First, a little perspective. I am sure many of us just think of snow shoveling as a daunting task that inevitably accompanies winter without taking into consideration the physical demands it has on our bodies and that it is indeed exercise. According to a CBS news report,  an average shovel loaded with 16 pounds of snow ends up moving 192 pounds of snow if you load your shovel about 12 times a minute. That’s nearly 2,000 pounds being lifted in just over 10 minutes! Now that’s just ridiculous! If you think about it like working out at the gym, it is comparable to doing multiple reps of the same exercise over and over again. The result? Muscle soreness and often muscle strains.

Guidelines To Prevent Injury:

• As with any exercise, be sure to stretch and warm up muscles before hand.
• Lift snow up with your legs, not your back. Remember to bend those knees!
• Avoid twisting your body to move snow to one side and do not throw snow over your shoulder. Instead, reposition your feet to face the direction the snow will be going.
• Do Not get in the habit of throwing snow at a distance. By doing this you are extending your arms putting strain on your spine and shoulder joints.
• Pick the right shovel for you. Take into consideration the length, weight and blade width. Make sure the shovel is not too large or heavy to operate and keep in mind that a smaller blade will require you to lift less snow.
• Stay hydrated with Non-caffeinated beverages, preferably water.
• Take breaks every 15 minutes, pace yourself and most importantly, listen to your body. Stop if you feel pain.

The goods news is that 15 minutes of snow shoveling counts as moderate physical activity, according to the Surgeon General’s Report on Physical Activity and Health (1996) and that you can burn up to 200 calories every half hour! The bad news however, is that snow shoveling can have fatal outcomes for some high risk groups including: the elderly, people with heart or lung conditions, smokers and those living sedentary lifestyles. Sadly, typical winter conditions cause death rates from heart attacks to triple among men 35 to 49 years old. This is largely in part due to the cold weather. Since shoveling snow is a strenuous activity it causes the heart to pump faster. The cold air makes it harder to breathe and work as the body’s natural response to the cold is for the blood vessels to contract. This combination of added stress on the body is what leads to heart attacks so it is always important to take precautions.

Further Precautions:

• Avoid Caffeine & Nicotine during and before shoveling. These are stimulants that will increase your heart rate and add extra stress on your heart.
• Again, Stay hydrated with water or non-caffeinated beverages.
• Dress in several layers so you can remove layers as needed.
• Familiarize yourself with the signs of a heart attack which may include chest pain, arm pain , nausea, sweating and dizziness.
• Remember to always consult your doctor if you are unsure of your limitations, particularly if you have had a heart attack and/or have a history of heart disease.

If you need help with snow removal, a good idea is check your local listings within your community to see if they offer services. Here in our community of Eastchester, NY and Tuckahoe, NY we are fortunate to have the Snow Angels Program that consists of local volunteers that clear snow from walkways and steps and apply materials to help with ice for local seniors and disabled residents. The local towing company,  R&D Towing has also teamed up with the Snow Angels Program this year to assist members with car battery jump starts and flat tire changes.

So be smart and be safe while you are digging out your car and clearing pathways and driveways. Enjoy the snow!!! And remember if you need a recovery massage from post snow shoveling soreness and strain, we got you covered at O Day Spa where we are way too familiar with those snow shoveling aches and pains!

O Day Spa

(914) 652-7111

Written by: Meredith Grasso Gilbert, LMT

Pumpkins are jam-packed with natural benefits for your body and rich in healthy skin boosting nutrients. Among the super stars are:

• CAROTENES, Alpha & Beta -  The bright orange color of pumpkins come from the beta carotenes which are important antioxidants. The beta carotenes convert into Vitamin A in the body that ensures proper immune functions and performs many important functions in overall health.
• Vitamin C & E - powerful antioxidants and an essential part of healthy skin care, vitamin C and E benefit tired, stressed skin. They both have impressive anti-aging qualities.
• Vitamin B5 (Pantothenic Acid) - increases moisture retention capacity of the skin, stimulates skin regeneration, balances hormones levels and manages stress. (Also helps with acne).
• Lutein - an antioxidant that acts as a light filter, protecting against the sun’s harmful rays and protects from oxidative stress.
• Zinc - aids in cell regeneration, promotes healing and provides protection from UV rays.

Mother Nature always takes care of us. That’s why it is no coincidence that pumpkins, with their many hydrating and regenerative qualities, are in harvest and abundant right now. Our skin tends to get dry this time of year as we adjust to the cooler, dry air and our skin begins to secrete lower quantities of natural oils. The summer months may have also left our skin dehydrated by the heat and damaged by the sun’s rays. That is why fall The Best time to get a facial!

Pumpkin treatments pop up on spa menus everywhere this time of year due the exceptional benefits on the skin. At O Day Spa we are featuring our PUMPKIN SPICE Facial & PUMPKIN PIE Body Wrap. With use of the pumpkin products from the Ilike Organic Skin Care line, our treatments effectively treat dry, aging, loose, lack of circulation skin. The power of the pumpkin hydrates, softens, elasticizes and promotes cellular turnover creating a healthy glow throughout the season! So don’t be afraid to eat that extra piece of pumpkin pie this Thanksgiving and do your skin a favor, schedule a Pumpkin Spice Facial today!

O Day Spa

(914) 652-7111

www.ODaySpa.com