The Correct Way to Shovel Snow

Preparations

• Shoveling is hard work, so don't make it harder on yourself by drinking caffeine or smoking beforehand. Stimulants like these can increase your heart rate and put extra stress on it when you shovel.

  If there's snow, it's cold, so put on several layers of clothes to start. As you shovel, take them off as need be. It's better to be overly warm rather than not being covered well enough.

  You're probably going to sweat, so drink plenty of water before you go out. Sweating isn't a summer-only activity and dehydration is always a possibility.

  Stretch your muscles by running or walking in place for a few minutes. Stretch your arms and legs, but pay particular attention to your back: bend forward, backward and to each side several times. You can also lie on your back and bring your knees to your chest to focus on your lower back.

Shoveling

• Use a lightweight shovel with a smaller blade, preferably one with a bend in the handle because it will take some of the stress off your lower back. You'll lift less snow with a smaller blade, but also put a lot less strain on your body.

  Go slowly and pace yourself. Hurrying to get finished can lead to overexertion and injury. Take frequent breaks.

  Shovel snow shortly after it falls, if you can. It is lighter than packed, melting snow.

  Stand so that your feet are even with your hips. Bend your knees, not your back, and keep the shovel close to your body. Push snow instead of lifting it, if that is viable for your situation. If you must lift it to remove it, scoop the snow into the blade, then use your stomach muscles and legs to lift it--not your back. Turn your entire body, not simply your torso, to dump the snow to either side.

Warnings

• Shoveling snow can cause a quick rise in your blood pressure and heart rate. In fact, one study points out that two minutes of shoveling snow brought sedentary men's heart rates to levels higher than aerobic exercise.

  Hypothermia--a decrease in body temperature--is always a threat in cold weather, even if you are working hard. Make sure you wear enough warm clothing and go inside to warm up as necessary.

  Shoveling incorrectly--that is, using your back to lift--can cause back strain and even serious injury, especially if you do not engage in a regular exercise regime.