Think Snow, But Be Smart!
December 28, 2003
As I drove two weekends in a row in snow storms
and then shoveled snow for a total of 6 hours,
my back reminded me that staying conscious
of the activity I am performing is an excellent
idea. Snow shoveling can be hazardous to your
health and surely must be taken seriously.
For those of you not in good physical condition
it can be downright risky and must be performed
slowly and carefully. For those in good shape
who exercise often, please realize you are
using different muscle groups with very different
mechanics compared to what you do at home or
in the gym. It is almost impossible to prepare
completely to insure total safety while shoveling
snow.
The best way to avoid injury and shovel safely
is to do it slowly while being conscious of
every movement. Splurge and get a "backsaver" shovel
if you don't already have one. Spend 10 minutes
beforehand and stretch your arms, shoulders,
back and hamstring muscles. Spend another 3
to 5 minutes and walk around outside to acclimate
yourself to the cold. Listen to your mother
and dress warmly! Wear clothes that are water
resistant.
Remember...it is not a race. Bear weight as
much with your legs as you can and not only
at the waist. Every two to three shovels full
stand up straight and take two deep breaths
in and out and begin again. These short "micro
breaks" can avoid fatigue of muscle groups
that can lead to possible muscle spasm. When
your done, do the same stretches you did before
you started and have a hot drink before you
begin the next task of the day.
It is winter in the Berkshires and the snow
looks beautiful and playful and, of course,
great for our local economy. So, THINK
SNOW, BUT BE SMART! Wishing everybody
a happy and healthy holiday season.
If you’d like more specific suggestions
regarding the proper exercise for all winter
activities, please call
or contact our office.
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