Looks like we'll be moving some fluffy white stuff!
It can be HARD WORK.
Did you know in 2012, 34,200 people were treated in hospital emergency rooms for snow-removal-related injuries?
Here’s some tips to make snow removal SAFER:
1. Know your risk – Before you even START shoveling, know your risk of heart attack and back injuries. Have a question? Ask your doctor if you’re fit to handle that type of physical activity.
2. Stretch first - Don't be in a hurry to get outside. Stretch your hamstrings, stretch your back, and stretch your shoulders (don’t know how to do these stretches? The Fitness Team can help – just ask!) Then dress in removable layers, grab your shovel and resist the urge to fly at the white stuff just to get the job done. Pace yourself. Start slowly and ramp up to speed. Also be sure to do these same stretches when you’re done.
3. Maintain proper posture -
A. Use your leg muscles as much as possible - push snow when you can and use your legs to lift when you can't push it.
B. Keep your back straight as you move from the squat position to the upright position.
C. Use your shoulder muscles as much as possible.
D. Hold the snow shovel as close to your upper body as possible.
E. Keep one hand close to the shovel blade for better leverage.
F. Don't twist your upper body as you throw snow.
4. Keep hydrated - Take bottles of water out with you and keep them accessible, either in the car or on the front stoop or somewhere else convenient.
5. Rest frequently - Clearing an area by hand means that you may lift and carry anywhere from hundreds of pounds to tons of snow, so be sure to take breaks when you’re feeling fatigued.
IF you begin to have CHEST PAIN or SHORTNESS of BREATH stop immediately.
No clear walkway or driveway is worth risking your health.
We hope you found these wintery tips helpful!
-Your Plow & He♥rt Fitness Team