A Lesson From My Toro, No Bull

Today I received a lesson on the importance of warming up from my snow blower. Like everyone else in the tristate area, I spent the day outside digging out the driveway and the walk. This is the first time that I’ve really used the snow blower this year and when I started it up and asked it to start moving the 12 plus inches of snow that covered my driveway, it was a bit temperamental. After a few choice words for the machine, (sidenote – the snow blower can’t hear you and doesn’t care what you call it) I picked up a shovel.

Unlike what I asked the snow blower to do, I started to shovel the snow in layers and took a few inches from the top before I dug down to the bottom of the pile. That’s when it hit me. I asked that snow blower to hop out of bed, head to the squat rack and put up 405 lbs. without properly preparing. Not a good idea for a snow blower and not a good idea for you either. After this realization, I used the shovel to break down the snow to a more manageable load and fired up the snow blower again. This time the engine wasn’t revving quite so hard and the snow was steadily flying from the shoot. After about 10-15 minutes, the snow blower was able to consistently handle the accumulation in front of it. Let’s all follow this example and remember that shoveling snow is a very demanding physical activity.

I know we all want to get out there and get it done but you certainly don’t want to risk an injury due to haste. You wouldn’t head into the gym, a controlled environment, and perform your calculated workout without properly warming up. That's why a warm up is recommended before shoveling, which could be more strenuous than your typical workout, if not in intensity then probably in duration. Here are 5 tips to help you through your shoveling workout:

1. Stay hydrated – I know it’s cold out and we might not feel as thirsty as we do on a hot summer day but dehydration can happen in cold weather too. Make sure you are drinking enough non-caffeinated liquids to keep your fluids up. Water or some type of sports drink is your best choice. Dehydration can cause muscles to cramp, may place unnecessary tension on connective tissue and even cause orthopedic injuries because of the first 2 factors.

2. Move before you lift – While using a foam roller would probably be a great idea prior to shoveling the driveway, I know that most of us don’t have time to do that. However, you should take 5-10 minutes just to move your body with some arm circles, trunk twists and deep knee bends (think old school gym class calisthenics). This will help to lubricate your joints, increase your blood flow, make your muscles and connective tissue more pliable and assist with joint mobility.

3. Start (and possibly stay) with small loads on the shovel – Cold weather can force your heart to work harder by decreasing oxygenated blood to the heart muscle. The last thing you want to do is put yourself at risk by pushing your physical limits, especially if you’re not participating in a regular exercise program. Keep the amount of snow on the shovel manageable. You’re not going to clean off the entire driveway with one scoop of the shovel and unless you’re a member of a professional snow shoveling team, you’re not competing with anyone. Take your time, take breaks when you need them and go slowly. The good news is, snow melts eventually. I always enjoy talking to neighbors who are also shoveling when I need a break. Fun topics include skiing or vacations on tropical islands. I prefer the latter, but to each his own.

4. Use your legs – I’m sure everyone has heard this one but it is completely true. Don’t try to lift that load with your lower back. Use your legs to help you lift the snow. Your legs are proportionately stronger than other muscles in your body so take advantage of that strength and get low. Use the lower body to lift and move the load.

5. Stay Safe – Above all, stay safe. My favorite mantra as I get older is, “Nothing Stupid.” Whether in the gym or shoveling the driveway, the goal should be to move well and allow our bodies to function in manageable and safe patterns. I know that I would be ticked at myself if I got injured doing something preventable. I’m sure you would as well. Do what you can and work within your capabilities.