Let it snow outside, but be sure to shovel with care
When I moved to Sandpoint three years ago from the considerably warmer climate of Dallas, Texas, I couldn't wait for the first winter snowfall. As I've watched our rooftop, driveway and sidewalk pile up with the seemingly endless white stuff during the past couple of weeks, though, I've been keenly reminded that while snow is beautiful, it must also be removed. And often, that means shoveling.
According to a Surgeon General's Report on Physical Activity and Health, 15 minutes of snow shoveling counts as moderate physical activity, which is half of the daily recommendation for physical activity. Snow shoveling can be a great form of exercise, but it can also be dangerous if proper precautions are not taken. Major snow storms are often associated with increased emergency room visits for everything from muscle aches to heart attacks, and the common denominator is snow shoveling. The number of fatal heart attacks among snow shovelers has also been shown to increase after heavy snowfalls. This may be due to the sudden demand that shoveling places on a person's heart, since it can cause a rapid increase in heart rate and blood pressure.
As we find ourselves in the midst of this wintry weather, it's a good time to stop and remember a few simple tips that can help protect our health.
First, certain individuals should think twice before venturing outside with a shovel. If you've had a heart attack, or if you have heart disease, asthma or high blood pressure, talk to your doctor first. If you smoke, be aware that diminished lung capacity can make this a risky activity for you. And if you normally lead an otherwise sedentary lifestyle, you should approach this strenuous exercise with caution.
If you do pick up that shovel, keep these tips in mind:
? Know the warning signs of a heart attack, which may include chest pain; discomfort in the arms, back or neck; lightheadedness; nausea or shortness of breath.
? Ease into the work to avoid a sudden load on your heart. Take breaks as needed.
? Avoid caffeine and nicotine, which can increase your heart rate and constrict blood vessels.
? Drink plenty of water.
? Warm up by stretchving your muscles before you begin.
? Bend from your knees and keep your back straight so that the lifting comes from your leg muscles, not your back.
As we continue to find ourselves outdoors managing the snow-effects of winter in North Idaho, heeding these few simple reminders can make it a little safer. I originally planned to write this article last week when we were in the midst of that major snowfall. As my husband pointed out, though, nobody would have had time to read it-everyone was out shoveling snow.
? Lynda Metz is the director of community development at Bonner General Hospital.