Snowstorm shoveling tips for seniors

By Carol Higgins Taylor

    Winter has a firm grip on us this year and there appears to be no end in sight. With that in mind, clip and save this column.
    Shoveling can be good exercise but can also be dangerous for some people, especially those who do more than they should, as in tackling large storms all at once.

    It is important to be realistic about your limitations, particularly if you’re a senior who has not been particularly active. After only a few minutes of shoveling, a sedentary person’s heart rate can rise to levels higher than those normally recommended during aerobic exercise.
    Proper snow shoveling techniques can reduce your risk for back injury or a heart attack.
    For example, face the snow you’re about to shovel. Always keep your back straight, your knees bent and throw the snow forward.
    Don’t throw snow over your shoulder because twisting while throwing snow behind you can cause back strain. In fact, experts recommend that you push the shovel to move the snow and avoid lifting whenever possible.
    Here are some other tips to help you survive the shoveling season:
•    If you have a history of heart trouble, always get your doctor’s permission before picking up a shovel and heading out.
•    Warm up for about 10 minutes before shoveling. You are more likely to sustain an injury if you have cold, tight muscles as opposed to warm and flexible ones.
    Get your blood pumping by walking around, marching in place and even asking your spouse to dance for a few minutes. And slowly, very gently, stretch your back and legs.
•    Take it very slow and easy and pace yourself. Shoveling is like lifting weights and can cause a rise in your blood pressure and heart rate.
•    Shovel only fresh, powdery snow as it is much easier than the wet, packed-down variety. While we have no control over what kind of snow needs to be shoveled, if it is not light and fluffy, hire someone to remove it or ask friends and family for help. Don’t risk your health.
•    If you get tired – stop. If you feel pain or tightness in your chest definitely stop and contact your physician.
•    Pick a shovel that is just right for you. By getting one with a smaller blade, you will lift less snow; and consequently, put less strain on your body.
•    Remember to drink plenty of water before, during and after shoveling. Breathing cold air dehydrates the body.
•    Tackle heavy snow in two stages. Begin by skimming off the snow from the top, and then remove the bottom layer. Avoid overloading the shovel.
•    Don’t smoke or eat a large meal before shoveling.
•    Now this may seem like common sense but you’d be surprised how often it goes unheeded. Dress warmly and wear layers which trap air between them, providing heat. And wear a hat and scarf.
•    To help prevent injury, stand with your feet about hip-width apart and keep the shovel close to your body. Again, remember to bend from the knees, not the back, tighten your stomach muscles as you lift the snow, and don’t twist, tempting though it may be. If you need to move the snow to one side, reposition your feet to face the direction the snow will be going.
    There you have it. The next time there is a storm forecast, you’ll be ready.
    But be careful out there. It only takes a minute to get injured but often months to recover.
    Carol Higgins Taylor is an advocate for seniors and owns a public relations firm in Bangor. Email: 4chtaylor@gmail.com.