Shoveling snow for exercise

October 29, 10:41 AMDenver Weight Loss ExaminerTracey Keeley

Previous

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the Denver Weight Loss Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Snowfall as of 5 pm Wednesday in Broomfield. That's a lot of shoveling!
T.Keeley

While you may not be able to make it to the gym for your normal workout today due to the massive amounts of snow in the Denver area, that doesn’t mean you can’t get a workout in.

According to the Surgeon General Report on Physical Activity and Health, just 15 minutes of shoveling snow counts as moderate physical activity. With the recommendation of 30 minutes of moderate physical activity at least three times a week – this week should be no problem!

Keep in mind just as with other activities it’s important to warm up and stretch a bit before you head out to shovel your driveway. Shoveling is similar to a bent over rowing with a barbell or even bicep curls. If you were getting ready to do these routines you would warm up, but yet many fail to do the same for shoveling snow.

After heavy snowfalls there’s often an increase in the number of fatal heart attack among those who shovel snow. It’s theorized this is due to the sudden demand that shoveling places on the heart. Snow shoveling causes a rapid increase in heart rate and blood pressure. One study found that a sedentary man’s heart rate rose to levels higher than those normally recommended during aerobic exercise after just two minutes of shoveling snow.

With this in mind, think before you head out with your shovel in hand. Think about your physical condition – if you are out of shape, take it slow along with breaks. When you are shoveling your body is pushing, lifting, and lunging. We’re lucky to typically have pretty light fluffy snow in the Denver area, but that doesn’t mean it’s not hard on your back. Remember to bend at the knees when you’re hurling that shovel full of snow. Lift with your legs, not your back.

The National Safety Council offers the following tips to help you get a handle on safe shoveling:

- Individuals over the age of 40, or those who are relatively inactive, should be especially careful. If you have a history of heart trouble, do not shovel without a doctor's permission.

- Do not shovel after eating or while smoking.

- Shovel only fresh snow. Freshly fallen, powdery snow is easier to shovel than the wet, packed-down variety.

- Push the snow as you shovel. It's easier on your back than lifting the snow out of the way.

- Don't pick up too much at once. Use a small shovel, or fill only one-fourth or one-half of a large one.

- Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately.

With proper technique and warming up, you can get a very productive, healthy workout in while shoveling all that snow. Take it easy though, because at this rate another workout will be ready for you tomorrow morning!