HealthyLife Articles

Tag: traction

  • A Safer Way To Shovel Snow

    Personal Safety

    Image of a person shoveling snow.

    Many people know that shoveling snow can put many at risk for back injury or a heart attack, but think, “It won’t happen to me” and shovel anyway.

    Shoveling snow strains the back, because you bend at the waist to lift a load. And shoveling can trigger a heart attack in three ways. The increase in activity requires your heart to work harder. Also, without realizing it, you may hold your breath as you lift, which can trigger a sudden rise in heart rate and blood pressure. And cold weather causes blood vessels to constrict, so the heart has to pump more blood.

    If you have a history of back problems or heart problems, don’t shovel snow, period. Have someone else do it. If you’re over age 40 and overweight, if you have high blood pressure, if you smoke, or if you lead a sedentary life, check with your doctor before lifting a shovel.

    The following hints can help make a tough job easier, even if you’re not at special risk for back or heart problems.

    *  Dress properly. Protect your head and hands from the cold, and don’t bundle up so much that you overheat or can’t move freely.

    *  To prevent back strain, keep your knees slightly bent and both feet planted firmly on the ground or pavement.

    *  Consider removing snow with a snowblower or plow instead of a shovel-it’s far less stressful and gets the job done quickly.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Watch List For Winter Weather Activities

    BE FIT

    Image of women with skis.

    Winter weather doesn’t have to derail your exercise routine, says a Saint Louis University exercise expert. As you adjust to darker days, colder temperatures, and slippery surfaces, it’s important to be mindful of safety issues that come with the territory of winter workouts.

    “A change in weather should bring a change to your mindset. As temperatures get colder, it’s important for athletes to adjust their routines,” said Dr. Tony Breitbach, director of athletic training education.

    Dr. Breitbach offers the following tips to avoid injury during winter months:

    *Watch what you wear.Dress in layers for outside exercise. Next to your skin, wear a  breathable wicking material, not cotton because it retains sweat. Next, add a thermal layer of fleece or cotton to keep in heat. Use a third, outer layer as a cover. As you start to heat up, you’ll be able to peel off layers to manage your comfort level.

    *Watch for pain.Your furthest extremities are the first to be affected by the cold. If you get pain or tingling in your ears, fingers, or toes, it’s time to go inside to warm up.

    *Watch your hydration.Staying well-hydrated is another concern during cold winter months due to dry air and indoor heat. Drink plenty of fluids, but be sure to avoid caffeine and alcohol-based beverages, which also lead to dehydration.

    *Watch for hazards.Use caution when running after dark. Wear light-colored, reflective clothing so drivers can see you.

    *Watch out for overuse.Winter weather can limit outdoor exercise options such as running in the park, golfing, and swimming. So be careful to avoid over-doing it with one activity. Working out on hard, unforgiving surfaces like gym floors or concrete can worsen any over-use issues you have. Think outside the gym. Be creative; try ice-skating, cross-country skiing, or a yoga class.

    © American Institute for Preventive Medicine