Life Hacks to Get into Snow-Shoveling Shape

Winter Storm Bruce just blanketed the Midwest with heavy snow. Given the calendar still says November, Illinois residents will likely get their fill of snow shoveling this winter.

Snow shoveling often leads to aches and pains, but it doesn’t have to. By incorporating a few exercises into your daily routine, you will feel stronger during and after clearing heavy snow this winter.

Why conduct snow-shoveling exercises, some may ask? Most of us wouldn’t run a 5k without training for the race because your body will ache immediately after. By failing to prepare your body for snow shoveling, you risk feeling similar aches, pains and injuries.

Setting aside fewer than ten minutes a day will help get your body into “shoveling shape,” according to physical therapists at Athletico Physical Therapy. Exercises include:

• Toe Touches and Back Bends: flexibility is a key for moving snow, as well as aiding in the recovery process. Starting a daily regimen of toe touches and back bends will prepare the body for lifting and heaving heavy snow.
• Weightless Squats: much of the strength needed to shovel snow comes from the thighs, hamstrings and calves. Beginning a series of weightless squats will help build muscle, making snow shoveling an easier task. And when weightless squats become too easy, add small hand weights to increase resistance.
• Hip Hinges: the lower and upper back get a tremendous workout while snow shoveling. Hip hinges are a great way to get your back into shoveling shape. Standing straight with your arms at the sides, bend forward from the hips in a bowing motion.

By beginning exercises such as these now, local residents will avoid some of the lingering aches and pains that come with shoveling, and they’ll be able to enjoy what is supposed to be a happy time of year.