1. GAINING KNOWLEDGE

• 1.1) Shoveling snow is a strenuous activity that is very taxing on the heart.
• 1.2) Warning: Exhaustion makes you more susceptible to frostbite, injury and hypothermia.
• 1.3) Stop shoveling and call 911 if you experience any of the following.
  • a) discomfort or heaviness in the chest, arms or neck
  • b) unusual or prolonged shortness of breath
  • c) a dizzy or faint feeling
  • d) excessive sweating or nausea and vomiting

2. PREPARING TO SHOVEL

• 2.1) Talk to your doctor about this activity and your health status before the winter season arrives.
• 2.2) Reconsider shoveling your own snow if you:
  • a) have had a heart attack or have other forms of heart disease
  • b) have high blood pressure or high cholesterol levels
  • c) are a smoker
  • d) lead a sedentary lifestyle
• 2.3) Consider hiring a student or using a volunteer service if you are a senior.
• 2.4) Shovel at least 1-2 hours after eating and avoid caffeine and nicotine.
• 2.5) Warm up first (walk or march in place for several minutes before beginning).
• 2.6) Start slow and continue at a slow pace (Suggestion: shovel for 5-7 minutes and rest 2-3 minutes).
• 2.7) Drink plenty of water to prevent dehydration.
• 2.8) Shovel early and often since new snow is lighter than heavily packed and partially melted snow.
• 2.9) If your are clearing snow at night, ensure that the setting is sufficiently illuminated

3. ACQUIRING THE RIGHT TOOLS

• 3.1) Shovel:
  • a) sturdy yet lightweight is best (a small plastic blade is better than a large metal blade)
  • b) an ergonomically correct model (curved handle) will help prevent injury and fatigue
  • c) spray the blade with a silicone-based lubricant (snow does not stick and slides off)
• 3.2) Clothing:
  • a) wear multiple layers and cover as much skin as possible
  • b) wear mittens (tend to be warmer than gloves since your fingers can still move)
  • c) wear boots with non-skid/no-slip rubber soles

4. LEARNING PROPER TECHNIQUE

Note: Protect your back by lifting properly, always trying to push snow rather than lift it.

a) Stand with feet at hip width for balance.

b) Hold the shovel close to your body.

c) Space hands apart to increase leverage.

d) Bend from your knees not your back

e) Tighten your stomach muscles while lifting.

f) Avoid twisting while lifting.

g) Walk to dump snow rather than throwing it.

• 4.1) If snow is deep, shovel small amounts (1-2 inches at a time) at a time.
• 4.2) If the ground is icy or slippery, spread salt, sand or kitty litter to create better foot traction.