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.