Equipment

Shovels

• Choosing a shovel with a curved handle is the first step to being able to keep your body upright, rather than hunched over. If the handle is too short, however, this “ergonomic” feature won’t help.
• Choose a shovel with a blade made of plastic, which is lighter than either steel or aluminum. Look for a cushioned handle made of fibreglass.
• Choose a shovel with a smaller blade because it has the advantage of holding less snow, which makes for a lighter load.
• Spray your shovel with a silicon lubricant (Teflon) to stop snow from sticking to it.

Clothing

• Dress in layers, choosing clothing that’s easy to move around in. Wear a hat to decrease the loss of body heat.
• Wear sturdy boots with appropriate soles to provide traction and good balance. This is particularly important as snow begins to melt and become icy.
• Thicker-than-normal gloves will enable you to grip the handle of your shovel properly. Make sure they keep your hands warm and dry and don’t give you blisters.

Technique

• Think of snow shovelling in the same terms as heavy lifting. Bend your knees and try to maintain the natural curves of your back.
• Keep your dominant hand on the top handle with your upper arm as close to your body as is comfortable. Your other hand should grip the long handle at about an arm’s length below.
• Avoid scooping up snow and throwing it over your shoulder, or to the side. Instead, pick up your shovel and pivot your feet so that you can place the snow where you want it to go without twisting your body.
• Fresh snow weighs a lot less than snow that has become wet or compacted. Therefore, it makes sense to clear snow as soon as possible. If you must wait, shovel in layers rather than trying to move deep snow all at once.
• Bear in mind that pushing snow is a lot easier than lifting it.

Fitness tips

• Warm up and stretch before you shovel snow, just as you would before doing any aerobic exercise. Swinging your arms gently is particularly important.
• Know your limits and fitness level. Don’t take on a bigger job than you can comfortably handle. Pace yourself. Take frequent breaks and try to alternate jobs. For instance, shovel your walk for ten minutes, brush snow off a low roof for ten minutes, sweep your porch for ten minutes, and then repeat.
• Drink lots of water to keep your body hydrated. Avoid caffeinated beverages, which can increase your heart rate and cause blood vessels to constrict.