Skip to Content

Weight bearing exercise

We need weight bearing, strengthening, and balance exercise!

Use it or Lose it!  The stronger your muscles are the stronger your bones are.  The more balance you have, the less risk of falls.

Snow Shoveling Tips

Submitted by Ali Schonfeld on Mon, 12/21/2009 - 13:14.

Shoveling Tips

The winter season is approaching, and while it’s fun to frolic in the snow and enjoy all the exciting activities it has to offer, the season is unfortunately a time when people suffer most from orthopedic injures.

The most common injuries, resulting in about 150,000 US cases per year, result from shoveling snow. Back Strains, frostbite and hypothermia are common, but can be avoided:

• If you experience chest pain, shortness of breath or other signs of a heart attack, stop shoveling and seek emergency care.

• Shoveling is an aerobic exercise, so stretching for at least 10 minutes before. Also prevent dehydration by drinking plenty of fluids.

• Wear multiple layers of loose clothing so you can remove layers as you get warm.

• Pick the shovel that is right for you- not too large and not too heavy. An ergonomic shovel with a curved handle can significantly reduce strain on your back.

• Don’t pick up deep snow all at once.

• Fresh snow is lighter in weight- so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!

• Pace yourself. Take frequent breaks to stretch your back and extremities.

• Push the snow, don’t carry it.

• If lifting, do so by keeping your back straight, bending your knees and using   your entire body. Squat with your legs apart, knees bent and back straight. Lift with your legs! Do not bend at your waist.

• Don’t throw the shovel over your shoulder as that can put extra strain on your back.

• Take frequent breaks.

• If you feel yourself getting cold, go inside.