For those medically cleared for shoveling snow, it can be a great workout. Stop shoveling and seek medical advice, of course, if you experience pain or feel ill while shoveling:
1. Warm up first - try 3-5 minutes of shallow squats with arm swings, lunges, and jumping jacks.
2. Dress in layers.
3. Spray the shovel with a vegetable oil and choose a shovel comfortable for your size. To keep the load near the body, most women need a smaller shovel or need to "choke up" on the shovel.
4. Shovel for 15 minutes at a time, stretch (get on all fours, sit back on your heels, and teach forward along the floor to stretch your back, follow with leg, arm, and shoulder stretches) and rest and then return to shoveling. Frequent shoveling will keep the snow from packing, and frequent breaks will allow you to stay hydrated and to get the most out of the workout.
5. If a layer of ice coats the snow, break it first with a garden shovel.
6. Lift with your legs.
7. Stop to enjoy the beauty. Intervals can be good here as with other aerobic activity - try shoveling for 60 seconds, and then resting for 60 seconds.
