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....

Gardener's Pre-Season Core Strengthening Exercise

Gardener's Pre-Season Core Strengthening Exercise #3

Wall Push-ups

Begin by facing the wall arms-length away, feet hip distance apart, legs straight with weight in your toes.  Place hands on the wall slightly wider than your shoulders. 

Keep your head in a neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it. 
Straighten arms and return to starting position.

FOR MORE EXERCISES,

check out the Gardener's Pre-Season Strength Training video!

Gardener's Pre-Season Core Strengthening Exercise

Gardener's Pre-Season Strengthening Exercise #2

Side Plank

Place your body in a straigtht line lying on your right side. Place your right forearm on the floor and bend your right knee so that your foot is behind you. Press yourself up and balance on your forearm and side of your bottom knee.

When you are ready to progress and increase the intensity of this exercise, straigthen both legs and place
your right hand on the floor.

Keep your shoulders down and naval in. 

Hold this position 20-60 seconds and
repeat on the other side.

Performing this exercise will strengthening your core and shoulder girdle stabilizers to prepare your body for the marathon gardening demands at the beginning of the season.

FOR MORE EXERCISES,
check out the Gardener's Pre-Season Strength Training video!

Happy Valentine's Day! xoxo

~Stacy's organic sugar cookies~

Get the recipe at http://www.thegreengirls.com/blog/post/2010/02/Organic-Valentines-Day-Treat.aspx