Snow shoveling: Good exercise, but be careful

This column appears in the Nevada Appeal Wednesday health pages. It addresses topics related to the health of our community.

Q: How can snow

shoveling be done safely?

A: Snow shoveling is a rigorous activity that should not be taken lightly. Each winter, snow on the ground combined with temperatures hovering around 20 degrees, results in a tripling of fatal heart attacks among men 35 to 49 years old. A main culprit for this is shoveling snow.

On the other hand, shoveling snow is great exercise. Fifteen minutes of shoveling snow counts as moderate physical activity, according to the 1996 Surgeon General's Report on Physical Activity and Health. Everyone should aim for at least 30 minutes of moderate physical activity most days of the week.

BEFORE SHOVELING

If you are inactive and have a history of heart trouble, talk to your doctor before you shovel snow. Those most at risk for a heart attack include:

• Anyone who has already had one

• Individuals with a history of heart disease

• Those with high blood pressure or high cholesterol levels

• Smokers

• Individuals leading a sedentary lifestyle

Avoid caffeine or nicotine before you start. These are stimulants, which may increase your heart rate and cause your blood vessels to contract. This places extra stress on the heart.

Drink plenty of water. Dehydration easily can occur in cold weather. Dress in layers so that you can remove layers as needed. Warm up your muscles before shoveling by walking. Do some stretches of your arms and legs. Warm muscles work better and are less likely to be injured.

Select a proper shovel. A smaller blade holds a lighter load of snow, placing less strain on your body.

SHOVELING

ERGONOMICS

Lift with your legs, not your back. Bend your knees, keeping your back as straight as possible so that the lifting comes from your legs, not your back. Never bend at the waist. Step in the direction you toss the snow to prevent your lower back from twisting. This helps prevent getting a sore back.

On the handle, create distance between the hands. This gives you more leverage.

Pick up moderate amounts of snow. Deep snow is best shoveled in sections. If the snow is 12 inches or more deep, take it easy and shovel just a few inches off the top at a time.

Push the snow, rather than lifting, whenever you can. The scoop-shaped shovels are great for this. You can save your back and your energy simply by pushing snow out of the way rather than lifting and throwing it.

Listen to your body. Stop if you feel pain or observe heart attack warning signs. This could be chest, shoulder, neck or arm pain; dizziness; faintness; sweating; nausea or shortness of breath. If you think you may be having a heart attack, seek medical help immediately.

JANUARY IS NATIONAL RADON ACTION MONTH

Radon was found at elevated levels in 37 percent of Carson City homes tested.It is the leading cause of lung cancer in non-smokers.

Learn more tonight.

Radon Presentation at Carson City Senior Center is 6:30 p.m. today, 911 Beverly Drive, Carson City.

Free radon test kits will be available along with information on how to perform the test.

Enter a contest for $1,500 toward a radon mitigation system

Radon test kits are always available at the University of Nevada Cooperative Extension office in Carson City. Address is 2621 Northgate Lane, Suite 15. Hours are 8 to 5, Monday through Friday.

Clinics

Carson City Health and Human Services

Clinic Hours: 9 a.m.-4 p.m., by appointment Monday-Wednesday and Friday

900 East Long Street, Carson City

775-887-2195

Men's Clinic is on Mondays from 4-6 p.m. Call for an appointment 775-887-2195.

Vaccination is the best defense against the flu!

CCHHS offers flu injections or nasal mist for $10. No appointment is necessary.

Thursday is Immunization Day

8:30-11:30 a.m.; 1-4:30 p.m.

No appointment needed

775-887-2190

WHOOPING COUGH

EPIDEMIC IN CALIFORNIA

In neighboring California, confirmed cases of whooping cough, or pertussis, is now four times that of last year. Local health officials encourage Tdap boosters for any adult that is in close contact with an infant. Whooping cough boosters for adults and vaccine for infants is available at Carson City Health and Human Services.

On the Net

www.gethealthycarson

city.org

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• Pam Graber writes for Carson City Health and Human Services. She can be reached at Pamgraber1950@gmail.com