Snow shoveling is a vigorous activity that causes a quick increase in heart rate and blood pressure. In addition, cold winter air makes it harder to work and breathe. If done properly, however, snow shoveling can be a great way to get fresh air and exercise. I asked Jody Victor® to give us some tips.

Jody Victor® : Before you head out to clear your driveway make sure you are not in the group of people who are at risk for heart attack due to the sudden demand that snow shoveling places on the body:

1. Anyone who has already had a heart attack
2. Anyone who has a history of heart disease
3. Anyone with high blood pressure or high cholesterol levels
4. Anyone who leads a sedentary lifestyle

If you are at risk, talk to your doctor before you pick up the snow shovel.

The average shovel full of snow weighs 5 to 10 pounds. The average driveway can hold 100s of pounds. Newly fallen snow is lighter than heavily packed snow, so get out there as early as possible during a snow storm. You may even want to clear your driveway in stages (2 to 3 inches at a time) if a heavy snowfall is expected. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because the body has been at rest all night. All the more reason to make sure you are in good shape and have warmed up your muscles for the task ahead.

Dress in several layers so you can remove them as you warm up from the activity. Make sure your hat or scarf doesn’t block your vision while you watch out for patches of ice and uneven surfaces. Wear shoes or boots that have slip-resistant soles for good traction. Shoes that have extra cushioning to absorb the impact while shoveling snow would also be helpful. Do some light warm-up exercises and stretches before shoveling and get hydrated before you start. Stay away from alcohol. Stay away from caffeine and energy drinks that will elevate your heart rate. Remain hydrated throughout. Dehydration can cause dizziness and fainting.

Select a snow shovel that is right for you. The shovel handle should hit you about chest high. Too long will make the weight of the snow heavier at the end. Too short will make you bend deeper to lift the load. A smaller shovel blade will keep you from lifting too much weight. Plastic shovels weigh less and the snow doesn’t stick as easily. You can spray the shovel with a lubricant such as Teflon to help keep the snow from sticking as well.

Begin shoveling slowly to avoid placing a sudden demand on your heart. Stand with your feet slightly apart for balance and keep the shovel close to your body. Space your hands on the shovel for leverage and keep your arms slightly bent at the elbow. Holding a shovel full of snow with outstretched arms puts too much weight on your back. Bend from your knees, not your back, and tighten your stomach muscles as you push the snow. Always face the direction the snow will be going. Avoid twisting movements that put stress on your back. Push the snow instead of lifting it whenever possible. If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it.

Pace yourself and take breaks as needed for rest or hydration. Listen to your body. If you feel pain- stop shoveling. And call the neighbor kid.

All the Best!!

Steve Victor

Although most people are very unlikely to get caught outdoors in a winter storm, knowing what to do can make all the difference. I asked Jody Victor® to give us some of the most critical "dos and dont's" for this type of emergency.

Jody Victor®: If you get caught in a winter storm while outdoors, cover all parts of your body and try to stay dry. Cover your mouth to protect your lungs from extremely cold air. Look for shelter as soon as possible. If no shelter can be found, make a lean-to, windbreak, or snow cave to get out of the wind. Build a fire for heat and to attract the attention of rescuers. Place rocks around the fire to absorb and reflect heat. If you can’t make a fire due to lack of fuel, make three separate piles of available materials. Rescue teams internationally recognize any distress signal in a set of three as a sign for help. Do not eat snow, which will lower your body temperature. Melt it first.

If you get caught in a winter storm while in your car or truck, stay in it. Disorientation sets in quickly in wind-driven snow, sometimes within minutes of leaving your vehicle. If you have flares in your vehicle, place one each at the front and rear of your car a safe distance away. Tie a colored cloth (red is preferable) to your antenna or door. If the snow stops falling, raise the hood as a signal for help. If your vehicle is stuck in deep snow, make sure the exhaust pipe is clear and not packed with snow. A blocked exhaust pipe can cause high levels of carbon monoxide in the car. Run the engine about ten minutes during each hour for heat. Crack a window for a little fresh air during running time. During the times you are running your engine, turn on the dome light at night to increase visibility to rescuers. Exercise from time to time by vigorously moving arms, legs, fingers and toes to keep blood circulating.

