Fit to...Shovel Snow?

The neighbors could hear me grumbling this weekend as I threw on my winter coat and boots to shovel snow again.  As the cold air hit my face, I reminded myself that March 20 is the first day of spring, and a little smurk instantly appeared.  While visions of my new garden were dancing in my head, before I knew it I actually had a great workout!  I calculated that I burned 165 calories in 30 minutes. 

Nevertheless, I am hopeful that we have received our last layer of the white stuff.

A few quick snow shoveling tips:

PLAN AHEAD

1. Consult with your physician before shoveling or engaging in any strenuous activity.  Be sure to stop shoveling if you feel weak, dizzy, or short of breath.
2. Don't wait until 6" has covered your driveway, get out there every 2" or so (you can thank me for this tip later).
3. Drink plenty of water as you gather your warm winter wonderland get-up.  Staying hydrated and warm will make the activity less of a strain.  Cold air makes it more difficult to work and breathe resulting in greater strain.
4. Perform a 5-10 minute warm up.  March in place indoors, scrape the car windows, or walk around the yard.

PROPER BIOMECHANICS

1. First and foremost, choose an ergonomically correct shovel.  Choose a shovel that is lightweight with a countoured handle.
2. Whenever possible, plan to push the snow straight to the end of the driveway or sidewalk.
3. When scooping and throwing snow, keep these guidelines in mind:

• Keep feet in a scissor stance and concentrate on using your legs to lift the snow
• Knees should be bent and back should be straight
• Step in the same direction you are throwing
• Keep one hand on the handle and the other hand close to the load
• Hold the load close to the body
• Avoid bending at the waist, twisting the spine, placing feet close together, overloading the scoop, and wiping your nose with your sleeve.

                Correct                               Incorrect

RECOVER INDOORS

1. Rehydrate and have a warm snack
2. Stretch!  Perform the Fit to Garden post-gardening stretches.

And above all, imagine the sun shining down as you reunite with the garden.  20 days and counting....