Winter is
here, and New York State is known for having record high amounts of snow,
especially in the upstate, western, and northern regions of the state. Several
inches and sometimes feet
of snow are not uncommon. On January 19-20, 2019, many
areas in New York got anywhere from 6-20 inches of snow during the storm.
For some, a large
snow storm means bringing out the snowblower, but for others, shoveling is the
go-to method of snow removal. You may not think of shoveling snow as a rigorous
task and merely as a household chore during the winter; however, shoveling snow
can cause minor and in some cases, severe strain on the body.
According to
the American
Heart Association, shoveling snow increases the risk of a heart
attack. Rigorous physical activity combined with the colder temperatures puts a
lot of stress on the heart. This stress is not only caused by shoveling snow,
but also by walking in wet, snowy
weather conditions.
For this
reason, we recommend instilling the following best practices when shoveling
snow safely this winter season.
Do a
quick warm up – This could be in the form of stretching, light yoga or
walking in place. This warms up your muscles and prepares them for the physical
activity ahead.
Dress in
layers – This will keep you warm and also help with preventing hypothermia.
As your body temperature gets warmer while shoveling, you can remove layers as
necessary.
Stay
hydrated – Like any other physical activity, drink water, recharge your
body and stay hydrated.
Choose a proper
shovel – Clunky, metal shovels add more weight in addition to the already
heavy snow. Lighter-weight plastic shovels are a much better choice.
Ergonomics
– Try looking for an ergonomically designed shovel which can reduce the
strain and bending on the body. These could include larger shovel blades, bent shafts,
and comfortable handles.
Shovel
properly – When lifting large amounts of snow at once, be sure to lift with
the legs and bend your knees. Never put strain on your back. Try pushing the
snow as this can reduce the amount of strain on the body from lifting.
Take
breaks – If the forecast calls for a large impending storm throughout the
day or over the course of a few days, be sure to pace yourself when shoveling. Especially
when snow is wet or has settled, take breaks every 20-30 minutes.
Know the
signs of a heart attack – This includes but is not limited to: chest
discomfort lasting more than a few minutes, discomfort in the upper body,
shortness of breath, lightheadedness, and more.
In the case you experience sudden heart attack warning signs, call 911
immediately.
