Shoveling Snow

Whoever says shoveling snow doesn’t count as a workout has definitely never done it before. With the winter most of us recently experienced – and the promise for more of the same in the future – it behooves us all to learn the proper way to shovel snow.

Shoveling snow if a very repetitive exercise that involves weight that can vary from a little to a lot. As such, it is really no different from lifting weights at your local gym. If we think about shoveling snow as a workout or an exercise of its own, we easily see the need for applying proper technique just as we do when exercising at the gym.

Even before the winter comes – perhaps at your annual checkup – ask your doctor if you should even shovel snow. Individuals with a heart condition or those that do not exercise regularly are especially at risk when shoveling snow.

Before beginning to shovel, get the blood moving by jumping rope, marching in place, or doing jumping jacks. Then do a bit of light stretching to wake up those tired muscles.

When shoveling snow, stand with your feet about hip-width apart to provide a stable platform for the movement. Keep the shovel close to your body to avoid excessive lateral forces. Bend from your knees (like you’re sitting into a chair) not from your back and make sure to tighten the stomach muscles as you lift. Tightening the stomach muscles keeps your spine stable and in its proper position.

If at all possible, push the snow rather than lifting it. If lifting is necessary (as it almost always is), lift using your legs (like getting up from a chair) rather than pulling with the arms and back. Try not to throw snow over your shoulder or to the side as this type of twisting motion can stress your back.
As with all physical exercise, pace yourself, take frequent breaks, and don’t shovel for more than 30 to 60 minutes at a time. Keep these things in mind and you’ll make it through another winter no problem.