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healthy you
Shovel Safely
F A M IL Y H E A L T H
P r o t e c t y o u r h e a r t w h i l e c l e a r i n g d r i v e w a y s .
BY
LARRY KELLER
hoveling snow is intense
exercise. Too intense
for some people. ‘‘The
biggest danger is if
you’ve not been active.
It puts such a sudden strain on the
heart,” says Dr. Jennifer Mieres, a
cardiologist at New York University
Medical Center.
If you have risk factors for heart
disease, consult your physician
before having a go at the snow. Also
bear the following advice in mind.
■ Eat lightly. A heavy meal before
shoveling can put an extra load
on your heart.
■ Don’t drink. Alcohol can cause you
to underestimate the workload.
■ Shovel early. If possible, shovel
when the snow is still fresh and
powdery. Wet, heavy snow is brutal.
It’s actually best to shovel often rather
than wait until the storm is over.
■ Dress warmly. Dress in layers so
you can remove outer ones as you
heat up to help keep your heart rate
in a safe range. Excess heat causes it
to beat faster.
■ Pick plastic. Choose a shovel with
a plastic blade. It’s lighter, which
will put less stress on your heart.
Apply spray-on lubricant such as
WD-40 to the blade of any shovel so
the snow doesn’t stick.
■ Warm up. Allow your heart rate to
increase gradually by doing some
light stretching then starting with
small shovelfuls of snow for five
minutes or so. Work up from there.
■ Use good form. Push the snow,
when possible, rather than lift it. If
you must lift, do not throw snow
over your shoulder or to the side.
The twisting motion is hard on the
back and adds unnecessary exertion.
■ Pace yourself. Take frequent
breaks and rest until your breathing
comes back to normal.
■ Know when to stop. If you feel a
fullness or pressure in your chest,
stop shoveling immediately, call 911,
and chew a 325-milligram aspirin
while waiting for the ambulance.
2 7 2
NOVEMBER
2008 BETTER
HOMES
AND
GARDENS
P h O ' O : V EE R
