If the forecast on the day that this post is being written is true, you will be reading this on Monday night or Tuesday morning with a blanket of snow covering the world outside of your window. It’s possible that you won’t be heading to your favorite personal trainer in Millersville Tuesday morning, but you can still burn some serious calories in this end-of-winter wonderland. Here are a few tips to stay fit during any snow storm.

Dig It

While you may be celebrating an unexpected day off of work, there is still some work to be done. Being a grown up on a snow day means you are the one who has to shovel the walkway and clean off your car. My Fitness Pal estimates that a 150 pound person can burn 422 calories in an hour of a snow shoveling. Be sure to shovel safely to avoid injuries that will keep you away from your trainer for a lot longer than this snow storm. Start off slow with some stretching to get your body used to the activity. Push the snow if you can – avoid lifting it. If you must lift the snow with your shovel, be sure to engage your glutes and thighs to prevent back injury. If you start to get tired, it’s okay to take a break, breaks are good. Overexertion is a common culprit for emergency room visits during a snow storm.

If you are feeling good after clearing your walkway, take a look at your neighbors’ homes. If you have neighbors who can use a hand, particularly elderly neighbors, walk your able-bodied self over to shovel their walkways. Your heart will be warm and not just from your increased heart rate.

Snowball Fight

Now that the work is done, it’s time to play. There is no better exercise than fun exercise. If you have kids, get them bundled up and in on the frosty fun. If you have a dog, playing fetch is great fun as your dog dives into the snow to find the snowball that seems to have disappeared. Sledding is exhilarating and you’ll really burn some calories as you make your way back up the hill over and over. Whether you have kids or not, you can make snowmen, snow angels, or an arsenal of snowballs for a good, clean snowball fight. (No rocks!)

Soup’s On

Once you’ve made your way back inside, you will be more than ready to replenish. Nourish your body with some warm, homemade soup. It is so easy to make and so easy to fill with whatever veggies you have on hand. Follow this Pinterest link for a fast, delicious Kale, White Bean, and Chicken Soup recipe.

Rest

You’ve earned the rest of the day off one you are done shoveling! Kick back and enjoy the rest of your snow day knowing that your body was challenged with an out-of-the-ordinary routine, rewarded with play time, and nourished with healthy food.

Resting is also important because majority of heart attacks occur after a big snow storm. Here are some signs and symptoms of a heart attack: Vomiting, shortness of breath, chest discomfort that feels like pressure, squeezing, fullness or pain, even Nausea. Pain in the arms, back, neck, jaw or stomach. Be on the lookouts for those symptoms and be sure to take breaks during shoveling. Don’t over do it!

Schedule Your Next Appointment or Consultation with Repke Fitness

It’s March in Maryland so this winter thing is coming to an end, even though this is our first real dose of it this season! Rising temperatures, beach days, and bathing suits are not that far off. Make sure you schedule your next appointment or call Repke Fitness for your initial consultation so you are ready for the thaw.

Physical Therapy Snow Shoveling Techniques:

http://www.fitphysicaltherapy.com/blogs/welcome-to-our-blog/4-safety-tips-for-shoveling-snow
http://www.professionalpt.com/tips-to-prevent-injury-while-shoveling-snow/

Heart Attacks during shoveling information:

http://www.huffingtonpost.com/entry/snow-shoveling-heart-attack-jonas_us_56a669d8e4b076aadcc767e9
http://www.huffingtonpost.com/a-marc-gillinov-md/shoveling-snow-heart-attack_b_4550582.html
http://www.health.harvard.edu/blog/protect-your-heart-when-shoveling-snow-201101151153