Safeguard Your Health!

Snow shoveling requires a lot of energy and muscle, and it can be a good form of exercise if you are in good health. However, snow shoveling can be a risk for your heart. This is especially true for those who are overweight and don't get much exercise. If you question your fitness, you should have a checkup to make certain you are in shape for the rigors of snow shoveling. If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow. The snow may look puffy and light, but anyone who's shoveled will tell you that it's hard work. Some experts say that shoveling snow is as strenuous as running 9 miles an hour. Any exercise that strenuous can put a strain on your body. While snow shoveling may never be fun, these tips will help keep you safe!

Tips for Shoveling Snow Safely

How to Dress

Be sure to dress warmly, covering the neck and chest. Wear a hat: You lose most of your body heat through your head. Wear a scarf if it is very cold. You can create a barrier against the icy cold by breathing through a scarf. Dress using layers. For example, to keep your torso warm, start with a T-shirt, add a long-sleeved shirt, a sweater and then a parka. If you get too cold, add a layer. Air is trapped in the fibers of each garment and between the garments themselves to provide additional insulation. Clothing must be loose fitting and breathable - tight clothing restricts movement and reduces the flow of blood to the extremities making your hands and feet more likely to become cold. Breathable clothing made of natural fibers such as wool or cotton allows body moisture to escape. If body moisture is trapped, clothing loses much of its ability to retain heat. If you choose to wear gloves, make sure they are loose fitting and nonrestrictive. A combination of a wool liner with a rubberized over-glove works well. Whatever footwear you select, make sure it has plenty of room for If you have to go out and dig out the car or clear the driveway, here are some important tips and guidelines: warm socks. Your boots should also have soles that will grip slippery surfaces.

Before you Shovel Snow

Avoid caffeine or nicotine before beginning. These are stimulants, which may increase your heart rate and cause your blood vessels to constrict, placing extra stress on the heart. Drink plenty of water. Dehydration is just as big an issue in cold winter months as it is in the summer. Warm up your muscles before shoveling by walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.

How to Shovel Snow Safely

Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less strain on your body. Clear snow as soon as it stops falling. Freshly fallen snow is lighter than snow that has melted slightly and become more heavy and dense. Protect your back from injury by lifting correctly. Here are some guidelines:

• Push snow out of the way when possible. It's less strenuous than to throwing it.
• Avoid quick, jerky movements.
• Carry more loads of light snow instead of fewer heavier loads - it decreases stress on the lower back.
• Keep the load close to your body by keeping your hands in near your hips. Try not to reach with the shovel.
• Stand with your feet about hip width apart for balance and keep the shovel close to your body.
• Change your position frequently so that you do not lift continuously to one side.
• Avoid twisting movements. If you need to move the snow to one side reposition your feet to face the direction the snow will be going.
• Bend at the knee as you scoop the snow to reduce strain on your back and heart.
• Lift with your legs, not with your back. To do so, keep your feet apart, bend your knees and keep a slight arch in your back.
• Don't hold your breath while lifting. Inhale and exhale normally.

Dietary or Herbal Supplements and Chiropractic

Many people take dietary herbal supplements. A recent study in Australia surveyed chiropractic patients and found that over onethird were taking nutritional or herbal dietary supplements. Some were doing so on the advice of a health care provider, but most were taking them on their own initiative. The patients only occasionally informed their chiropractor. It is very important for you to inform your chiropractor of ANY medication you are taking, be it a prescribed drug, a dietary supplement or an herbal supplement. In some instances, medication can - by itself or when combined with another drug affect your symptoms or healing. It is also important to make sure that any supplement your chiropractor recommends does not interact negatively with your current medications. If you experience side-effects from any prescribed drugs, like antidepressants or blood pressure medication, let your doctor know before starting any supplement regimen.

Information provided by the Federation for Chiropractic Education and Research.

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