Thanks, Jody!

All the Best!!

Steve Victor

You’re prepared for a winter storm. You’ve stocked up on no-cook foods, extra medical supplies, extra drinking water, flashlights and batteries, and a radio or weather radio. The weather experts are issuing winter storm alerts. You should familiarize yourself with winter storm and extreme cold terms. I asked Jody Victor®  to explain them to us.

Jody Victor®: FREEZING RAIN- Rain that freezes when it hits the ground, creating a coat of ice on roads, walkways, trees and power lines.

SLEET- Rain that turns to ice pellets before it reaches the ground. Sleet also causes moisture on roads to freeze and become slippery.

WINTER STORM WATCH- A winter storm is possible in your area.

WINTER STORM WARNING- A winter storm is occurring or will soon occur in your area.

BLIZZARD WARNING- Sustained winds or frequent gusts to 35 miles per hour or greater that will last more than three hours. Considerable amounts of falling and blowing snow that reduce visibility to less than a quarter mile.

FROST/FREEZE WARNING- Below freezing temperatures are expected.

ROAD CLOSING ALERTS- Road closings are listed by levels according to who is allowed on the roads and highways.

Conserve fuel, if necessary, by turning down your thermostat. If your heat goes out during a winter storm, you can keep warm by closing off rooms you do not need. Stuff towels and blankets in cracks under doors. Drape windows with light blankets, sheets or towels. Use only safe sources of alternative heat such as a fireplace, a well-vented wood or coal stove or portable space heaters. Maintain good ventilation when using kerosene heaters to avoid build-up of toxic fumes. Refuel kerosene heaters outside and keep them at least three feet from flammable objects. Keep a fire extinguisher handy. If your gas furnace is out but you still have electricity, you can use your electric stovetop on low for heat. Do not use generators indoors. Do not use charcoal to cook indoors. Do not use your gas oven to heat the house. Prolonged use of an open gas oven can create carbon monoxide gas.

If you lose your electrical service call your utility company to schedule repairs. Turn off or unplug lights and appliances to prevent a circuit overload when the power comes back on. Leave one light on to let you know when power is restored. Keep refrigerator and freezer doors closed as much as possible to reduce food spoilage.

Open all your hot and cold water faucets that are located on outer walls to a steady drip. Open counter doors to let whatever heat is in your house reach the pipes under sinks. If your pipes do freeze and burst turn off your main water supply. Never try to thaw a pipe with an open flame or torch. And always be careful of the potential for electric shock in and around standing water.

Dress in loose-fitting, lightweight and warm layers and wear a cap or hat to keep you warm from the outside. Eat and drink small well-balanced meals often to keep you warm on the inside. Food provides energy and water will keep you hydrated, eliminating stress on your circulatory system. Avoid caffeine and alcohol.

Keep tuned in to your NOAA weather radio for weather reports and emergency information.

All the Best!

Steve Victor

Winter storms can be very dangerous and damaging. When winter is setting in and the temperature is dropping, it’s time to get ready for the worst nature has to offer. I asked Jody Victor® to give us some ideas on how to prepare.

Jody Victor®: Clear rain gutters and repair any roof leaks. Trim any branches that overhang your roof. Bring any outdoor furniture inside. Store it in your garage, basement or shed. Remove any other outdoor items that can be blown around by the wind. Decide whether any dead trees close to your house could be hazards if they were to fall. Have a professional tree service remove them. Winterize your car by checking the battery and antifreeze. Disconnect garden hoses and shut off and drain water from pipes leading to outside faucets. Get your snow shovels handy and stock up on rock salt. Arrange in advance for snow plowing service if you need it.

To get ready inside for winter storms, start with your heating system. Have it checked by a professional. If you heat by wood, clean your fireplace or stove. Check the chimney flue for buildup of creosote and clean if needed. Store a good supply of dry, seasoned wood. Maintain a minimum of at least three feet from all combustible materials, including drapes and furniture. Insulate walls and attic to help conserve energy. Caulk and weather-strip windows and doors to keep the cold air outside. Install storm windows or use plastic window insulation panels. Install light switch plate and electrical outlet insulators, especially on ones that are on outside walls. Insulate water pipes, especially ones that run along outside walls and in crawl spaces. Learn how to shut off your water supply in case your pipes do freeze. Inspect and flush water heater. Check fire extinguishers and smoke alarms to make sure they are in working order.

