SEASONAL STRENGTH AND SAFETY
Shoveling or sweeping snow is a great cardiovascular workout and if your anything like me, I want to complete the job as best I can. Our brains drive to complete a task, we feel good jumping in to a project, we see progress, we are in a groove even. But part of winter safety is knowing when enough is enough.
What NOT to do:
- Don't push past pain in your joints or chest. "No pain, no gain" isn't always a hard and fast rule
- Don't write off sharp pains or pains that come on fast in localized areas. Muscle soreness is usually wide spread, sharp pain is not wanted.
- Don't keep working if your suddenly dizzy, hot or feel nauseated. Have a seat, grab your water bottle near by.
- Don't start a a project on an empty stomach or without all your tools handy
What TO DO:
- Do have a snack and water near by.
- Do know your limits--get to know how hard cardiovascular exercise feels in your body
- Do listen to your body and its signals. Sit down if you overheat or if you are not feeling well
- Do let a family member or neighbor your going to work outside in the cold.
- Do stay properly hydrated all day and the day prior.
- Layer your clothing so you don’t overhead or have to wear wet and sweaty clothes while you work.
God has designed our bodies to adapt to outdoor conditions, self heal and self regulate as well, but sometimes we aren't keen on the signals our body is sending. Here are some simple ways to use your BODY to stay safe and strong.
- When shoveling or moving snow, lift from your legs, they are some of the strongest muscles of your body. The key is learning to use your legs and rely on their strength instead of letting your back do the work.
- Engage your core, pull your belly button back to your spine and squeeze tight as you move through any motion. You can invest in ergonomic shovels to ease the load and eliminate potential injury from your low back.
- Many hands make light work; so make it a family affair. Play a game, have a race to finish, make a big pile and sled down it…you could even get some matching scarves to ham it up for the neighbors.
