Heart attack, back injuries and frostbite among the risks of snow shoveling

Today is Groundhog Day and Punxsutawney Phil saw his shadow predicting six more weeks of winter. With snowfall pounding the Midwest today, the Snow & Ice Management Association (SIMA), the North American trade association representing snow removal professionals has tips for shoveling snow safely.

"Shoveling snow has a number of health risks associated with it, including the most serious one a heart attack," said Martin B. Tirado, CAE, Executive Director, SIMA. "Other more common health risks include dehydration, back injuries, pulled muscles, broken bones and frostbite. But the good news is there are ways to safely shovel snow,"

Here are SIMA's tips for safe snow shoveling:

TIP #1: Stay on top of the snow. No we aren't suggesting that you make snow angels but when there's a heavy snow, the best advice is to stay ahead of the storm. SIMA recommends that to prevent snow and ice from adhering to the sidewalk or street, clear the snow every few inches instead of waiting for the snow to stop falling before you head outdoors.

TIP #2: Wear breathable layers. Layering is typical cold winter weather advice. We suggest wearing layers of loose clothing so you can peal a layer off if you get hot. Avoid wearing heavy wools, manmade materials or other materials that dont allow perspiration to evaporate. Better choices are cotton and silk.

TIP #3: Watch your feet. No you aren't on Dancing with the Stars, but nonetheless, you need to pay attention to what's on your feet when heading outdoors to shovel snow. SIMA suggests wearing quality outdoor winter wear such as waterproof boots with good traction. Good traction is critical to ensuring that you don't slip and fall.

TIP #4: Take a few minutes to stretch. Shoveling snow is a workout so you need to stretch to warm up your muscles particularly because you are shoveling snow in the cold weather. Stretching before you start shoveling will help prevent injury and fatigue.

TIP #5: Push don't lift. Sounds like something a high school wrestling coach may say but if you push the snow to the side rather than trying to lift the snow to remove it, you exert less energy thereby placing less stress on your body.

TIP #6: Drink up! Water that is. SIMA recommends taking frequent breaks and staying hydrated. You should drink water as if you were enduring a tough workout at the gym or running five miles.

TIP #7: Don't play in traffic. Sometimes people get so focused on the task at hand they don't pay attention to their surroundings. When shoveling snow near streets, pay attention to the traffic since vehicles may not have good traction in the snow and ice.

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Heart attack, back injuries and frostbite among the risks of snow shoveling