'Pace Yourself' to Clear Drives, Walks of Snow This Winter
Posted on: Friday, 9 December 2005, 09:00 CST
DETROIT, Dec. 9 /PRNewswire/ -- "Pace yourself" should top the advice for Michigan residents digging out driveways and sidewalks when the snow falls, say physicians from Blue Cross Blue Shield of Michigan and Blue Care Network.
"When the first big winter storm hit southern Michigan in December 2004, at least five people died after shoveling snow or pushing out cars," said Thomas Simmer, M.D., senior vice president and chief medical officer for Blue Cross Blue Shield of Michigan. "The same thing happens throughout the state after a large snowfall."
Snow shoveling is hard work. The good news is that shoveling snow for 15 minutes qualifies as a moderate physical daily activity recommended by the U.S. Surgeon General. The bad news is that for many sedentary, out-of-shape Americans, shoveling heavy, wet snow for 10 minutes is equivalent to running on a treadmill to exhaustion.
The cold temperatures don't help. They can raise blood pressure in people who don't normally have a blood pressure problem and have been shown to pose a greater risk to people with high blood pressure, according to University of Florida researchers.
"Studies have shown that cold temperature is a risk factor for heart attack and stroke," said Douglas R. Woll, M.D., senior vice president and chief medical officer for Blue Care Network of Michigan.
Several easy steps can prevent illness and injuries while shoveling snow in winter, say Drs. Simmer and Woll. First, anyone who has one of the following conditions should probably not shovel snow without his or her physician's permission.
The list of conditions includes: * A personal or family history of heart disease or asthma * Already sustained a heart attack * A history of back problems * High blood pressure * High cholesterol level * A history of smoking * A history of inactivity * Recently eaten a large meal
For healthy, active individuals still planning to clear the snow themselves, they suggest the following guidelines:
* Use the right shovel. New shovels with curved handles and non-stick blade surfaces will usually require less effort and minimal bending to move snow.
* Avoid stimulants (for example, caffeine and nicotine) that can raise your heart rate and restrict blood vessels.
* Warm up and stretch muscles before shoveling. Muscles are less susceptible to injury during physical activity after a warm-up.
* Drink plenty of fluids before and during shoveling to avoid dehydration. Breathing cold air dehydrates the body.
* Dress in layers. Wear a scarf or mask and/or goggles. Inhaling cold air may constrict arteries, decreasing your heart's oxygen supply.
* Start slowly to avoid a sudden load on the heart. An average snow shovelful of heavy, wet snow weighs up to 16 pounds. That means for every 10 minutes of typical shoveling, you'll be clearing up to 2,000 pounds of white stuff. To lift snow, bend from the knees. Remove heavy snow in two stages. First, skim off the top layer, and then remove the bottom. If snow is too heavy to lift, push it out of the way. Take frequent breaks as needed.
* Immediately stop if you feel pain or discomfort. No one knows your body as well as you do.
* If you have a lot to shovel, consider hiring a removal service.
* If using a snow blower, follow safety precautions completely. NEVER attempt to clear a clogged or stuck blade or auger before shutting off the power, and avoid wearing objects that can easily get caught in the blade, such as a long scarf. Before starting, be sure children and others stand clear to avoid being injured by hidden objects thrown into the air.
When traveling, the Michigan Blues recommend that drivers carry a winter emergency kit. Among the items to include:
* Fully charged cell phone and plug-in charger * Small foldable shovel * Bag of cat litter to spread under tires for traction * Rock salt * Jumper cables * Extra mittens, boots and hat * Flashlight and spare fresh batteries * Energy bars * Flares and reflectors * Ice scraper and extra windshield washer fluid
Blue Cross Blue Shield of Michigan, a nonprofit corporation, provides or administers health care benefits to just over 4.7 million members through a variety of plans: Traditional Blue Cross Blue Shield; Blue Preferred, Community Blue and Healthy Blue PPOs; Blue Choice Point of Service; Blue Care Network HMO, and Flexible Blue plans compatible with health savings accounts. Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association. For more company information, visit http://www.bcbsm.com/ .
Blue Cross Blue Shield of Michigan; Blue Care Network
CONTACT: Helen Stojic, +1-313-225-8113, or Bill Semion, +1-313-225-7975,both of Blue Cross Blue Shield of Michigan, mediarelations@bcbsm.com
Web site: http://www.bcbsm.com/
Source: PRNewswire
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