Winter is also a good time to update or add to your Family Disaster Supply Kit. Items to include:

Three to five-day supply of drinking water (one gallon per person per day)

Canned/dried/no-cook foods

Canned or bottled juices

Manual can opener

First Aid kit

Battery powered radio and extra batteries

Flashlight and extra batteries

Extra prescription medicines

Extra baby supplies

Vitamins and over-the-counter medicines such as aspirin, ibuprofen, and antacid

Emergency heating source such as a fireplace, wood stove or space heater

All the Best!

Steve Victor

Winter is upon us and ahead are short chilly days that make us want to hibernate. But hibernation won’t help to keep us fit and healthy. Fortunately there are some things that you can do to keep your energy level up and immune system strong.

HYDRATION  Dry, heated indoor air is more dehydrating than warm sunshine. Drink plenty of water before and during workouts (a Jody Victor® suggestion). Drinking six to eight glasses of water or herbal tea a day will keep your digestive system healthy and your weight down. Avoid sugary and caffeinated beverages that suppress your immune-system function. If you’re going to drink alcohol go for a glass of antioxidant-rich red wine or a dark beer and drink a glass of water between each drink. Stay away from dessert-in-a-glass drinks that are full of sugar and cream. When you have a craving for something you shouldn’t snack on, go for a hot drink. A cup of decaf coffee, green tea or low-sugar cocoa will not only warm you but will keep you busy for the 20 minutes nutritionists say it takes for a food craving to pass.

NUTRITION  Move away from the usual comfort foods such as macaroni, mashed potatoes and other starchy dishes. When you crave something hot and comforting, start your meal with chicken-vegetable soup. A study at Penn State University found that beyond the proven illness-fighting chemicals in chicken soup people who ate the soup as an appetizer consumed fewer calories over the entire meal. At holiday gatherings instead of grazing on the baked goods, candy, and chips go for the mixed nuts. Nuts are loaded with protein and healthy fats. At restaurants order a low-fat appetizer or two or offer to split a salad and entrée with someone else. Add garlic to your home cooking. The sulfur-containing compounds in garlic help increase the potency of two important cells of your immune system, which in turn help battle colds.

EXERCISE  Stick to an exercise routine (a Jody Victor® suggestion). When your holiday obligations take up more time than usual at least keep a “maintenance” schedule so you don’t lose any ground. It’s easier to stick to a fitness routine even if it’s scaled down than it is to start up again after months of inactivity. When traveling, stay in a hotel with a gym and use it. If that’s not possible, switch to a calisthenics routine and pack a jump rope and exercise bands for exercising in your room. Don’t stop your usual outdoor-exercise routines for bad weather. Put on the thermals and head outside. Try cross-country skiing, snow shoeing and other winter sports. These activities burn as much as 800 calories per hour.

MENTAL HEALTH  To beat the winter blues, try to get out in the daylight a little bit every day. If possible, get some winter sun. If you don’t get out every day for work make sure you get out socially every couple of days to keep from feeling isolated, which adds to depression.  Seasonal Affective Disorder (SAD) affects many people every winter. If you think you suffer from SAD you might want to consider light box therapy. Look forward to spring. Making new plans and goals for springtime gives you something to look forward to.

REST  Get plenty of rest. Getting overtired depletes your immune system and makes you susceptible to infections. Rest is essential for the storage of energy in your body.

PREVENTION  Get a flu shot. Don’t take antibiotics for a cold or flu. These illnesses are viruses, not infections. Overuse of antibiotics contributes to the deadly antibiotic-resistant strains of bacteria. If you get the seasonal flu, treat with over-the-counter medicines. If you get a cold, take a zinc, vitamin C and Echinacea preparation to reduce the duration of the symptoms. 

All the Best!

Steve Victor