How to Properly Shovel Snow

Safe Snow Shoveling Techniques for Seniors

It’s been interesting watching various people’s reactions to seniors out there shoveling after a huge snowstorm here in Toronto this week. Some believe it’s dangerous for anyone over 60 to be out there trying to lift and clear the snow. But is it really true?

If you have been active for some time, regardless of age, and you have spent time strength training and conditioning your body and your heart, you have decent core strength and balance, and have no major injuries, shoveling at your own pace could be seen as a physical challenge that contributes to more strength and independence.

Many of our clients took on the job this week; some with the help of their spouses, adult children, or neighbours. They were proud to be able to do it, recognizing that all of their hard work training was paying off in ‘real life’. We are happy to hear it!

Effective Snow Shoveling Techniques for Seniors

To ensure you shovel snow efficiently and safely, here are some techniques to keep your body in good shape:

• Bend with Your Legs: Always use your legs to bear the brunt of the lifting to protect your back.
• Brace Your Core: Engaging your core helps distribute the strain evenly across your body.
• Lift with Your Legs, Not Just Your Arms: This reduces the load on your arms and shoulders.
• Avoid Twisting and Bending Simultaneously: This common mistake can lead to injuries.
• Establish a Solid Base of Support: Keep your feet wide apart or staggered for better stability.
• Pace Yourself: Listen to your body, take regular breaks, and avoid overexertion.

Special Considerations for the First Snowstorm and Avoiding Overexertion

The first major snowfall of the season often comes with increased risks, particularly for seniors. It's crucial to approach this first task with extra caution:

• Heightened Risk of Heart Problems: The first snowstorm often means heavier shoveling due to accumulated snow and seniors not being used to heavy exercise during winter. This can significantly raise the risk of heart attacks, especially for those who do not exercise frequently. Start slowly, and consider breaking the work into several shorter sessions.
• Gradual Adjustment: Allow your body to adjust to the physical demands of shoveling, especially if it's been a while since you last performed such intense physical activity. This gradual approach can help prevent sudden strain on your heart and muscles.

Proper Attitude and Gear for Safe Snow Shoveling

• Dress Appropriately: Wear breathable layers that you can adjust as your body temperature changes. Start with a lighter pace and only gradually increase your activity to prevent overheating.
• Non-Slip Shoes: To prevent falls, opt for footwear with good traction to prevent slips and falls on icy surfaces. Shoes or boots with non-slip soles are a must.
• Quality Gloves: Wear gloves that not only keep your hands warm but also offer a good grip on the shovel handle to prevent slipping.
• Ergonomic Shovel: Choose a shovel with an ergonomic design to reduce the amount of bending you need to do. Shovels with a curved handle or an adjustable handle length can help minimize strain on your back.
• Incorporate Breaks: Take regular breaks to assess your body’s response to the cold and exertion, similar to how the first explorers managed their efforts to prevent sweating and conserve energy.

Safety First

• Shovel with a Buddy: Whenever possible, shovel with a partner. Having someone to help can not only make the work lighter and quicker but also ensures that assistance is immediately available in case of an emergency, such as a fall or a sudden health issue.
• Communicate Your Plan: Let a family member or neighbor know when you plan to shovel, especially if you must do it alone. This way, someone is aware of your activity and can check on you periodically to ensure your safety.
• Consider a Shoveling Service: If you are at higher risk for heart problems or physical injury, consider hiring a shoveling service. Many communities offer services tailored for seniors, ensuring that your driveway and walkways are cleared without risking your health.

By following these guidelines, seniors can maintain their independence while safely managing winter chores. Always prioritize your wellbeing over finishing quickly. If you have any questions about shoveling techniques or need further advice, don't hesitate to reach out.

I’d like a free consultation

Stay active, safe and warm!

Leigh
Vintage Fitness

At Vintage Fitness, we specialize in energizing the lives of people over 50 with exercise, delivered right to your home.