Many of you have responsibilities at home and for some of you, that probably includes shoveling sidewalks and/or driveways during the winter. Perhaps you even shovel snow for some of your neighbours as a favour or for some extra cash. It seems like a simple task for someone young and fit, but like anything else shoveling snow does come with hazards. So what do you need to think about before you start shoveling?
- Don’t go in cold: Before you begin you should do some warm-up exercises, stretching and flexing to loosen up your muscles and ease your heart rate up just like you would before going for a jog or playing sports. Doing any physically demanding task without warming up poses a risk of tearing or straining your muscles, but when your body is cold that risk is heightened further.
- Dress properly: Wear several layers of lightweight clothing that is comfortable to move in. The layer closest to your skin should be a breathable fabric that wicks perspiration away. Make sure your head, feet and hands are well covered. If it is really cold, wear a balaclava to cover your face and neck without impairing your vision.
- Wear good boots and gloves: Boots should be waterproof, warm and with good traction. Gloves should be insulated and give you a good grip on your shovel.
- Use the right shovel: A snow shovel should be light-weight, about 1.5 kg or a little over 3 lmb, and the blade shouldn’t be too large. Lifting too large a load will be too heavy, putting unnecessary stress on your heart and back. The handle should be long enough that you don’t have to stoop to shovel. The grip should be made of plastic or wood – metal gets too cold.
- Avoid extreme cold: Do not shovel at all if the temperature drops below -40°C, or below -25° to -30°C when it is windy. Over-exertion in such extreme cold is very stressful for your body.
- Go at a steady pace: You may want to get the job done as fast as you can, but it is better to work at a steady pace. Shoveling too hard is going to make you sweat and if you stop you will likely catch a chill. Think of shoveling snow as an exercise comparable to weightlifting while on uneven and slippery ground… in the cold. Because that is exactly what it is!
- Shovel properly: Push the snow instead of lifting it. If you have to throw the snow, take only as much as you can lift easily and turn your feet in the direction you are throwing. Do not twist at the waist, as this can quite easily hurt your back.
Just because you are young doesn’t mean that you are not at risk for hurting your back, straining your organs or slipping. By following the steps above you are ensuring that the task gets done without injury.
Some of your neighbours might not be in good physical condition and could use your help. Shoveling snow is a very risky activity for seniors, who risk heart attacks among the many other hazards associated with shoveling. If you are in good physical condition you can reduce their risk by offering to shovel their sidewalk for them. Just make sure you do it safely!
Some municipalities have programs in place to encourage people to help out local seniors and physically impaired neighbours, such as the City of Calgary’s Snow Angels program.