Tips for Show Shoveling
Snow shoveling is a full body workout. Prevent injury by treating it seriously. Do a dynamic warmup before you head outside and practice good form. These tips will help you.
Push rather than lift
Whenever possible, push the snow rather than lift it. Shovel down the middle of the driveway first. Then push across from the center to the side.
Lift small loads
When you lift a shovelful of snow, keep it light. When the snow is wet and heavy, lift smaller loads. Resist the urge to lift it all at once. Many lighter loads is easier on your body and can actually be faster since you are struggling less.
Lift with your legs
Bend at your knees and hips and keep your back straight. Use the large muscles of your legs, the quads and hamstrings, to do the majority of the work.
Move in straight lines
Push straight. Lift straight. Throw straight. There are times to bend and twist and challenge your back; now is not the time. Pretend to be a robot, if that helps.
Keep the load close to your body
It is easier to control loads the closer you hold them to your body, and they put less strain on your back.
Widen your stance
Create a good strong foundation by planting your feet before you lift.
Alternate sides of your body
After shoveling "normally" for ten minutes or so, switch to the other side for a few minutes. It may feel very awkward at first, but you will build up some strength and coordination. And it gives your dominant side a rest.
Take posture breaks
Every so often, stop and stand up straight. Roll your shoulders back and down, and look at the horizon. Then get back to work. For maximum benefit, start doing this before you get sore.
Dress in smart layers
It's best to feel a little underdressed when you start because you will warm up as you work. If you overheat and sweat, your clothes will get wet and make you colder. Remove a layer as needed, but keep your hands and ears covered.
Know the signs of hypothermia
Head inside for a break before you get too cold. Be aware of the signs of serious issues and seek medical attention when needed.
Visit the U.S. Centers for Disease Control and Prevention website to learn the signs of hypothermia.
Know the signs of heart attack
Sudden exertion after being sedentary can put some people at risk of heart attack. Cold weather requires your heart to work harder to keep you warm. This increase heart rate and blood pressure can increase your risk further.
Visit the American Heart Association website to learn the signs of heart attack.
Note: I offer a Snow Shoveling Custom Program. It’s a six-week training program tailored to you. It includes an initial consultation, one personal training session, and twelve printed workouts. For more information, check my Services page or contact me.
Note: If you are healthy and make only gradual increases to your activity level, you do not need to consult a health care professional before you begin. However, if you have one or more chronic conditions or plan to make a big change, see your doctor first. Always work within your ability. With any activity/exercise program, if you feel faint or dizzy or experience pain or loss of balance, you should stop immediately.
