Shovel Safely

Used to exercising intensely in the cold? No? Then don’t think you can go outside and shovel two feet of snow without suffering some consequences.

If you’re young and otherwise healthy, a round of hard-core shoveling probably won’t leave you any more sore than a vigorous, new workout program would. But if you’re older or have any physical ailments, please be careful this weekend—and consider getting someone else to dig you out. If you’re over 65, you’re not only more vulnerable to a heart attack, broken hip or pulled muscles, you’re also more vulnerable to frostbite and hypothermia.

“Cold weather puts an extra strain on the heart," say the Centers for Disease Control and Prevention. "If you have heart disease or high blood pressure, follow your doctor’s advice about shoveling snow or performing other hard work in the cold. Otherwise, if you have to do heavy outdoor chores, dress warmly and work slowly. Remember, your body is already working hard just to stay warm, so don’t overdo it.”

Yes, we all need to clear our sidewalks and dig out our cars after a snowfall. But a quickly shoveled walkway isn’t worth suffering over. I know I’ll take it easier this weekend than I did during the Dec. 19 storm. My husband was recovering from surgery that weekend, so the shoveling became my chore, and I ended up having a bad asthma flare-up  (despite getting lots of help digging out from friends and family, a stranger in search of a job, and a kind neighbor with a snow blower). Being dug out definitely wasn’t worth the weeks of coughing that followed—and it wouldn’t be worth it to you, either, if shoveling harmed your health. So …

Shovel smartly: Lift with the legs, people. It’s true of hoisting boxes, and it’s true of hoisting snow. Squat down rather than bending at the waist. Don’t let the pressure of all that snow fall on your back.  Also, clear the snow often—don’t wait until every last flake falls to start the job. Break it into lighter, more manageable chunks.

If you can, push the snow rather than lifting and dumping it, recommends the American Academy of Orthopaedic Surgeons (and you can just imagine why they weigh in on this). The academy also advises warming up your muscles before heading outside.

For asthma sufferers and those with other cold-sensitive lung conditions: Consider wearing a mask that covers your mouth and nose. I wear one, and I hear lots of terrorist and bank robber jokes, but the mask heats the air before I inhale it. It’s my best bet for preventing a flare-up.

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