Winter safety: How to safely shovel snow

TORONTO – If you’re living in Eastern Canada, it’s likely you’ll be spending some time digging out your driveway this weekend.

Snow shovelling is an isometric activity, like weightlifting. It’s intense, compared to lifting hundreds of pounds over the course of an hour.

That causes your blood pressure and heart rate to climb quickly, putting stress on your heart.

Canadians doctors are warning: be careful in the snow and if you have underlying heart conditions, don’t overexert your body.

Dress in layers, warm up by starting off slowly and tackle the snow in small, sizeable loads.

Take a look at some tips on how to conquer shovelling the snow:

Tips from the Ontario Chiropractic Association’s Lift Light, Shovel Right education campaign.

• Don’t let the snow pile up. Keep your eyes on the weather reports to find out if there will be several days of snow. Frequent shovelling allows you to move smaller amounts of snow at once.
• Pick the right shovel. All shovels are not necessarily the same. Use a lightweight pusher-type of shovel to help protect your back.
• Push, don’t throw. Pushing snow to the side is easier on your muscles. Avoid lifting heavy amounts of snow and sudden twisting movements.
• Bend your knees. Using your knees, legs and arm muscles to do the heavy lifting while keeping your back straight.
• Warm up. Shovelling can be a strenuous activity, so take the time to warm up your muscles with some overall conditioning like walking followed by some stretches.
• Take a break. Listen to your body and stop to take a rest if you feel tired or short of breath. Stop shovelling immediately if you feel chest pain or back pain.

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Meanwhile, Ottawa’s Canadian Centre for Occupational Health and Safety offers these tips:

Check your clothing. Are you dressed appropriately?

Wear several layers of warm lightweight clothing that is hinder free and comfortable to move in. The inner layer should be fishnet underwear or thermal underwear that allows perspiration to escape from the skin surface. Make sure your head, (especially your ears), feet and hands are well covered. However, do not let your hat or scarf block your vision – you have to see what you are shovelling.

What kind of shovel are you using?

A snow shovel should be light-weight, about 1.5 kg or a little over 3 lbs, and the blade shouldn’t be too large. Otherwise your load will be too heavy, putting too much stress on your heart and back. The handle should be long enough so that you don’t have to stoop to shovel. The grip should be made of plastic or wood–metal gets too cold.

How should you shovel?

You may want to get the job over with as fast as you can, but it is better to keep mobile and work at a steady pace. Shovelling is going to make you sweat and, if you stop, you could get a chill.

Push the snow rather than lift it. If you must throw it, take only as much snow as you can easily lift and turn your feet to the direction you’re throwing – don’t twist at the waist. Throwing the snow over your shoulder or to the side is a no-no! And remember, the wetter the snow, the heavier it is.

You might want to consider using a snow scoop which allows you to move snow with less effort, by pushing instead of lifting. The scoop rides up over the snow to allow you to move the snow without ever having to lift it.

Pace yourself. Shovelling snow is strenuous activity comparable to weightlifting while walking on uneven and unstable ground and wearing heavy-duty clothing. Take frequent breaks and drink some warm non-alcoholic fluids.