Is anyone tired of shoveling snow? We are only part-way through winter, and more snow is on the way.

Shoveling snow is now a part of our winter routine, just like shoveling dirt and compost are a part of our summer routine.

There are similarities in shoveling snow and dirt or compost: both require proper preparation, clothing, equipment and planning.

Because snow shoveling is an intense physical activity, ask your doctor if it is safe for you to shovel snow. Tell someone your plan to shovel snow, and keep a watchful eye on neighbors who are shoveling.

Take your mobile phone with you in case of an emergency.

When preparing to shovel snow, assure that you are well hydrated.

On a sunny day, apply sunscreen to the face and wear sunglasses.

Select the proper clothing and equipment. Wear layered clothing, with attention paid to warming the fingers, nose and toes. Wrap a scarf around the nose and mouth, and wear a hat. Insulated boots with sturdy soles prevent slipping on the ice and snow.

Practice a few warm-up exercises, such as shrugging your shoulders, light squats or knee lifts; these are similar movements you would perform while shoveling. As compared to cold muscles, warm muscles are less likely to suffer a strain or cramp in the cold weather.

Proper equipment includes a shovel that matches your height and weight.

Aluminum and plastic shovels are typically lighter than metal ones. Ergonomically-created shovels may be more comfortable to use and place less strain on the spine. A small shovel blade reduces temptation to move a load of snow that is too heavy for you.

When gripping the shovel, assure that your hands are at least 12 inches apart. This hand position helps to increase your leverage and reduce strain on your spine. Change your grip periodically, and switch sides frequently to avoid muscle fatigue and improve your balance.

When shoveling, use a strong and steady technique. Push the snow into the blade, then lift with your legs. Use a squat, with legs apart, knees bent and back straight.

Scoop small amounts of snow into the shovel, then walk to the location where it is unloaded. Avoid throwing the snow over your shoulder; a blade-full of snow can weigh as much as 25 pounds.

Also avoid twisting the spine while lifting and unloading the snow, as twisting can result in an overuse injury. Simply move your feet to better leverage your scooping and unloading.

Have a plan for shoveling that prioritizes the area to be shoveled and the amount of time allotted for shoveling. Select the starting point, and decide the amount of time to devote to the shoveling.

Take a break as needed, based on your fitness level, the weight of the snow, weather conditions and area to be shoveled. Check in with your body, noting any increases in heart rate and respiratory rate based on your level of exertion.

When you have completed your shoveling, return inside to warm up. Replace your equipment and remove wet clothing. Change into warm, dry clothes and drink a hot beverage.

Shoveling snow is an intense physical activity that should be respected. Substitute shoveling snow for shoveling dirt and compost, and you are ready for spring.

Lisa Marie Bernardo has been a Penn State Master Gardener in the county since 2003.