本文发表在 rolia.net 枫下论坛Prior to Shoveling 铲雪之前：
• Avoid caffeine and nicotine. These are stimulants that place
extra stress on the heart including increasing your heart rate
and causing blood vessels to constrict.
• Avoid eating large meals as it places extra demands on the
digestive system and can lead to stomach cramps.
• Drink plenty of water. Dehydration is just as big an issue in
cold winter months as it is in the summer.
• Dress in several layers so you can remove a layer as
needed. Ensure that you dress warmly in cold weather.
Remember that extremities, such as the nose, ears, hands
and feet need extra attention when it is cold outside. Wear a
turtleneck, sweater, toque, scarf, face protection, wool socks
and waterproof boots. A scarf or other face protection can be
placed over the nose and mouth to avoid breathing cold air.
• Wear proper footwear: Boots with slip-resistant soles can help
to minimize the risk of slips and falls.
Warm up. Before beginning any snow shoveling, warm-up for
five to ten minutes to get the joints moving and increase blood
circulation. To do this, march on the spot, climb stairs, or go for a
quick walk around the block. Follow this with gentle stretches for
the back (knees to chest), arms and shoulders (body hug), and
legs (forward bends from a seated position). This will ensure that
your body is ready for action.
Your back is especially vulnerable when you first wake up. Back
muscles stiffen while you sleep and the discs refill with fluid during
the night. If you attempt to exert yourself shortly after getting out
of bed, you increase the risk of injury. If you plan to head outside
to shovel the driveway, be sure you warm up your lower back first.
Taking a warm shower to loosen stiff muscles and joints can be
quite beneficial.更多精彩文章及讨论，请光临枫下论坛 rolia.net
• Avoid caffeine and nicotine. These are stimulants that place
extra stress on the heart including increasing your heart rate
and causing blood vessels to constrict.
• Avoid eating large meals as it places extra demands on the
digestive system and can lead to stomach cramps.
• Drink plenty of water. Dehydration is just as big an issue in
cold winter months as it is in the summer.
• Dress in several layers so you can remove a layer as
needed. Ensure that you dress warmly in cold weather.
Remember that extremities, such as the nose, ears, hands
and feet need extra attention when it is cold outside. Wear a
turtleneck, sweater, toque, scarf, face protection, wool socks
and waterproof boots. A scarf or other face protection can be
placed over the nose and mouth to avoid breathing cold air.
• Wear proper footwear: Boots with slip-resistant soles can help
to minimize the risk of slips and falls.
Warm up. Before beginning any snow shoveling, warm-up for
five to ten minutes to get the joints moving and increase blood
circulation. To do this, march on the spot, climb stairs, or go for a
quick walk around the block. Follow this with gentle stretches for
the back (knees to chest), arms and shoulders (body hug), and
legs (forward bends from a seated position). This will ensure that
your body is ready for action.
Your back is especially vulnerable when you first wake up. Back
muscles stiffen while you sleep and the discs refill with fluid during
the night. If you attempt to exert yourself shortly after getting out
of bed, you increase the risk of injury. If you plan to head outside
to shovel the driveway, be sure you warm up your lower back first.
Taking a warm shower to loosen stiff muscles and joints can be
quite beneficial.更多精彩文章及讨论，请光临枫下论坛 rolia.net