Before you dig into that blanket of newly fallen snow, take a few minutes to warm up. Take a brief walk around the house or march in place to get your body ready for the physical strain. Add arm movements and stretch your back to warm up the upper body. Here are a few more tips to help you stay healthy during shoveling season:

1. Dress appropriately. Wearing layers allows you to adjust to the temperature outside.
When you are going to be outside for a long time, cover your skin to prevent frostbite.
2. Use a small shovel that has a curved handle. A shovel with wet snow can weigh up to
15 pounds. A small shovel ensures you have a lighter load, which can prevent injury.
3. Separate your hands on the shovel. By creating space between your hands, you can
increase your leverage on the shovel.
4. Lift with your legs, not your back. Make sure your knees are bending and straightening
to lift the shovel instead of leaning forward and straightening with the back.
5. Shovel frequently. During a big storm, don’t wait until the snow is a foot deep; shovel
intermittently, about every two inches.
6. Push the snow. It is easier and better for your back to push the snow rather than lift it.
Also, never throw snow over your shoulders.
7. Pace yourself. Take breaks and stretch your back, arms and legs before returning to work.
8. Stay hydrated. Drinking plenty of water is important when exercising regardless of the
outside temperature.
9. Avoid caffeine and nicotine. These stimulants increase the heart rate and constrict
blood vessels, putting strain on your heart.
10. Avoid alcoholic beverages. Alcohol can dull your senses and make you vulnerable to
hypothermia and frostbite.
Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.