The Snow & Ice Management Association (SIMA), the national nonprofit organization representing the snow removal industry, is suggesting seven tips for safe snow shoveling, especially in Chicago, due to the continued onslaught of snowfall in one of the city’s harshest winters on record.

“While heart attacks may be the most serious consequence of shoveling snow, there are other even more common health risks including dehydration, back injuries, pulled muscles, broken bones and frostbite. But the good news is there are ways to safely shovel snow,” CAE, Executive Director, SIMA Martin B. Tirado said.

TIP #1: Stay on top of the 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. 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 don’t allow perspiration to evaporate. Better choices are cotton and silk.

TIP #3: Watch your feet. 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 and will help prevent injury and fatigue.

TIP #5: Push, don’t lift. 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. When shoveling snow near streets, pay attention to the traffic since vehicles may not have good traction in the snow and ice.

TIP #8: Call and text. It is important to have your cell phone on you so you can make a call in event of an emergency.