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Regimen Aids Shoveling
Safety
By Wayne L. Westcott |
Quincy
— One of the best outside exercises is sensible snow
shoveling. This annual physical activity can provide
calorie-burning conditioning sessions when performed
properly. Let me offer the following suggestions for safe
and successful snow shoveling.
1. Be sure that your physician approves your participation
in this more vigorous physical activity.
2. Make good judgments with respect to light, dry snow
versus heavy, wet snow; snowfalls measured in inches versus
snowfalls measured in feet; loosely-packed snow on the
driveway versus hard-packed snow near the street.
3. Keep in mind that using a snow shovel is much better
exercise than using a snow blower. However, there are some
situations in which you should opt for the blower.
4. Purchase a snow shovel relatively small in face-size.
Better to do more shoveling repetitions with smaller loads
than fewer shoveling repetitions with larger loads of snow.
5. Be sure to bend at your knees rather than bend at your
waist. Bending at the knees uses your large, strong thigh
muscles, which is good, whereas bending at the waist uses
your small and more vulnerable lower back muscles.
6. Each shoveling action should be a sequential activation
of the leg muscles, torso muscles and arm muscles. Done
properly, this movement pattern produces momentum and
reduces stress on the shoulder and arm muscles that are
responsible for the final snow-flinging action.
7. Shovel for no more than 10 minutes at a time and change
sides approximately every minute. This alternately exercises
and rests the muscle groups involved in shoveling (lifting
and pushing) movements.
8. Footwork is critically important for properly performed
snow shoveling. Always keep a relatively wide base of
support, and step forward with one foot as you throw the
snow off the shovel. Rhythmic movements increase your
shoveling efficiency and decrease your injury risk.
9. Dress as if the temperature is about 10 degrees higher
than it is to avoid overheating. Once you are shoveling for
a few minutes your body will produce extra heat and you
should feel comfortably warm.
10. Generally, shoveling sessions should not exceed an hour.
Better to shovel an hour in the morning and an hour in the
afternoon, than shovel for two hours continuously.
11. One of the most important aspects of safe and sensible
snow shoveling is your breathing pattern. Never hold your
breath, as this can cause detrimental effects. Try to exhale
as you lift and throw the snow, and inhale during the
recovery period between each shoveling action.
12. If the snowfall is more than a few inches deep, shovel
the top half first, then shovel the bottom half. Your total
shoveling time will be less, as will your risk of
overstressing your muscles.
Applying these simple guidelines for snow shoveling should
enhance the safety, effectiveness and enjoyment of this
excellent natural exercise activity. |
About The Author
Wayne L. Westcott, Ph.D., is fitness research
director at the South Shore YMCA in Quincy, and author of 20
books on strength training.
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