Snow shoveling can be an intense workout, particularly for those less fit. Back and shoulder injuries are common occurrences, and unfit or unhealthy individuals could be risking a heart attack.
However, snow shoveling can be considered an effective exercise for the fit and the not-so-fit, as long as it’s done right. And there’s another benefit: A 150 lb person can burn approximately 200 calories in 30 minutes of snow shoveling.
Warm up first, indoors or outside
Spend a few minutes doing arm circles, shoulder rotations, marching on the spot or light jumping jacks. Your circulation must be increased to warm your muscles and prepare them for more intense work. Non-stop movement is the only way to achieve this; stretching won’t.
It’s a common fitness myth to stretch before activity. Doing stretches won’t prepare your body for more intense work, as it doesn’t increase your body temperature or blood circulation. Stretching should always be done at the end of a workout, to help your tense and overworked muscles relax. And this, in turn, helps maintain or improve the range of motion of your joints (your flexibility).
Use the right tools when shoveling snow
Lighter, sturdier blades reduce the overall weight you’re lifting. Make sure the handle is the right length. It should be long enough to allow your back to remain as straight as possible while shoveling. To determine the right length, grab the shovel with one hand where the blade meets the shaft. With the other hand, grasp the handhold. Your hand spacing should be slightly wider than your shoulder width.
Use the right technique
Push the blade directly ahead of you into the snow (twisting to the left or right as you shovel will strain the back). Lift the load using leg muscles, not your back. When dumping snow off the blade, take small steps to pivot your entire body. Position yourself so you are dumping the snow directly in front of you. Remember, twisting at the waist will strain your back, and “throwing” the load of snow as you twist may also injure your shoulder muscles.
Work slowly, especially if you are unfit
Take frequent breaks. Always remember to stretch your tense muscles afterward. No matter the activity, winter or summer, staying regularly active all year is the best way to prevent soreness or injury when you suddenly have to exert yourself.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.