How to Stay Safe When Shoveling Snow
This task puts stress on the heart and may be risky for some people. Here's how to protect yourself when you clean up after a snowstorm.
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The heart wants what the heart wants, and it may want you to take a break from shoveling this winter—or at least proceed with caution. Shoveling snow, and particularly snow that’s heavy and wet, is an intense workout for anyone. But for some, it can put a level of strain on the heart that increases the risk of a heart attack.
When you’re shoveling snow, a few things are happening with the heart, says Andrew Mathias, MD, a general cardiologist at the University of Rochester Medical Center. First, the cold air restricts blood vessels, which can increase your blood pressure, he says. Then there’s the level of exertion that comes with shoveling and trying to lift snow, which can put the body through an aerobic and resistance workout in an accelerated amount of time.
“Even 5 minutes of intense shoveling is going to be enough to get the heart rate and the blood pressure elevated to the point where you’re going to be increasing the stress on the heart,” Mathias says. “ I don’t want to overemphasize [the problem], but at the same time, I do want people to be aware that it’s not without risk.”
Mathias referred to a Canadian study that compared hospitalizations for heart attacks after snowstorms with those on days when it didn’t snow. It found a significant increase in heart attacks in men following heavy snow, especially when it had snowed for multiple days. The American Heart Association (AHA) also warns that snow shoveling has been repeatedly associated with triggering heart attacks or sudden episodes of cardiac arrest.
People with heart disease should be aware of this vulnerability when shoveling, as should those who have risk factors associated with heart disease, such as high blood pressure, high cholesterol, diabetes, and those who smoke or have a sedentary lifestyle.
If you have these risk factors, it doesn’t mean you should not ever shovel snow, Mathias says. After all, being trapped in your house after a snowstorm poses another kind of risk. If you’re not sure whether you’re healthy enough to shovel snow, Mathias suggests asking your doctor.
How to Shovel Safely
Shoveling snow is hard on the body even if you don’t have any specific risk factors for heart disease. Either way, these tips can help lighten the load and keep you safe while you work.
Warm up. Treat shoveling like you would any other intense workout, and warm up first while still indoors. Try jumping jacks to get the heart rate going and to warm up your muscles. Do some stretching to limber up.
Drink water. It’s always best to stay hydrated, so have a glass of water before you start.
Dress warmly. This should go without saying, but dress warmly, especially if it’s windy out there. Keeping warm reduces the strain on your body because it doesn’t need to work as hard to help you weather the elements.
Take breaks. That’s particularly important if you have risk factors for heart disease. Mathias says the key is to shovel in small chunks. So go slowly.
Use good technique. Try to push the snow rather than lifting it as much as you can, Mathias says. Keep the load lighter by using a smaller shovel. If you’re using a large shovel, fill it only partly before moving any snow.
Listen to your body. Don’t try to power through pain. One thing that can really get people in trouble, Mathias says, is if they start to have cardiac symptoms but fail to pay attention to the fact that they’re feeling chest pain or pressure. “People can have atypical symptoms as well,” he says. “Shoulder pain, back pain; if you’re having some type of new discomfort involving the chest, back, or arms that’s associated with shoveling, then basically you want to stop. You want to get out of the cold and sit down and rest right away.” Other signs of a heart attack, according to the AHA, include shortness of breath, a rapid or irregular heartbeat, nausea, or feeling lightheaded.
Consider a Snow Blower, But Use It With Caution
A snow blower may help make the physical act of removing snow easier on your body. The AHA suggests using one, if you’re able, as an alternative to shoveling. It says that pushing a snow blower still raises the heart rate, though not as much as while shoveling, so it’s important to know that it doesn’t remove the risk of a heart attack entirely. Doctors have documented cases of heart attacks induced by snow blower use.
