Body Care





Let us help you live a better life through improved health, hygiene, personal safety, and physical fitness.

Sometimes, we find ourselves in situations where our bodies are threatened. Here are some ideas on how to protect yourself from attacks by others and by forces of nature such as fire.






The four elements of our Body Care guide are:
/ Personal Safety /

Shoveling Snow Safely

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Although it is one of the least favorite parts of the winter months, shoveling snow can be a good way to fit in moderate physical activity. If you shovel for 30 minutes, you can burn around 200 calories. However, snow shoveling is very demanding on the body and can be dangerous if the right precautions aren't taken. Snow shoveling can cause back strain and may even cause a quick increase in heart rate and blood pressure, leading to a sometimes-fatal heart attack.

Anyone who has ever had a heart attack, heart disease, high blood pressure or high cholesterol, should consult a doctor before shoveling snow. A sedentary lifestyle can put you at risk, so very strenuous snow shoveling can cause the heart to over-exert itself.

Here are some snow shoveling tips:

  • If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.
  • Avoid caffeine or nicotine before and during shoveling. These are stimulants, which may increase your heart rate and cause your blood vessels to constrict, placing extra stress on the heart.
  • Drink plenty of water. Dehydration is just as big an issue in winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as needed.
  • Warm up your muscles before shoveling. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.
  • Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less strain on your body. Push-style shovels can all but eliminate lifting.
  • Begin shoveling slowly, pace yourself, and take breaks as needed.
  • Protect your back from injury by lifting correctly. Stand with your feet about hip width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow. Avoid twisting movements. If you need to move the snow to one side reposition your feet to face the direction the snow will be going.
  • Create some distance between the hands. This will give you more leverage and make it easier to lift snow.
  • Pick up smaller loads of snow. If you're shoveling deep snow (a foot or more), shovel two or three inches at a time off the top.
  • Where possible, push the snow to the side.
  • Stop if you feel any pain.

And most importantly, know the warning signs of a heart attack. These may include chest pain, shoulder, neck or arm pain; dizziness, fainting, sweating or nausea; or shortness of breath. If you think you're having a heart attack, seek medical help immediately.
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