Shoveling snow is hard work. While we might think spending 30 minutes or more clearing space along our front entry or driveway is just a normal winter task, snow shoveling ranks high on the list of activities that burn the most calories. Why wouldn’t you treat it as a workout? You can actually gain the same benefits shoveling snow, as you would while attending an intelligently designed exercise class.
The following snow shoveling tips can help keep you strong, fit and protect your body from injury when the sidewalk needs clearing.
Warm up
We might not think of warming up before walking up a flight of stairs, or hauling luggage across the airport, but warming up before you grab the shovel is important.
Stand up straight with your right foot slightly ahead of your left foot. Hold your arms out to the side at shoulder height. Twist your upper body to the right as far as you can, comfortably. Hold for 20 seconds, and switch sides. For a deeper stretch, stand adjacent to a wall. Turn your chest to face the wall and place both hands on the wall, using your hands to bring you deeper into the twist.
A flexible spine is a healthy spine, especially when it comes to shoveling heavy snow. Practice this twist both before, and after shoveling.
Push down through your heels
You must have a strong back or hurling snow will tire you before the driveway is clear, however, depending solely on your back isn’t the answer. Don’t forget about the largest muscle in the body: the gluteus maximus. When you are stooped forward with a shovel full of snow, you’ll want to employ your biggest asset: your rear! Bend your knees, and put a little extra weight down through your heels. Utilizing your gluteals will give you twice as much stamina, not to mention give you a shapely derriere.
Activate the abdominal wall
Breathing during shoveling isn’t just about staying alive, it’s also a way you can engage your transverse abdominus muscle: the very muscle that helps protect your low back. Exhale as if you are forcing your breath out of your belly. That will give you the sensation of wearing a tight corset or a back support belt. If you have high blood pressure, go easy on your exhale. It is not so much about a super strong breath as it is about connecting with your core.
Alternate sides
Have you ever taken an exercise class where the instructor just works one side of the body and not the other? Of course not! So why should you only remove snow holding shovel on one side of your body? Instead, alternate sides at least every five minutes.
When the shoveling is done, it’s time to shed the gloves and snow boots, and then what? Rehydrate! You not only burn about 7-10 calories a minute with a shovel in your hand, you lose quite a bit of water, too. So, drink up!