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We got hit with a snowstorm yesterday and it put a serious damper in my running plans.

Not all is lost though! I am looking forward to the workout I will get just by shoveling the driveway clean. Not only will I get my heart rate up and burn some serious calories but I also will be strengthening my arms, back, and legs.

Even though it may seem like a no-brainer, shoveling snow can be deadly. According to CBS News, “typical winter conditions (a little more than an inch of snowfall and temperatures that dip below 20 degrees) cause death rates from heart attacks to triple among men 35 to 49 years old.”

Why is that? Well, your heart rate and blood pressure rise in response to the physical activity. At the same time, your body responds to the cold air by constricting your arteries and blood vessels. This combination can lead to a heart attack.

Don’t use this an excuse not to shovel though!

Here are a few 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. Shovels with a bend in them, as opposed to the straight style, are better for your lower back.

• Drink plenty of water. Dehydration is just as big an issue in cold winter months as it is in summer.

• Dress in layers so you can remove a layer when needed.

• 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.

• Listen to your body. If you feel tightness in your chest or have any pain, stop right away.

source: AARP

No excuses gang! Even the snow can’t keep us from staying in shape!

Have you been active today? (and if it is warm where you live, please send some of that weather my way!)

Written on Friday, January 18th, 2008 at 1:12 am
Filed under facts.
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