Fitness Tips: Turn Snow Shoveling Into a Workout

It’s almost that time of year—temps are dropping and snowstorms will be here whether we want them or not. While snow can be pretty, it comes with a struggle, and anyone who has ever had to dig their car out or shovel their driveway knows how exhausting it can be!

In some respects, the strenuous nature of shoveling snow can be a good thing. It provides a workout for your core, arms, and glutes. But if you’re not careful, or if you’re not conditioned for that kind of strenuous physical activity, you could be putting yourself at risk for injury or even a heart attack.

So, if you want to be smart about snow shoveling this year and reap the full physical benefits, it’s smart to start training in early December before winter truly arrives. With some proper precautions and some conditioning ahead of time, you could be ready to shovel like an abominable snowman when the worst of it arrives in January.

Shoveling Snow—The Workout You Didn’t Sign Up For

People with gym memberships pay for the kind of physical exertion that shoveling snow offers. You can burn more than 200 calories for every half-hour you spend shoveling as you use your legs, glutes, core, biceps, triceps, and shoulders to lift the snow off the ground and heave it elsewhere. Michigan-based Beaumont Health estimates that an average-sized shovel full of moderate or heavy snow can weight about 15 pounds—if you move 12 shovelfuls of snow in a minute, then you will have moved about 5,400 pounds of snow in a half-hour. That’s a lot of weight you’re transporting.

To play it safe, the American Academy of Orthopedic Surgeons recommends performing 10 minutes of light physical activity before you head out to shovel. Try some jumping jacks, arm swings, or knee lifts to loosen up and get your blood flowing.

It’s also important to consider the type of shovel you’re using and the motion you’re making as you shovel. A shovel with a D-shaped handle will be easier for you to control, especially for those moments when you pick up a load of snow with unevenly distributed weight.

Get Your Form Right

As with other workouts, shoveling snow needs to be done with proper form or it has the potential to injure you. Make sure you hold the shovel close to your body and your feet planted shoulder-width apart. Bend your knees, lowering your body with your back straight and your abdominals braced tight. Scoop the snow and lift with your knees, not your back. Keeping your hands farther apart on the handle will benefit you with more leverage, so the weight won’t be as hard to lift.

It’s best to avoid tossing the snow if at all possible, as this motion puts strain on your back. However, if you must twist, make sure you are moving with your whole body so you don’t put strain on your lower back.

Be Careful: Don’t Put Your Heart at Risk

Remember that shoveling snow is vigorous activity. The Cleveland Clinic even notes that shoveling snow ranks as a peak exercise on a stress test.

If you’re out of shape or elderly, you’re better off hiring somebody to shovel your snow for you. Not only does the extreme physical activity increase your heart rate and blood pressure, but the cold air outside can constrict your arteries and make it harder for blood to get to your heart, putting you at risk of a heart attack.

Even healthy people should be careful to take frequent breaks. If you feel chest pains or have trouble breathing, seek medical attention.

Train for Shovel Season

If you want to be strong enough to shovel snow, focus on the exercises that work similar muscle groups and will help you achieve the level of fitness you need. Here are three great moves to start with:

Squats

Stand with your feet shoulder width apart and your arms by your side. Bend your knees and lower your body until your legs are at a 90-degree angle, keeping your chest out and shoulders up as you go. Hold the squat position for three deep breaths. Raise yourself back up to standing position. Repeat 10–15 times.

Dumbbell Torso Rotation

Begin by holding a dumbbell vertically with both hands and extend your arms to shoulder level in front of you. Keep your shoulders down and your back tall with your feet shoulder-width apart. Slowly rotate your torso from right to left, keeping your arms straight and the dumbbell steady as you turn. Make sure you are turning with your core, not your hips. Repeat for 10–15 turns.

Standing Bent-Over Row

Start with your feel shoulder width apart and a dumbbell in each hand, arms down by your side.

Lower yourself into a squat, keeping your arms vertical as you go. Flex your elbows and bring the weights as high as you can toward your rib cage. Extend your arms to lower the weight as you lift yourself out of the squat. Repeat the motion 10–15 times.