in both rapidly.

Serious By-Products of Snow Shoveling

Heart attacks, back strain and muscle soreness can all be by-products of snow shoveling. If you are inactive and have a history of heart trouble, talk to your doctor before you grab that snow shovel. Or, better yet, ask a neighborhood kid in need of a little extra spending cash to shovel it for you.

The National Safety Council offers the following tips to help you get a handle on safe shoveling:

• Individuals over the age of 40, or those who are relatively inactive, should be especially careful.
• If you have a history of heart trouble, don't shovel without a doctor's permission.
• Do not shovel after eating or while smoking.
• Take it slow! Shoveling (like lifting weights) can raise your heart rate and blood pressure dramatically; so pace yourself. Be sure to stretch out and warm up before taking on the task.
• Shovel only fresh snow. Freshly fallen, powdery snow is easier to shovel than the wet, packed-down variety.
• Push the snow as you shovel. It’s easier on your back than lifting the snow out of the way.
• Don't pick up too much at once. Use a small shovel, or fill only one-fourth or one-half of a large one.
• Lift with your legs bent, not your back. Keep your back straight. By bending and “sitting” into the movement, you’ll keep your spine upright and less stressed. Your shoulders, torso and thighs can do the work for you.
• Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately.
• Dress warmly. Remember that extremities, such as the nose, ears, hands and feet, need extra attention during winter’s cold. Wear a turtleneck sweater, cap, scarf, face protection, mittens, wool socks and waterproof boots.