In many parts of the country, shoveling is a regular chore during the winter months. But it can be a strenuous activity and pose a health risk. Here are a few tips to prepare yourself for shoveling snow safely.
First, ensure you're healthy enough to shovel snow. People with heart or other health conditions, or those who aren't routinely active should be especially cautious. Check with your doctor.
Once you’ve confirmed you are in good health, there are still precautions you can take to shovel safely. Be sure to wear layered clothing that is warm, breathable and water-resistant. Wear heavy socks inside slip-resistant boots, and keep your head and hands covered while outside.
Warm up like you would before a workout to help reduce the risk of injury. March in place for a couple minutes and be sure to stretch your muscles.
Begin clearing your sidewalk or driveway after an inch or two of accumulation. Even if it's still snowing, starting sooner can make shoveling less strenuous, as it's less likely the snow will have frozen to the ground yet. It will also be lighter and easier to lift if you start before the snow starts to accumulate more.
Help prevent back injuries by lifting with your legs while keeping your back straight. Grab farther down on the handle of the shovel, so the weight of the snow you pick up will feel lighter. When possible, simply push the snow so you don't have to lift it.
The cold may make you crave a cup of hot coffee, but reach for some water instead. Be sure to stay hydrated and take frequent water breaks.
Be sure to pace yourself. Stop, rest and stretch your shoulders and back every five or 10 minutes to help prevent exhaustion and injuries.
No matter your age or physical condition, always pay attention to your body.
Stop shoveling if you feel dizzy, nauseated or breathless. Stop if you feel pain in your back, arms or shoulders.
With these tips, you can safely clear away snow this winter.