Over many parts of the country, winter has settled in with snowfalls ranging in depth from inches to feet. That means thousands of Americans will grab shovels and start to dig out. But for those who don’t normally engage in strenuous exercise, shoveling snow is dangerously hard work.

“If your body isn’t prepared for shoveling snow, your chances of sustaining muscle pulls and strains will increase,” said Dr. Susan Wainwright, vice chair of the Department of Physical Therapy at University of the Sciences in Philadelphia. Or worse she added, as shoveling snow is no different than any physical activity that strains the heart.

Back injuries are common because people try to lift with their backs, twisting and throwing snow. According to Wainwright, the back is meant to stabilize and the lifting and work of shoveling to be done with the arms.

Additionally, men and women over 45 who aren’t used to strenuous activity run a risk of straining the heart and heart attack.

“The heart is a muscle like any other muscle in your body,” said Wainwright. “When it gets strained, it shuts down because it can’t handle the increased load. Older adults who aren’t that active tax their cardiovascular system when they start to shovel and this results in heart attacks. You have to remember that shoveling is hard work and you should take every precaution to not get injured or even worse.”

Health Tip: Shoveling Snow Can Lead to Injuries - University of Sciences in Philadephia

If you’re over 50, in the New England area and love snow sports, then you might want to head to New Hartford, CT on February 27 for the Connecticut Senior Winter Games.

For avid skiers there are downhill races, a giant slalom and cross-country events. There’s even a snowshoe race for those who prefer their footwear to be extra-large and sensible. Snowshoes will be provided for those signing up for this event. The games will be held at Ski Sundown.

Fees for registration vary by event from $30 for snow shoe or cross country only up to $60 to register for all four events. Lunch is provided for an additional $15.

Age classificates apply to both male and female participants. The ranges are: 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90+.

For more information and to register, visit the 2007 Connecticut Senior Winter Gameswebsite.

Winter is the time for the Sunshine Vitamin. Our bodies produce vitamin D when exposed to UV rays but in winter, sunshine is in shorter supply and the cold weather often prevents us from spending time outdoors.

Vitamin D is especially important as we age because it plays a role in maintaining muscle strength and in the absorption of calcium. Vitamin D deficiency can cause weak bones and muscle aches and pains.

Although sunshine is the most available source for Vitamin D, we can make sure get enough through diet and supplements. Many foods are now fortified with Vitamin D. A daily vitamin usually contains about 400 IU of Vitamin D. Drinking milk, eating plenty of fish and enjoying cereals and orange juice fortified with Vitamin D will help ensure you get enough to meet daily requirements.

The US RDA for Vitamin D are: 200 international units for most people; 400 IUs for people ages 51 to 70 and 600 IU over age 70. Because Vitamin D is fat soluble, it is stored by the body and high levels can be toxic. 1000 IU per day is considered safe.

The weather has turned decidedly wintery in several parts of the country. Heavy snowstorms can lead to being snowbound, unable to leave the house or downed power lines and lack of heat. In such conditions, the temperature inside your house can drop quickly. During times like these, older adults are at a high risk of hypothermia.

Hypothermia occurs when the body’s temperature goes too low and can occur when you stay in a cool place for too long. Even a drop in body temperature of a couple of degrees can lead to heart problems and even death.

What are the signs of hypothermia? According to the National Institute on Aging, you should look for the ‘umbles - stumbles, mumbles, fumbles, and grumbles. Keep an eye out for these symptoms:

* Confusion or sleepiness
* Slowed, slurred speech, or shallow breathing
* Weak pulse or low blood pressure
* A change in behavior during cold weather or a change in appearance
* A lot of shivering or no shivering; stiffness in the arms or legs
* Chilly rooms or other signs that they have been in a cold place
* Poor control over body movements or slow reactions

If you think you or someone else could be suffering from hypothermia, call for emergency assistance or get medical attention right away.

Some medical conditions can make you more susceptible to hypothermia. For more information on your risk factors and how to avoid hypothermia, visit the NIA website.