How To Avoid Injuries While Shoveling SnowBy Pete BellisanoFirst and foremost, please remember…

Shoveling snow can be an extremely nasty heart attack trigger. Every winter there are many sad stories about middle-aged people (mostly men who are not in good physical condition) suffering heart attacks while shoveling snow. That’s because snow shoveling is an intense isometric exercise that has an effect not unlike explosive weight-lifting movements in terms of stress on the heart. Unlike jogging, which gradually raises blood pressure and heart rate, snow shoveling produces a very rapid, steep increase in both.

Throw in the potential heart-stressing effect of low temperatures, and cleaning up after a snow fall can present a serious threat. So it’s worth asking your doctor during your annual physical (you DO get an annual physical, don’t you?) whether shoveling snow might be too much for you.

Lower back injury is also a major risk. Shoveling snow involves repetitive bending, pushing, twisting and lifting motions- all of which can put extreme stress on the lower back.

People of ALL fitness levels need to exercise caution while shoveling snow, because the combination of high-impact isometric movements and low temperatures can lead to serious injuries.

The following common-sense tips can help minimize the risk of injury while shoveling snow.

1) Warm up!

Imagine going to the gym on a cold winter day, finding that the heating system isn’t working and the temperature in the gym is below freezing. Undaunted, you walk straight to the squat rack, load up the bar with more weight than you’re used to lifting, and- still bundled in your winter clothes- grab the weight and proceed to lift it repeatedly without a warm up. No one in their right mind would do that!

Well, if you think about it, that’s precisely what most people do when they go out to shovel snow!

As with any type of strenuous exercise, some stretching and warming up before shoveling snow is a very good idea. Be sure to pay particular attention to hamstrings, lower back, arms and shoulders: these are the muscles that will be doing much of the work. A few knee bends, trunk rotations, hamstring stretches and shoulder rolls (extending your arms out to your sides at shoulder height, then rotating in 12-15” circles) will help get the blood flowing and get your body ready to work.

Remember: putting extreme stress on cold muscles and joints is simply a bad idea.

2) Watch Your Breathing

In many people there is a natural tendency to hold one’s breath during exertion. During heavy work like shoveling snow or lifting weights, it’s important that you provide your body with the extra oxygen it needs. Be careful NOT to hold your breath while straining to push a pile of snow or lift a heavy shovel full. Holding your breath during exertion can cause a dangerous increase in blood pressure. Be sure to breathe in before the lift (or push), then breathe out during the exertion.

3) Take Frequent Breaks

During breaks, take a quick inventory: are you out of breath, is your heart racing, is anything sore? Do NOT ignore symptoms like nausea, excessive sweating, shortness of breath and/or chest pains. Any of these symptoms can be indicative of a severe problem, and they should be taken very seriously.

4) Do NOT Lift or Push With Your Back, EVER!

Always be sure to use your legs rather than your back when pushing or lifting the snow. The best way to ensure that you keep stress off your lower back is to ALWAYS KEEP YOUR BACK STRAIGHT when pushing or lifting. Concentrate on bending at the knees instead of the waist. This will engage the large muscles in your legs (especially the quads and “glutes”) that are designed for this type of work. A curved back is an invitation to trouble: so straighten up!

5) Use the right equipment

It’s a good idea to dress in layers rather than just wearing a heavy coat. This will enable you to peel off a layer when you’re working and put it back on during breaks.

What about the shovel itself? Some of the newer “ergonomic” shovels (the ones with curved or z-shaped handles) are specifically designed to take strain off the lower back. They work by enabling you to remain more erect when shoveling, thereby keeping your back straight as described above. These shovels also tend to be made out of lighter material, again reducing the workload on your body.

Following these simple common-sense tips will help lessen the chance of injury while shoveling snow. Remember: BE CAREFUL, take your time and “keep an eye” on yourself!

About the Author: Pete Bellisano is co-owner of PEAK PERFORMANCE FITNESS CENTER in Berkeley Heights, NJ. Pete is a certified personal trainer and fitness consultant whose passion is helping people improve their quality of life through fitness. http://www.peakperformancenj.com

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Never Shovel Snow Snow Again!By Alan WintersA heated driveway is a type of system that clears the snow and ice from a driveway or walkway so people who are moving across it will be safe from slipping, falling and possibly injuring themselves on dangerous surfaces. This type of system has many benefits including time, money and liability considerations. It can be used for both residential and commercial applications and is becoming a very popular choice for home owners and business owners alike. A heated driveway is easy to install and can also be retro fitted on existing surfaces for home owners or business owners who are considering this type of solution for their surfaces that are already built.

A heated driveway can be used for residential areas. Homeowners spend a lot of money each year on costs associated with clearing their driveways and walkways. If a homeowner wants to do it as inexpensively as possible, they will purchase shovels. Most heavy duty shovels are not cheap to begin with and they often need to be replaced with time. Some homeowners opt for more elaborate systems using snow blowers designed for residential purposes. A snow blower for residential can be purchased for several hundred dollars to several thousand dollars. They are very expensive and also need to be maintained similarly to a lawn mower or other type of home maintenance machinery. The expense of this can add up substantially over the years.

Regardless of whether you choose a snow blower or a shovel, you will still have to use the device. This generally means donning all our winter clothes including hat, goulashes, thick socks, scarf, and gloves and layered clothing. When going out to clear the snow, it will take some time to complete it and because you will be trudging through the snow you are still in danger of slipping in falling yourself. If you are clearing the snow to be able to go to work in the morning, you will have to wake up a lot earlier and work first thing in the morning to ensure you can easily and safely get your car down the driveway and into the street. The effort taken is highly inconvenient. Imagine, instead, getting up in the morning, having a cup of coffee and driving out of your perfectly clear driveway with no worries or effort on your part. Does this sound too good to be true? It is not. You can get this by adding a heated driveway to your home.

Businesses can also benefit from a heated driveway system. These can be installed in stores, hotels, train stations, bus stations and airports. Any business that has foot or vehicle traffic can benefit from a heated driveway system. If there are loading docks or wheelchair access ramps, the heated driveway can benefit these areas as well. In order for a business to make money it needs customers. If a customer is unable to access the location, they will not be able to patronize the business. This will reduce profits and leave a negative impression on the business for customers, possibly affecting repeat business. To further reduce profits, many businesses have to either hire a service or a work crew to monitor areas for snow and ice. The costs associated with this can be very expensive and might not keep the areas as free as necessary in a timely manner. Some places will use services that come in the morning but that does not account for snow fall that may occur throughout the day. In essence, the money that was spent was wasted since there is still snow on the ground.

Liability is also a consideration for businesses when thinking about the option of a heated driveway. People will tend to sue businesses before individuals because they feel a business has deeper pockets. If a court awards punitive damages because they feel the business was negligent in providing a safe environment, this can cause thousands and even millions of dollars to the company. It will also increase the rates of liability insurance and may possibly prevent that insurance from being renewed. If you own a business, you are aware of this and probably try to do everything possible to minimize this risk. A heated driveway system will allow your areas to be clear from ice and snow twenty four hours per day, seven days per week. The snow will melt as soon as it falls.

A heated driveway can be installed on new surfaces or existing surfaces. It is automatic and will shut itself off and turn itself on based on the temperature and moisture levels that are detected. A heated driveway will add convenience, reduce liability and save on labor costs. The initial investment will be paid off and pay for itself in a matter of a few years.

About the Author: If you are tired of shoveling snow and want more information on a Heated Driveway system please visit our site Radiant Solutions. Our quality radiant heating products are perfect for any home or business.

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