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Snow Shoveling Tips to Help you Stay Safe and Pain-free

Luckily we haven’t had to do much shoveling this winter and hopefully it stays that way:) However, it seems like the next few days we may need to do some.

I know some people who love shoveling which is great. I am not one of them but I do feel good after I finish. It is a good form of exercise and I usually love being outside unless it is completely freezing.

Shoveling done smartly and safely can be a good way to stay active in the winter and get some fresh air.

Here are my tips for making shoveling a little easier and having less aches and pains doing it.

  • Dress appropriately! Wear boots or shoes that have non slip grip and will keep your feet warm. Also wear enough winter clothing to keep your whole body warm. Warm joints move and feel much better than when they are cold and stiff. It also helps your balance to be warm enough.
  • Try to shovel in daylight or if it is dark have the area be well lit so that you can see any icy areas or uneven ground.
  • Shovel more frequently if it is supposed to snow a lot so that you can avoid having to lift a lot/heavy snow.
  • Use a good shovel. Make sure it fits you and your height so that it is not too heavy or too long.
  • Hands should be spaced approximately 12inches apart on shovel for good leverage and stability.
  • Avoid lifting any snow with your arms outstretched.
  • Keep the shovel with snow close to your body and center of gravity when you are lifting.
  • Try to push snow as much as possible instead of lifting. If you have to lift, smaller amounts on the shovel will be better for you.
  • Avoid rotating and lifting at the same time.
  • Bend with your knees and hips and not your back to avoid back pain.
  • Engage your core muscles – try to pull your belly button in
  • Avoid throwing snow over your shoulder or to one side because this creates more stress on your spine.
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  • Switch arms so that you don’t overwork one side of your body.
  • Take frequent breaks and make sure to stay hydrated.
  • Doing a little warm up/ stretch before and after shoveling is definitely a good idea.
  • Enjoy the snow!

Contact A to Z Personal Wellness if you have any questions or would like help with exercises to make shoveling easier.

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How to Avoid Slips and Falls This Winter

Winter is here which means snow and ice and being indoors more. Here are my tips to prevent slipping, tripping or falling this winter. 

  • When getting out of the car plant both feet and hang onto the door before starting to walk to make sure you have your balance and that it isn’t slippery
  • Dress warmly – cold muscles tense up which affects balance and can cause a fall – also being warm decreases joint stiffness
  • Wear shoes with good traction, even if it is just for a very short distance
  • Wear clothes that fit well – if they are too tight or bulky your movements can be restricted which can lead to a fall or if they are to big/baggy they can catch on things
  • Slow down and give yourself extra time when going places
  • Always have a cell phone with you
  • Keep shoes and walking aides dry and free of snow and ice as soon as you come inside 
  • Avoid walking in more than one inch of snow – snow can hide uneven ground, curbs, and other tripping hazards
  • When walking on surfaces that may be icy, shorten your stride and walk with your feet pointed slightly out and knees gently bent (like a penguin) to improve traction and balance
  • Make sure you have enough lights and night lights in the darkness of winter! Use a flashlight on your key ring for extra light when needed
  • Can also carry a small bag of kitty litter, sand or rock salt with you in case you need to throw some down in a walkway or slippery area
  • Have a table or chair by door/entrance way to set things down when you come in and out of the house so that you are not trying to hold too many things/do too much all at once
  • Can use cleats on shoes and also add ice spikes to canes. Attaching cleats to shoes are great, especially if you want to continue to go for walks outside.
  • Don’t take short cuts when walking, stay on cleared sidewalks and paths
  • Last but certainly not least…keep moving!! Staying active during the winter months is one of the best things you can do for your physical and mental health.

Now you are ready to tackle this winter weather safely:)

Contact A to Z Personal Wellness if you need help staying active and safe this winter.

Fall Prevention, Health and Wellness, Tips, , , ,

Staying Active in the Winter

Winter is long and not all of us can be snow birds and go somewhere warm for the winter. When you add in navigating the pandemic, winter can seem extra long. It may be hard to motivate yourself to go out in the cold weather or you may be fearful of falling/slipping on ice or driving in bad weather but it is still so important to remain active. Lack of activity and exercise can decrease strength, balance, mobility and increase your aches and pains. So enough about the negatives of winter! Let’s make it more enjoyable. 

There are easy and safe ways to remain active and keep you energized, feeling good and allows you to be in a better mood. Here are some ideas:

  • Call a friend and instead of sitting down to chat, walk around your house instead. 
  • Set a timer to get up and move every 45 minutes. You don’t have to do any exercise but just get up and move around for 2-3 minutes and then sit back down. 
  • If you are watching TV do some type of exercise or walking during commercials. An example could be marching your legs and pulling your tummy in tight to activate your core, this could be done sitting or standing. 
  • Meet a friend to walk around the mall, a store, an indoor track or rec center. There are lots of benches and places to sit at the mall if you need a rest break.
  • Walk outside if the roads/and or sidewalks are clear. Fresh air helps boost your immune system, is good for you brain, body and mood. Be sure to bundle up!

If you need to go out and shovel, be sure to do it safely. Wear proper footwear and make sure you can clearly see the area you will be shoveling so that you are aware of ice or uneven ground to prevent a fall. Take frequent breaks and don’t rush through it. Typically if you are rushing through it you may not be using the best body mechanics which could lead to an injury or discomfort later on. When shoveling bend at the hips and knees, not at your back. Keep the heaviest part of the load close to your body. Use  your leg muscles instead of your back to lift the snow/shovel. Hopefully we will be done with shoveling snow soon!

Lastly, contact me for an at home exercise program or an in-home or virtual training session 🙂

Fitness, Health and Wellness, Tips, ,