Shoveling is a very physical activity that is comparable to lifting heaving weights repeatedly and quickly. As with any exercise, it’s important to begin with a five-to-10 minute warm-up. Try taking a brief walk or marching in place to get your body ready for the physical strain. Also, try adding arm movements and stretching your back to warm up the upper body.

Here are a few more tips to help you stay healthy during shoveling season:

• 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.

• 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.

• Separate your hands on the shovel. By creating space between your hands, you can increase your leverage on the shovel.

• 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.

• Shovel frequently. Don’t wait till the snow piles up. Shovel intermittently, about every two inches.

• 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.

• Pace yourself. Take breaks and gently stretch your back, arms and legs before returning to work.

• Stay hydrated. Drinking plenty of water is important when exercising regardless of the outside temperature.

Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.