Snow Shovelling Workout 101

Wednesday and Thursday we are supposed to get some snow.  Then comes my favourite 'get something done and exercise at the same time' workout.  That is if you live in Canada or a snowy winter state in the US.  Here are some tips for Snow-shovelling.

Get a good shovel. Look for a lighter-weight shovel that suits your size. A smaller shovel will allow you to scoop up less snow at a time and avoid getting hurt. Shovels with a bend in them, as opposed to the straight, broomstick-type style, are better for your lower back.

Pace yourself. Start shoveling soon after newly fallen snow since it is lighter than wet, heavily packed snow, and take small breaks (shovel an inch or two, rest, and repeat). Start out slowly to avoid putting too much stress on your heart all at once.

Push, rather than lift. When you can, try pushing the snow away from you, rather than lifting it, to avoid straining or twisting your back.

Use your legs. If you must lift snow, fill your shovel no more than half full. Bend your knees and lift with your legs, rather than your back. Keep your back straight. Avoid throwing snow over your shoulder or to the side, which causes your back to twist and can injure your shoulders.

Watch for ice. Look out for ice under the snow or on the ground that can cause you to slip and fall. Black ice, which looks like water but is actually thin ice, can be especially dangerous.

Listen to your body. If you feel tightness in your chest or have any pain, stop right away and call your doctor. If you're sore after shoveling, take a hot bath, get a massage, or take a pain reliever.  Know when to call it quits or get the hubby to finish up.

Sources: American Academy of Orthopaedic Surgeons, National Safety Council, North Dakota State University Extension Service

DRAGON HEART CHALLENGE:
What was your favourite 'workout' you accomplished this week?
Comment below to recieve your weekly points for working out!

Wednesday Whirl

WEDNESDAY WHIRL

Wednesdays are certainly a hump day for me.  I work, teach, volunteer, teach, then get home to cook supper.  There is little time to consider a gym workout.

Here is a workout I pulled from years ago that I would do once   in the morning and once at night. Each takes about 10minutes.



TENS
(Click the exercise to see an example)

10 Squats
10 Push-ups
10 Lunges Right
10 Lunges Left
Plank for 10 seconds
10 Triceps Curl Right (2-5lb weight or 2kg bag of sugar)
10 Triceps Curl Left
10 Side Leg Deadlifts Right
10 Side Leg Deadlifts Left
Plank for 20 seconds
10 Bicycles
10 Mountain Climbers
10 Jumping Jacks

Comment below if you did this workout - it counts towards the challenge!