Aa
Just a thought about snow shoveling
I read this today after shoveling a foot and a half of show off the driveways and walks today. I love the exercise, it's a great workout. In fact, they should add show shoveling to the exercise tracker:).
In any case, a good reminder for all of us poor souls in snow country;
"It happens every winter in the Midwest ... snow falls, usually leaving piles of the stuff to clear from your sidewalks and driveway. Consider the following before you grab your shovel after a major snowfall.
The good news is that 15 minutes of snow shoveling counts as moderate physical activity according to the 1996 Surgeon General's Report on Physical Activity and Health. We all should aim for at least 30 minutes of moderate physical activity of some kind on most days of the week. Brisk walking or social dancing are other ways to fit in moderate physical activity during cold winter months.
The bad news is that researchers have reported an increase in the number of fatal heart attacks among snow shovelers after heavy snowfalls. This rise may be due to the sudden demand that shoveling places on an individual's heart. Snow shoveling may cause a quick increase in heart rate and blood pressure. One study determined that after only two minutes of shoveling, sedentary mens' heart rates rose to levels higher than those normally recommended during aerobic exercise.
Shoveling may be vigorous activity even for healthy college-aged students. A study performed by researchers at North Dakota State University determined that, based on heart rate, shoveling was a moderately intense activity for college-aged subjects most of the time but was vigorous activity during about one-third of their shoveling time of 14 minutes.
Shoveling can be made more difficult by the weather. Cold air makes it harder to work and breathe, which adds some extra strain on the body. There also is the risk for hypothermia, a decrease in body temperature, if one is not dressed correctly for the weather conditions.
Those most at risk for a heart attack include:
* Anyone who has already had a heart attack.
* Individuals with a history of heart disease.
* Those with high blood pressure or high cholesterol levels.
* Smokers.
* Individuals leading a sedentary lifestyle.
Be heart healthy and back friendly while shoveling this winter with these tips:
If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.
Avoid caffeine or nicotine before beginning. These are stimulants, which may increase your heart rate and cause your blood vessels to constrict. This places 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.
Dress in several layers so you can remove a layer as needed.
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.
Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less strain on your body.
Begin shoveling slowly to avoid placing a sudden demand on your heart. Pace yourself and take breaks as needed.
Protect your back from injury by lifting correctly.
Stand with your feet about hip width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow. 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.
Most importantly — listen to your body. Stop if you feel pain! "
In any case, a good reminder for all of us poor souls in snow country;
"It happens every winter in the Midwest ... snow falls, usually leaving piles of the stuff to clear from your sidewalks and driveway. Consider the following before you grab your shovel after a major snowfall.
The good news is that 15 minutes of snow shoveling counts as moderate physical activity according to the 1996 Surgeon General's Report on Physical Activity and Health. We all should aim for at least 30 minutes of moderate physical activity of some kind on most days of the week. Brisk walking or social dancing are other ways to fit in moderate physical activity during cold winter months.
The bad news is that researchers have reported an increase in the number of fatal heart attacks among snow shovelers after heavy snowfalls. This rise may be due to the sudden demand that shoveling places on an individual's heart. Snow shoveling may cause a quick increase in heart rate and blood pressure. One study determined that after only two minutes of shoveling, sedentary mens' heart rates rose to levels higher than those normally recommended during aerobic exercise.
Shoveling may be vigorous activity even for healthy college-aged students. A study performed by researchers at North Dakota State University determined that, based on heart rate, shoveling was a moderately intense activity for college-aged subjects most of the time but was vigorous activity during about one-third of their shoveling time of 14 minutes.
Shoveling can be made more difficult by the weather. Cold air makes it harder to work and breathe, which adds some extra strain on the body. There also is the risk for hypothermia, a decrease in body temperature, if one is not dressed correctly for the weather conditions.
Those most at risk for a heart attack include:
* Anyone who has already had a heart attack.
* Individuals with a history of heart disease.
* Those with high blood pressure or high cholesterol levels.
* Smokers.
* Individuals leading a sedentary lifestyle.
Be heart healthy and back friendly while shoveling this winter with these tips:
If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.
Avoid caffeine or nicotine before beginning. These are stimulants, which may increase your heart rate and cause your blood vessels to constrict. This places 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.
Dress in several layers so you can remove a layer as needed.
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.
Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less strain on your body.
Begin shoveling slowly to avoid placing a sudden demand on your heart. Pace yourself and take breaks as needed.
Protect your back from injury by lifting correctly.
Stand with your feet about hip width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow. 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.
Most importantly — listen to your body. Stop if you feel pain! "
I love living in the south. (Houston, Texas to be exact) Not much snow to deal with here. It did snow a bit here last Friday. But the last measurable snow fall was Christmas eve 2004. We had 13 inches at my house. The one and only "White Christmas" I'll ever see. They were building snowmen on the beaches here. Now that was a sight to see. The pictures have the Gulf of Mexico in the background. Stay warm, guys. I heard a new song yesterday.........It Doesn't Snow in Houston..
Very topical in view of the major snow storm now in effect. No doubt there will be some casualties. But we of Scandinavians heritage in North Dakota are strong and resilient and used to cold weather...if you believe that...
Thanks for the information and reminder...
Thanks for the information and reminder...
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