Shoveling Tips

     It's beginning to look a lot like winter out there, snow and all! I don't think we can have too many reminders about the strain shoveling can put on our muscles, especially our hearts. I'm guilty of trying to clean the snow up as fast as possible and know first hand how unhappy a back can be when you haven't properly warmed up, lifted or cooled down. When I practice what I preach, I feel a lot better and often have additional energy to help a couple of neighbors out, too! 
 

Some shoveling tips...

1. Make sure you are hydrated! Like with all activities, your body needs hydration to perform properly. Being hydrated helps to regulate body temperature, keeps joints lubricated, helps regulate blood pressure, boosts energy and enhances muscle health.
 
2. Warm up first! This is especially important first thing in the morning. Our bodies need movement to efficiently bring blood flow to our muscles. A few minutes of warm up and stretching can go a long way! Click here for some great warm up ideas. 

3. Take it slow. Shoveling can be a major strain on even the healthiest of us. Don't race through it!

4. Bend your knees and lift with your legs. Let your lower body do most of the work. Your back will thank you for it! Our bodies were not designed to let our backs do the lifting. 

5. During heavy snows, don't wait until it's over. Getting out and doing a little at a time is a lot safer than waiting and lifting the snow all at once.

6. Cool down! Stretching and hydrating after you shovel can be the difference between days of soreness and feeling your best. Click here for some great cool down stretches for after you're done!

7. Accept help! This can be a tough one for some of us. If you have limited mobility, are recovering from sickness or injury, are pregnant or have any other physical restrictions, accept help when offered, or consider asking for it from healthy friends or neighbors, especially those with snow blowers. If someone regularly manages your snow removal, it may be worth considering gifting them a 30 minute massage to ease any aches and pains! 😉