Winters Here!

The snow is falling and that means an excellent chance for a full body workout. Yes I am talking about that never ending task during the winter months... Shoveling Snow.
Shoveling snow can be a good chance to get a full body workout, when done with a shovel, but there is also a chance for injury. When you shovel snow you are exerting force, lifting a heavy load, and using various muscle groups. You are also working in a cold climate, the cold air makes it harder to work and breathe, which may add extra strain to your body.

The following article from: http://www.aarp.org/health/fitness/work_out/a2003-10-23-a2003-10-23-shovelsnow.html ... gives many good tips to think about before going out to shovel, no matter your age or health.

Seasonal Fitness: Shovel Snow Safely
Who doesn't love to gaze at beautiful, freshly fallen snow? But shoveling it is a whole different ball game.

Done properly and safely, shoveling snow can be a great workout. But shoveling the wrong way can cause back strain or injury - even a heart attack.

Researchers have reported an increase in fatal heart attacks among snow shovelers after heavy snowfalls, according to Julie Garden-Robinson, assistant professor in the Health, Nutrition and Exercise Sciences Department at North Dakota State University.

Like weight lifting, which also requires you to exert a lot of energy without much movement, "snow shoveling may cause a quick increase in heart rate and blood pressure," says Garden-Robinson. One study found that after only two minutes of shoveling, the heart rates of physically inactive men rose higher than those normally recommended during aerobic exercise.

Playing It Safely
Of course, not everyone who shovels snow is at risk for having a heart attack. But people who smoke or have a history of heart trouble, pain, back problems, or other ongoing health concerns need to be really careful, says Nicholas DiNubile, MD, a spokesman for the American Academy Of Orthopaedic Surgeons and medical consultant for the Philadelphia 76ers. "Check with your doctor because it's [shoveling] a very vigorous, demanding activity on your muscular and cardiovascular system."

As with any physical activity, it's also a good idea to warm up your muscles before exerting them. This will keep you from straining them and hurting yourself. Walk around a bit or march in place for a few minutes. Then stretch your back, arms and legs.

Bending forward, backwards, and to each side will help loosen up your back. DiNubile suggests lying on your back and bringing your knees to your chest.

Your back is especially vulnerable when you first wake up, DeNubile says. That's because your muscles stiffen after you've been lying in bed for six or more hours. The discs in your back also refill with fluid during the night, which makes them easier to pop when you exert yourself, much like an overfull water balloon.

So if you're heading out to shovel the driveway to go to work, be sure you warm up your lower back first. Taking a warm shower helps too.

Other rules also apply. For instance, drink enough water before, during, and after your shoveling. "Dehydration is just as big an issue in cold winter months as it is in summer," says Garden-Robinson.

And avoid caffeine or nicotine, since these stimulants can increase your heart rate and cause your blood vessels to narrow, which puts extra stress on your heart.

Also be sure to dress properly for the weather. Wearing layers that you can peel off once you work up a sweat will help you avoid getting overheated. Gloves, a hat, a scarf to protect your face, and waterproof boots that keep you from slipping, should be part of your shoveling wardrobe.

Here are some other tips to make shoveling easier and safer:

Get a good shovel. Look for a lighter-weight shovel that suits your size. A smaller shovel will allow you to scoop up less snow at a time and avoid getting hurt. DeNubile says shovels with a bend in them, as opposed to the straight, broomstick-type style, are better for your lower back.

Pace yourself. Start shoveling soon after newly fallen snow since it is lighter than wet, heavily packed snow, and take small breaks (shovel an inch or two, rest, and repeat). Start out slowly to avoid putting too much stress on your heart all at once.

Push, rather than lift. When you can, try pushing the snow away from you, rather than lifting it, to avoid straining or twisting your back. Look for a shovel with a blade that makes it easier to push snow.

Use your legs. If you must lift snow, fill your shovel no more than half full. Bend your knees and lift with your legs, rather than your back. Keep your back straight. Avoid throwing snow over your shoulder or to the side, which causes your back to twist and can injure your shoulders.

Watch for ice. Look out for ice under the snow or on the ground that can cause you to slip and fall. Black ice, which looks like water but is actually thin ice, can be especially dangerous.

Ask for help. Don't be afraid to ask someone to help you if it's a huge job, says DeNubile. "Clean some of it yourself but don't feel like you have to do it all."

Listen to your body. If you feel tightness in your chest or have any pain, stop right away and call your doctor. If you're sore after shoveling, take a hot bath, get a massage, or take a pain reliever, says DiNubile. If you still don't feel well, see your doctor.

Finally, a good fitness program that builds strength and endurance can make shoveling snow a lot easier for you, according to DiNubile. "A year-round conditioning program really prevents injuries and problems."

Sources: American Academy of Orthopaedic Surgeons, National Safety Council, North Dakota State University Extension Service

So remember to stay safe during these next few winter months, and take the extra precautions before going out to shovel. Remember to warm-up your body and stretch before shoveling to prevent back injury. Wear proper clothing, use your legs when heavy lifting, push rather than lift when possible, and most of all enjoy this joyous alternative workout.