When snow blankets the ground, it can create a beautiful winter wonderland. It can also create a hardship for many with caring for snow-covered sidewalks and driveways. Snow shoveling is estimated to cause an average of 115,000 injuries a year. In a study that reviewed snow shovel-related injuries over a 17-year period, it was found that the most common cause for these injuries was due to over-exertion of the musculoskeletal system. Low back pain and strains accounted for 34% of the injuries (Watson et al, 2011). The following are some tips on shoveling mechanics to prevent low back pain.

1. Always start with a warm-up for your body prior to heading outside. A warm-up is important to gradually increase the heart rate which improves blood flow to the muscles. Priming the muscles to work decreases the risk of muscle strains.

2. While shoveling, try to minimize bending from the back. Keep your feet about hip-width apart with a bend at the knees. Position one hand towards the end of the shovel, and grip closer to the blade with your other hand. The shovel should stay close to your body.

3. When possible, push the shovel in a forward motion. Think about initiating the push from your hips. Take small steps while shoveling to prevent slipping. 20% of shoveling-related injuries are caused by falls (1).

4. To empty the shovel, turn your feet in the direction you plan to dump the snow, initiating the pivot from the back leg. This prevents twisting which is often an irritating motion to the lumbar spine. Generate power for this motion by bending your knees and driving with your hips.

5. Take frequent rest breaks and switch your leading hand to prevent over-exertion and over-use of the same muscles. If the snow is deep, shovel small layers at a time. For prolonged snowfalls, shovel intermittently throughout the day to prevent having to remove heavy loads of snow at one time. As with all exercise, stay hydrated during and after activity.

6. The type of shovel you use is also important for proper mechanics. Ergonomic shovels are designed to minimize stress on the body. Your size and strength will dictate the appropriate size to use. If you have a larger shovel, fill it only part of the way before dumping the snow to prevent repetitive heavy lifting.

7. If you need to apply a de-icer, do this when you have finished shoveling. Magnesium Chloride is considered the least toxic type of deicing salt for plants and animals. Deicers should be spread sparingly. While only salt/salt mixtures will melt ice, there are many natural alternatives to improve traction that are less harmful to the environment. Examples of these include bird seed and kitty litter (2).

References:
1. Watons, D., Shields, B., & Smith, G. (2011). Snow shovel-related injuries and medical emergencies treated in US EDs, 1990-2006. The American journal of emergency medicine, 29 (1), 11-17. https://pubmed.ncbi.nlm.nih.gov/20825768/

2. Carroll County Environmental Advisory Council (2022, October 20). Guide to salt management for homeowners: deicing and water softeners. https://www.carrollcountymd.gov/media/17123/guide-to-salt-mgmt-for-homeowners-2022-2022-oct-20.pdf

As you walk across Freetown Farm, you may have noticed small houses hanging on the trees and fences. These are called bee houses, but what are they, and why use them?
To understand why bee houses are important for our community, you first need to know the differences between solitary and social bees.

• Social bees are eusocial, work as a team, and live in hives, like honeybees, to get nectar. These bees are not native to Maryland.
• On the other hand, solitary bees are native and live alone, and they do not sting often. Common solitary bees in Maryland are mason bees, carpenter bees, and bumble bees. A lot of the time, these bees are more efficient at pollinating plants than honeybees.

 
Solitary bees dig holes in wood or soil instead of building hives. Bee houses provide homes for solitary bees, who use the houses instead of making their own tunnels.
 
But why should you use bee houses, and why are they at the farm?
Unfortunately, native solitary bee populations are on the decline, and could become endangered in the future. Bee houses help these bees find homes.
Bee houses also reduce the damage to property as bees will use the houses instead of burrowing into wooden posts and decks.
Solitary bees can help your gardens and farms, as they are more efficient pollinators than honeybees, helping you grow more crops, vibrant flowers, and create a healthy environment.

​If you want to build the same bee houses, this is the design used: 

​The block of wood with the holes is 6 inches long, and each roof block is 7.25 inches long. Each tunnel is around 4 - 5 inches deep. Make sure that the block of wood with the holes is untreated, as bees are more likely to go into that type of wood. There are many ways to hang the bee houses, but the way used at the farm is with key-hole hangers at the back of the bee house.
Make sure to use a low VOC primer and paint on the roofs. VOC stands for volatile organic compound, and the more there is, the more chemical odor there is, which can repel bees. Avoid colors like red or black as bees could perceive these colors as a threat. Blue and purple are good colors to use.
The best place to put bee houses is in spots that get sunlight and are near flowers. They should be at least 3-4 feet from the ground.
 
The 35 bee houses at Freetown Farm were built and installed in June 2023 as part of an Eagle Project lead by Krishna Gawandi, a scout in troop 944. Troop 944 is located in Ellicott City, MD and meets at the Bethany United Methodist Church.

​Good luck making your own bee houses!
Krishna Gawandi

Did you set any New Year Goals or resolutions this year? It is estimated that 48% of New Year's goals set for 2024 are based on exercise and fitness (1). Exercise is one of the most important things we can do to maintain our health and quality of life as we age. It helps to improve bone health, cognition, memory, and mental health. Exercise can increase stamina and decrease the risk of falling. Furthermore, it can lower the risk of many diseases, such as high blood pressure and Type II Diabetes (2). Because of exercise's multisystemic benefits on our bodies, consider making your fitness a top priority in the new year.

The good news is that gardening and yard work count as exercise! Health standards and guidelines advise adults to participate in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly (2). General gardening activities such as raking or pushing a mower are examples of this type of cardiovascular exercise. The speed you are working at, or the type of terrain, may factor into whether the activity is classified as moderate or vigorous. The CDC generally categorizes the following as moderate exercise: raking, pushing a power mower, bagging grass or leaves, light shoveling or digging (less than 10 lbs per minute), weeding, planting trees, or trimming shrubs and trees. Examples of activities that are classified as vigorous include heavy or rapid shoveling (more than 10 lbs per minute), digging ditches, felling trees, pushing a nonmotorized lawn mower, swinging an ax, or hand-splitting logs (3).

In addition to aerobic exercise, it is also recommended to perform a strength training program twice a week (2). Strength programs should target all major muscle groups. Examples of activities in your yard that count as strength training include lifting bags of mulch, moving heavy pots, stacking or carrying pieces of wood, and hauling large branches (3).

Time spent outside and in nature while working in your yard or community garden plot helps to decrease stress, increase vitamin D levels, and contribute to a non-sedentary lifestyle. To continue to enjoy your gardening activities, consider making a targeted strength program or exercise routine that addresses the numerous muscles required to lift, push, pull, and carry objects. Additionally, consider that your joints need the available range of motion required to do these tasks. It is important to have a good stretching program that will allow you to bend, reach, and stretch to get those difficult parts of your garden. As with initiating any exercise program, always gradually ease into a new routine and consult with your physician first.

Best wishes that a healthy you contribute to sustaining a bountiful garden in 2024!

To learn more about the suggested guidelines for exercise and examples of each, please visit The American Heart Association Website

Sources:
1. Davis, Sarah. (2023, December 18). New Year's Resolution Statistics 2024. Forbes Health. https://www.forbes.com/health/mind/new-years-resolutions-statistics/
2. American Heart Association. (2023, October 24). Recommendations for Physical Activity in Adults and Kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
3. CDC. (n.d.). General physical activities defined by levels of intensity. https://www.cdc.gov/nccdphp/dnpa/physical/pdf/pa_intensity_table_2_1.pdf