Central Oregon winters provide plenty of opportunity for exercise in the snow, including shoveling your driveway. There’s really very little difference as far as the body is concerned between pushing against the resistance of a stationary bike or elliptical trainer and lifting shovels full of snow. Except that few people jump on a bike on their first day in the gym and pedal as hard and fast as they can.

A recent study found that after only two minutes of shoveling, the heart rates of sedentary men rose well beyond levels recommended for aerobic activity. Each year hundreds of shovelers suffer heart attacks from the sudden demand on their hearts. Researchers at North Dakota State University found that in less than 15 minutes, even relatively fit college students shoveling snow progressed from moderate to vigorous work.

The average shovel load of snow weighs about 16 pounds, and the average person moves that 16 pounds about 12 times per minute while shoveling. That’s enough for a 150-pound person to burn about 400 calories per hour.

The American Academy of Orthopedic Surgeons recommended treating snow shoveling like any other workout. Warm up before starting, take it slow, and use proper form. Lift with your knees rather than your back to avoid injury. Avoid twisting motions, such as throwing the snow over your shoulder. If the snow is heavy, don’t try to lift as much as fits on your shovel. And if you can’t talk while shoveling, you’re working too hard.

— Markian Hawryluk, The Bulletin