If this weekend is any indication, clearing snow will be part of our regular winter routine. It's most definitely a nuisance and shoveling can also pose a serious health risk, particularly for older homeowners and those who rarely get vigourous exercise. According to health experts, shoveling snow can be more strenuous than a full-tilt run on the treadmill! That strain, combined with extreme cold temperatures which constrict blood vessels and decrease oxygen to the heart, can be a recipe for disaster. So, when doing your winter duty, consider some of these tips to keep you safe as you shovel.
Before you start:
- Check with your doctor to find out if shoveling is a safe activity for you, especially if you are elderly or have a history of heart problems.
- Get prepared. Dress warmly in layers that you can shed if you get too warm. Wear warm, waterproof gloves and boots and keep your head covered.
- Get your body warmed up by marching on the spot for several minutes and doing some simple stretches.
- Be sure to arm yourself with the right tools. When buying a shovel look for one that is sturdy yet lightweight, has a small plastic blade instead of a large metal blade and is ergonomically correct with a curved handle to help reduce injury and make the task easier. Coat your shovel with shortening or vegetable oil to make snow slide off more easily
While you shovel:
- Pace yourself. Toronto Emergency Medical Services (TEMS) recommends shoveling for 5-7 minutes and then resting for 2-3 minutes.
- Avoid dehydration by drinking plenty of water before, during and after.
Use the proper technique: Push the snow rather than lifting it and follow these guidelines from TEMS to help protect your back.
- balance yourself by standing with feet at hip width apart
- keep the shovel close to your body
- space your hands on the shaft of the shovel to increase leverage
- always bend at your knees, not your back
- tighten your stomach muscles while lifting
- don't twist your body while lifting
- dump the snow aside rather than throwing it
Following these steps will help prevent serious injury and keep you safe this winter season.