Who should think twice about shoveling snow?

Those most at risk for a heart attack include: 以下容易爆发心脏病的人：

• Anyone who has had a previous heart
attack. 爆发过心脏病的人。

• People with a history of heart disease,
high blood pressure or high cholesterol
levels. 有高血，高血脂，或者心脏病历史的人。

• Smokers.抽烟者

• People leading a sedentary lifestyle. 习惯静坐不好动的人。

• People with existing back problems. 后背有疾病的人。

本文发表在 rolia.net 枫下论坛Prior to Shoveling 铲雪之前：

• Avoid caffeine and nicotine. These are stimulants that place
extra stress on the heart including increasing your heart rate
and causing blood vessels to constrict.

• Avoid eating large meals as it places extra demands on the
digestive system and can lead to stomach cramps.

• Drink plenty of water. Dehydration is just as big an issue in
cold winter months as it is in the summer.

• Dress in several layers so you can remove a layer as
needed. Ensure that you dress warmly in cold weather.

Remember that extremities, such as the nose, ears, hands
and feet need extra attention when it is cold outside. Wear a
turtleneck, sweater, toque, scarf, face protection, wool socks
and waterproof boots. A scarf or other face protection can be
placed over the nose and mouth to avoid breathing cold air.

• Wear proper footwear: Boots with slip-resistant soles can help
to minimize the risk of slips and falls.

Warm up. Before beginning any snow shoveling, warm-up for
five to ten minutes to get the joints moving and increase blood
circulation. To do this, march on the spot, climb stairs, or go for a
quick walk around the block. Follow this with gentle stretches for
the back (knees to chest), arms and shoulders (body hug), and
legs (forward bends from a seated position). This will ensure that
your body is ready for action.
Your back is especially vulnerable when you first wake up. Back
muscles stiffen while you sleep and the discs refill with fluid during
the night. If you attempt to exert yourself shortly after getting out
of bed, you increase the risk of injury. If you plan to head outside
to shovel the driveway, be sure you warm up your lower back first.
Taking a warm shower to loosen stiff muscles and joints can be
quite beneficial.更多精彩文章及讨论，请光临枫下论坛 rolia.net

Picking the right snow shovel
The most important features of a shovel include:
• weight
• length
. handle type, and
• blade size/shape.

Shoveling Techniques 安全铲雪技巧。

What is the recommended rate for shoveling?

According to the Canadian Centre for Occupational Health and
Safety (CCOHS), the recommended rate for continuous
shoveling tasks is considered to be around 15 scoops per
minute. Tasks involving continuous shoveling at this rate should
not last for longer than 15 minutes at a time, followed by a rest
break of at least 2-3 minutes.

What is the recommended weight to be lifted?

The load lifted should be adjusted according to the shoveling rate.
For a high rate of shoveling (about 15 scoops per minute) the
total weight (shovel plus a shovel load) should not exceed 5 to 7
kg (about 10 to 15 Ibs). For a lower rate, the load can be
increased to a maximum of 11 kg (about 24 Ibs). Wet, heavy
snow should be lifted in smaller loads as the weight per volume of
snow is much greater than fluffy, powdery snow.

What is the recommended throw height and distance?

Throw height should not exceed 1.3 meters
(approximately 4 feet). The optimal throw
distance should be no further than 1 meter
(approximately 3 feet). The load should be
reduced if the task requires a longer and/or higher throw.