I just came in from shoveling my front walk, and although it’s kind of hard to tell with all the drifts, it looks like we got about 13 inches in Framingham. Could have been a lot worse!
I was 16 years old in the blizzard of ’78, and I remember it well. My parents were not home because they were essential personnel, so it was up to me to shovel the 30 inches of snow in our driveway. I had to do it in layers, and it took four or more slices to get from the top down to the pavement.
Thirteen inches is a far cry from the 30 inches in 1978, but I am not 16 years old anymore either. Staying safe and uninjured is my older self’s priority. So as I shoveled today, I went back to my “shovel slices,” dividing each linear foot into three layers instead of trying to muscle through it all at once.
If you’re heading out to shovel today, please consider these tips for your health and safety:
If you have heart issues, leave the shoveling to someone else.
Shoveling is a high risk activity. It creates a perfect storm of cardiovascular stress by combining heavy lifting with cold air, which constricts blood vessels and raises blood pressure. It is especially risky for normally sedentary people and those of us over 50. This is a great time to ask your neighbor, or their kids, for help. Don’t be a hero.
If you are going to shovel, please consider this.
Warm up your muscles, and hydrate.
Cold weather means cold muscles. Before you head out, do a gentle warm up for your whole body to get the blood flowing. Think marching in place, body rotations, shoulder rolls, and a few easy squats. And make sure to drink water before and after. Hydration helps your muscles perform better, prevents muscle cramps, and supports healthy circulation.
Take it slow. It’s not a race.
Don’t be a weekend warrior, especially if you don’t do aerobic exercise regularly. Take small shovel loads. Work in layers like I mentioned above. Take your time. Don’t throw the snow higher than chest height, as this increases the strain on your heart. Walk it over to your snow pile instead of launching it. (Besides, the wind will just blow it back into your face!)
And when you get to those lower layers, bend from your knees, not your back. Fill your shovel then straighten your knees to lift the shovel. And don’t twist to throw the snow behind you.
The slower you go, the more conscious your movements will be and the safer your body will be. Put in your earbuds and listen to some music, a book, or a podcast. Make a meditation of it. Slow down and listen to your body. Rest frequently. And remember to BREATHE!
And, if you have any of those post-shoveling muscular aches and pains, give us a call. We’ve got plenty of opening this week if you need us!
Stay safe everyone!
Donna
