Buried Deep and Shoveling Out Safely

Editor's Note: This article originally ran in March 2010, but we thought it was timely once again!

It's funny, growing up in Wilkesboro, N.C., snow was absolute heaven to me. I was born and spent a few years in Cleveland (where we had plenty of snow), so I felt myself longing for more of the white stuff throughout my childhood. In addition to the fun of sledding and snowball fights, it also meant the world shut down. In the Carolinas, it doesn't snow so much (this year non-withstanding), so their coping mechanisms are a bit lacking.

Moving to the 'burbs in Maplewood, I anticipated the joys of snow throughout the winter. Well, I got the snow, but forgot some of the realities of dealing with the seasons—mainly the clean-up. 

Mind you, I know I have it easier than many. My gym is literally two blocks away from my house on Bowdoin Sreet, so at least I don't have to deal with the woes of commuting through the slush and snow to New York City. I kind of get to make up for it though—now I get to shovel out the front of The Gym before clients arrive at 6 a.m. 

Now, in full disclosure, I should say that I inherited my grandfather's snow blower a few years back. This took a bit of convincing to get my wife to agree to. "They're too noisy," she said. I convinced her that the trade-off of being done hours sooner, and being the benevolent soul of the neighborhood by doing the neighbors sidewalks, well outshined the negatives of a few minutes of noise pollution. So, generally, I have it pretty easy here, too.

This last snow, however, rendered my handy machine useless. Oh, I tried, believe me, but the slush was not going down without a fight. So, there I am at 3:50 a.m., heaving 35 lbs. shovels to the side of the driveway and sidewalk. Ugh! That was a workout. And I'm a trainer.

We've all heard the statistics of how many people die of heart attacks while clearing their path to freedom from cabin fever. Gotta say, I can guess that this storm landed a few visits to the ER. 

So, how can you avoid either exhausting yourself beyond recognition, or crippling your lower back, leaving yourself limping around like Quasimodo? Well, a few simple tips might help you weather the next storm. Let's face facts, we're probably not out of the woods—yet.

For starters, try to maintain your posture. Your legs are the strongest part of your body, you might as well use them. Your lower back? Not so much. So, if you continue bending at the waist while keeping your knees locked, I don't care how strong you are. You're gonna be sore—and not in a good way. This is the main culprit in why so many suffer for days after Ol' Man Winter comes to visit. 

Focus on keeping your weight on the heels of your feet. Stick your rear end out as you squat down to shovel it up. Try keeping the right foot forward as you shovel it to the left. Keep your chest up and shoulder blades back. Not only will you feel stronger, you'll feel much less pain and effort from your lower back. Try to keep your knees soft as you throw it out of the way. 

Now, I know that this sounds like a lot to think about as you get started. But as you practice, you might find that it's pretty easy to do and feels quite natural. Even more so, as you fatigue and you start to slip up or lose form, you might notice how you don't feel so good anymore. Your lower back might start to ache a bit.  

So by doing it with better form, you're getting the benefit of a workout while you're completing the most unenviable of tasks—not such a bad thing. You'll be working your thighs and rear end, as well as your shoulders and all the muscles of your upper back. Being sore in a good way is drastically different.

Next, try alternating arms every once in a while. Doing something physical the same way over and over (or repeated range of motion) could lead you to use only one side of your muscular system at a time. In other words, if you keep shoveling to the left, the right side of your tush will be getting a lot more work than the left. Now, I don't know what aesthetic you're going for. Maybe you're into the whole "Picasso" thing. But if not, you'll be better served by mixing it up a bit. Me, I like things to look at least somewhat symmetrical.

Last, rest a little.Look, nobody is timing you. You're not going to get a medal for finishing the sidewalk faster than your neighbor across the street. Frankly, nobody's paying attention. They're all caught up in their own misery of dealing with it.  So, take a minute here and there. Drink a little water. You might find yourself to be a bit more productive if you give yourself a minute of looking around at all the pretty snow. 

Maybe, just maybe, you'll have a little energy left to actually enjoy the beauty of it all. Trust me, I spent a few years in Florida. I really missed the seasons. We get them here in Maplewood. Might as well make the best of it!

Tim Reynolds is the owner/operator of THE GYM ON SPRINGFIELD, a personal training studio in its third year located on Springfield Ave. in Maplewood. He lives in Maplewood with his wife Suzanne, and their children August and Sinikka.