Although many men regard shoveling snow as a necessary evil, there are those who enjoy it as a bracing winter activity. But too many men suffer injuries or even fatal heart attacks while shoveling snow. Here are some tips to help you shovel safely.
Know Your Limits When Shoveling Snow
Shoveling snow is a strenuous activity. Be especially cautious and seek medical advice if you :
- Have a preexisting heart condition
- Are relatively inactive and don't exercise regularly
- Are a smoker
- Have high blood pressure
- Have diabetes
- Have elevated cholesterol
If you have one or more of those cardiovascular risk factors, (and even if you don't), you should know the warning signs of a heart attack. The Canadian Heart & Stroke Foundation web site lists these as:
- Sudden discomfort or pain that does not go away with rest
- Pain in the chest, neck, jaw, shoulder, arms or back
- Pain that feels like burning, squeezing, heaviness, tightness or pressure
- Chest pain or discomfort that is brought on with exertion and goes away with rest
Choose The Right Snow Shovel
Choose a properly sized shovel. You may think that a larger shovel will do the job faster, but it may also increase your risk of injury from moving larger loads. Some factors to consider:
- Shovel or pusher – Pushing snow puts fewer demands on your body than lifting,
- Blade size – A shovel full of snow can easily weigh up to 10 kg (around 22 lb). A smaller shovel or narrower pusher that holds less snow will be easier to manage and put less stress on your back. Choose a size appropriate for your age and physical condition. The older and more sedentary you are, the smaller you need. Take more breaks, it doesn't all have to be done at once.
- Blade material – Aluminum and iron may be more durable, but polycarbonate and other plastics are lighter. A plastic blade with a metal cutting edge may be the ideal compromise, especially for cutting into compacted snow.
- Handle length – The taller you are, the longer handle you can safely swing. A longer handle may give more leverage for throwing, but it puts you at a mechanical disadvantage and increases your risk of muscle strain.
- Handle shape – The traditional straight handle has been around for centuries, but so have back strain and heart attacks. The new ergonomic handles reduce the amount of bending involved and reduce the stress on your back.
- Grip shape – Although specialty shovels for avalanche rescue and the like come with T or bent-L grips, most snowshovels come with a D-grip that will work just fine.
Dress for Shoveling Snow
It is important to dress properly for the weather and the activity. Over-dressing can be as dangerous as under-dressing.
- Dress in layers for best control of body temperature. The goal is to avoid becoming overheated during work periods while not cooling off too suddenly during breaks.
- Unzip at the throat and pull the clothes away from the chest or remove gloves for a few minutes to reduce temperature. Zip back up and add layers during the break.
- Watch your extremities -- hands, feet, ears - and exposed skin on the face, as these are the areas most likely for frostbite.
Shovel Sensibly
As you would for any sport or exercise, warm up a bit - stretch before you start shoveling. You can do this indoors before you bundle up. Once you're on the job:
- Work steadily, at a regular pace.
- As you throw a shovelful of snow, step forward in the direction of the throw.
- Do not twist to move the snow (twisting can cause back strain); instead, use your feet to turn your whole body.
- Smaller loads of snow are easier and less strenuous on heart and back. If the snow's deep, take small bites.
- How to grip - Hands closer together increases leverage but also increases the effort required to move the load. Hands farther apart means you bend down more which puts stress and twist on the back. Find a balance.
- Lift the snow with the legs, not the back.
- Take breaks roughly every 15 minutes (more or less depending on your physical condition)
- Cool down properly after you're finished.
- Divide a large job into sections, with a break after each section.
- During your break, stay warm by adding a layer, zipping up, moving out of the wind.
- If you go inside, remove your outer layers so you don't overheat and face a sudden cool-down when you come back out.
Stay Hydrated
Again, think sports and exercise.
- Have a glass of water before you start, and sip a bit during your breaks.
- If you need a warm beverage, try hot chocolate or sweetened herbal tea.
- Don't drink coffee or tea, or smoke while shoveling. Both of these will increase the heart rate and constrict blood vessels
Snow Conditions
- Light, fluffy snow is the least dense and the easiest to shovel. Maintain a steady pace.
- The sooner after a snowfall you can do the job, the easier it will be. As snow lays on the ground, it compacts and becomes denser. Although you still move the same amount of snow, each shovelful is heavier.
- Wet snow is even denser than compacted show. Adjust your tempo, take smaller bites with less snow per shovelful, work more slowly, take more frequent short breaks.
- Deep snow must be taken in layers or "bites" of 10 to 15 cm (3 or 4") at a time.
All finished shoveling? Try the Canada Safety Council's Snow Shoveling Quiz.
