Preparation
- Warm up and stretch prior to shoveling.
- Think Twice if you:
- Have had a heart attack or have other forms of heart disease.
- Have had a heart attack or have other forms of heart disease.
- Have high blood pressure or high cholesterol levels.
- Are a heavy smoker.
- Lead a sedentary lifestyle.
- Consider hiring a student or using a volunteer service if you are a senior.
- Shovel at least 1-2 hours after eating and avoid caffeine and nicotine.
- Warm up first (walk or march in place for several minutes before beginning).
- Start slow and continue at a slow pace (Suggestion: shovel for 5-7 minutes and rest 2-3 minutes).
- Drink lots of water to prevent dehydration.
- Shovel early and often – New snow is lighter than heavily packed snow.
Technique
Protect your back by lifting properly and safely:
- Stand with feet at hip width apart for balance.
- Hold the shovel close to your body.
- Space hands apart to increase leverage.
- Bend from your knees not your back.
- Tighten your stomach muscles when lifting.
- Avoid twisting while lifting.
- Walk to dump snow rather than throwing it.
And remember:
- Always try to push snow rather than lifting.
- When snow is deep, shovel small amounts (1-2 inches at a time) at a time.
- If the ground is icy or slippery, spread salt, sand, or kitty litter to create better traction.
Knowledge
- Shoveling snow is strenuous activity that is very stressful on the heart.
- Exhaustion makes you more susceptible to frostbite, injury and hypothermia.
- Stop shoveling and call 911 if you have:
- Discomfort or heaviness in the chest, arms or neck.
- Unusual or prolonged shortness of breath.
- A dizzy or faint feeling.
- Excessive sweating or nausea.
