How to shovel snow without causing injury: Visual guide

For millions of Americans, it's time to dig out of all that snow.

A major winter storm swept from southern Illinois to Virginia and Washington, D.C., with advisories in effect for tens of millions of people. Snow fell "at the rate of 1-2 inches per hour, coinciding with the first full morning commute after the holiday season," AccuWeather chief meteorologist Jonathan Porter said.

The storm has left behind piles of trouble and potential danger for homeowners.

Shoveling snow results in thousands of injuries and can cause heart attacks, according to the American Heart Association. Cold weather can also increase your heart rate and blood pressure.

When a snowblower is unavailable, consider these steps to prevent injury:

How to reduce your risk of injury while shoveling snow

◾ Dress warmly. Extremities such as ears and feet need extra coverage. It's best to warm your body up before you start shoveling. To help prevent injuries, do some light exercises for about 10 minutes. 

◾  If possible, shovel newly fallen snow, which will be lighter. A cubic foot of dry powdery snow can weigh 3 pounds, while a cubic foot of wet and heavy snow can weigh up to 10 pounds. Lifting heavy snow can put too much stress on your spine. 

◾ Be sure to pace yourself. Take breaks when you are tired and drink plenty of water. Dehydration can affect your muscles.

Unable to view our graphics? Click here to see them. 

◾ Keep ahead of the snow: Thin layers of snow are easier to remove, so don't wait until all of the snow has fallen. Shovel in small passes.

◾ Clear off the car first: After brushing snow off cars, clear the area surrounding them. Avoid driving on snow. This will pack the snow down, which makes it much more difficult to shovel.

◾ Stay hydrated: Take bottled water with you while shoveling. Drinking plenty of water, during and after your work, even if you don't feel thirsty. Staying hydrated in the cold-weather months is just as important as in warm-weather months.

Hard freeze means dangerous ice

The cold weather is expected continue for much of the U.S. this week as temperatures fall below 32 degrees.

To stay safe while walking on slick surfaces, do your best penguin impression. To prevent falls:

◾ Wear slip-resistant footwear.

◾ Take short, shuffling steps – similar to a penguin's walk – to maintain your balance.

◾ Keep your arms at your sides.

◾ Maintain the center of gravity over your front leg. 

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CONTRIBUTING Christopher Cann and Jim Sergent

This story was updated to add new information.

SOURCES OHSA, NOAA, National Safety Council, American Heart Association and Mayo Clinic Health System