Winter has a firm grip on us this year and there appears to be no end in sight. With that in mind, clip and save this column.

“Shoveling can be good exercise, but can also be dangerous for some people, especially those who do more than they should,” said Derek Loupin, physical therapist. “It is important to know your limitations, particularly if you’re a senior and you’re not used to strenuous activity. After only a few minutes of shoveling, a sedentary person’s heart rate can rise to levels higher than those normally recommended during aerobic exercise.”

Proper snow shoveling techniques can reduce your risk for back injury or a heart attack.

“You should face the snow you’re about to shovel. Always keep your back straight, your knees bent, and throw the snow forward. Don’t throw snow over your shoulder because twisting while throwing snow behind you can cause back strain,” said Loupin. “In fact, experts recommend that you push the shovel to move the snow and avoid lifting whenever possible.”

Loupin has some other tips to help you survive the shoveling season:

. If you have a history of heart trouble, always get your doctor’s permission before picking up a shovel and heading out.

. Take it very slow and easy and pace yourself. Shoveling is like lifting weights and can cause a rise in your blood pressure and heart rate.

. Shovel only fresh, powdery snow, as it is much easier than the wet, packed-down variety. While we have no control over what kind of snow needs to be shoveled, if it is not light and fluffy, hire someone to remove it. Don’t risk your health.

. If you get tired, stop. If you feel pain or tightness in your chest, definitely stop and contact your physician.

. Pick a shovel that is just right for you. By getting one with a smaller blade you will lift less snow and put less strain on your body.

. Remember to drink plenty of water before, during and after shoveling. Breathing cold air dehydrates the body.

. Tackle heavy snow in two stages. Begin by skimming off the snow from the top and then remove the bottom layer. Avoid overloading the shovel.

. Don’t eat a large meal or smoke before shoveling.

Now this may seem like common sense, but you’d be surprised how often it goes unheeded. Dress warmly and wear layers that trap air between them, providing heat. And wear a hat and scarf. Forty percent of body heat is lost through the head.

To help prevent injury, stand with your feet about hip-width apart and keep the shovel close to your body. Again, remember to bend from the knees, not the back, and tighten your stomach muscles as you lift the snow. Don’t twist, tempting though it may be. If you need to move the snow to one side, reposition your feet to face the direction the snow will be going.

There you have it. The next time a storm is forecast, you’ll be ready. Still, be careful out there. It takes only a minute to get injured, but often months to recover.

And, if you’d like to try out these tips by shoveling for a senior or disabled person, call Rolf Staples, EAA-Z Fix coordinator at Eastern Area Agency on Aging to volunteer. We are desperate to for volunteers to shovel out seniors who are homebound, as walkways blocked with snow can hinder rescue crews should the need arise.

New time for “Senior Talk” with Carol Higgins Taylor on WABI-AM 910. Tune in at 8:30 a.m. Saturdays for a half-hour of all things senior.

Carol Higgins Taylor is director of communications at Eastern Area Agency on Aging. E-mail Higgins Taylor at chtaylor@eaaa.org. For information on EAAA, call 941-2865, toll-free 800-432-7812,

e-mail info@eaaa.org or log on EAAA.org. TTY 992-0150.