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thousands of people are injured every year while shoveling snow. A Washington Post report even show that between 1996 in 2006, 1600 people died from heart attacks caused by shoveling snow. We have a few tips on how to shovel snow properly and avoid over exerting yourself first, consider if you are healthy enough speaking toe website. The Healthy Cardiologists Dr Set Off Wall says In the cold weather, your smaller arteries have a tendency to constrict, and it creates a lot of back pressure on the heart. This, combined with the fact that you’re lifting you’re shoveling heavy amounts of snow, increases the heart rate and oxygen demand on the heart, meaning if you’re out of shape or have a pre existing heart condition, you should stay away. Next. Do not drink alcohol or eat a big meal before you shovel. Snow liquor will constrict your blood vessels, which will only put more pressure on your heart. Lastly, take breaks and shovel less frequently. Shoveling small amounts of snow and taking breaks may take longer, but it will also put less strain on your body. But whatever you do, make sure to check with your doctor first.

6 snow shoveling tips to make the chore less painful

It’s so pretty…until you have to shovel. Here’s how to do it safely.

Snowfall is magical. Well, at least the first few snows of the season. But once the novelty wears off, your attention turns to the maintenance part of winter, and you need to clear the white stuff off your car, driveway or sidewalk in a hurry. Before you dig in, there are a few things to remember.“The biggest issue is that it’s vigorous physical exertion and a total body workout,” says Chris Womack, PhD, a professor of kinesiology at James Madison University in Harrisonburg, Virginia, and an American College of Sports Medicine Fellow. “It’s really cross-training that involves both cardio and strength.” Here’s how to shovel safely.Layer it upYou already know to dress in layers to trap heat, but, face it: Shoveling snow is sweaty work. Wear a synthetic material against your skin to wick moisture away and keep you comfortable. The next layer should be insulating, such as fleece. The top layer should be wind and waterproof. Wear two pairs of socks, with a wicking pair first. Don’t forget a hat, and on extra-cold or windy days, add a face mask to warm the air you breathe and protect your nose from frostbite. Start slowlyResearch says it’s actually not helpful to stretch ahead of time; instead, easing into the activity is a better way to prepare your muscles for the work ahead. “Warm up by doing the activity at a low level of intensity for the first few minutes,” says Womack. For example, start by pushing and moving small shovels of snow at a slow pace. Protect your backWhen possible, push snow out of the way instead of lifting it. But if you do have to lift, keep your legs apart, bend knees slightly, and keep your back straight. Use your legs to lift, and don’t twist your body to toss the snow, which can strain your back. Scoop small amounts of snow, and keep the shovel close to you—not with arms outstretched, which puts weight on your spine, says the American Academy of Orthopaedic Surgeons. Take breaks from shoveling snowWith deep or heavy, wet snow, scoop a little off the top and work your way through the pile gradually. Give yourself regular breaks and stay hydrated.“It’s strenuous, and if it was your first day at the gym, you’d only work out for 15 or 20 minutes,” says Womack. “Be smart, and treat this activity the same way.” Stop immediately if you feel unwell or experience the signs of a heart attack, including lesser-recognized symptoms such as dizziness, arm or jaw pain, or the signs of frostbite, such as stinging, tingling or numbness. Give yourself some TLCAfter your hard work, it’s totally normal to feel a little tender the next day. “Any time you use your muscles in a way you’re not used to, you may feel sore,” says Womack. “You’ll feel it in the first 12 to 24 hours, peaking at 48 hours, then tapering off.” Mild activity, like walking or using light dumbbells, and an over-the-counter pain medication — if you have no underlying medical conditions that prevent taking one — can help. Put yourself firstMost people are fine shoveling snow. But if you have a medical condition or don’t exercise regularly, sudden exertion and heavy lifting can be dangerous. Numerous studies have shown that snow-related exertion, plus cold temperatures, are associated with an increase in heart attacks and deaths. “The risk of heart attack after shoveling snow is real,” says Womack. “If you already know you have cardiovascular disease or risk factors such as high blood pressure, high cholesterol, or a family history of heart disease, talk to your doctor.” Sometimes hiring it out is the best way to shovel snow.

Snowfall is magical. Well, at least the first few snows of the season.

But once the novelty wears off, your attention turns to the maintenance part of winter, and you need to clear the white stuff off your car, driveway or sidewalk in a hurry. Before you dig in, there are a few things to remember.

“The biggest issue is that it’s vigorous physical exertion and a total body workout,” says Chris Womack, PhD, a professor of kinesiology at James Madison University in Harrisonburg, Virginia, and an American College of Sports Medicine Fellow. “It’s really cross-training that involves both cardio and strength.”

Here’s how to shovel safely.

Layer it up

You already know to dress in layers to trap heat, but, face it: Shoveling snow is sweaty work.

Wear a synthetic material against your skin to wick moisture away and keep you comfortable. The next layer should be insulating, such as fleece. The top layer should be wind and waterproof. Wear two pairs of socks, with a wicking pair first.

Don’t forget a hat, and on extra-cold or windy days, add a face mask to warm the air you breathe and protect your nose from frostbite.

Start slowly

Research says it’s actually not helpful to stretch ahead of time; instead, easing into the activity is a better way to prepare your muscles for the work ahead.

“Warm up by doing the activity at a low level of intensity for the first few minutes,” says Womack. For example, start by pushing and moving small shovels of snow at a slow pace.

Protect your back

When possible, push snow out of the way instead of lifting it. But if you do have to lift, keep your legs apart, bend knees slightly, and keep your back straight. Use your legs to lift, and don’t twist your body to toss the snow, which can strain your back. Scoop small amounts of snow, and keep the shovel close to you—not with arms outstretched, which puts weight on your spine, says the American Academy of Orthopaedic Surgeons.

Take breaks from shoveling snow

With deep or heavy, wet snow, scoop a little off the top and work your way through the pile gradually. Give yourself regular breaks and stay hydrated.

“It’s strenuous, and if it was your first day at the gym, you’d only work out for 15 or 20 minutes,” says Womack. “Be smart, and treat this activity the same way.”

Stop immediately if you feel unwell or experience the signs of a heart attack, including lesser-recognized symptoms such as dizziness, arm or jaw pain, or the signs of frostbite, such as stinging, tingling or numbness.

Give yourself some TLC

After your hard work, it’s totally normal to feel a little tender the next day.

“Any time you use your muscles in a way you’re not used to, you may feel sore,” says Womack. “You’ll feel it in the first 12 to 24 hours, peaking at 48 hours, then tapering off.”

Mild activity, like walking or using light dumbbells, and an over-the-counter pain medication — if you have no underlying medical conditions that prevent taking one — can help.

Put yourself first

Most people are fine shoveling snow. But if you have a medical condition or don’t exercise regularly, sudden exertion and heavy lifting can be dangerous.

Numerous studies have shown that snow-related exertion, plus cold temperatures, are associated with an increase in heart attacks and deaths.

“The risk of heart attack after shoveling snow is real,” says Womack. “If you already know you have cardiovascular disease or risk factors such as high blood pressure, high cholesterol, or a family history of heart disease, talk to your doctor.”

Sometimes hiring it out is the best way to shovel snow.