I have heard that snow shoveling is good exercise. My brother was injured shoveling snow. What should I know to be safe while shoveling snow?

Shoveling snow is considered moderate physical activity. Everyone should aim for at least 30 minutes of some kind of moderate physical activity daily.

Snow shoveling can be dangerous. It can lead to muscle strains, especially in the back. Strenuous shoveling can also strain your heart. People with risk factors for heart attack should be careful and use a snow blower or get someone else to shovel.  The number of fatal heart attacks increases after heavy snowfalls. Shoveling places a sudden demand on an individual's heart causing a sudden increase in heart rate and blood pressure. People who have heart problems or have had a heart attack should not shovel snow without first discussing with their physician. People who are not active should be careful.

Clearing snow when it is colder than -15 Celsius can increase your risk of injury. You can get frostbite on skin that is not covered. You can also develop hypothermia. It is important to be properly dressed and bundle up. Know your limits and take frequent warm-up breaks inside.

There are some things you can do to avoid injury while shoveling snow. Clear the snow early and often to avoid shoveling heavy, packed snow. To avoid back strain, push the snow instead of lifting it. If you do lift, bend from your knees not your back. Choose a shovel that is the right size for you, not too heavy or too wide. Avoid eating a big meal or smoking before shoveling. Remember, snow shoveling is exercise. Warm up and stretch first. You should cool down after. Do not strain. If you feel short of breath or feel any pain in your chest stop immediately.

If you are using a snow blower, you also need to use caution. To reduce the risk of injury you should shut the engine off prior to adding fuel, making adjustments or clearing clogged snow from the machine. Remove debris from the area being cleared. The rotating blades can pick up and throw debris.

For more information about snow shoveling, or for available programs and services, contact Health Link Alberta where nurses are available 24-7 to provide health advice and information. Call 1-866-408-LINK (5465) or 780-408-LINK (Edmonton area) or 403-943-LINK (Calgary area).