Shoveling snow is such strenuous exercise. Like any physical activity, shoveling snow poses health risks that are exacerbated, in part, by weather. Cold weather, especially when the temperature drops to near or below freezing–forces the heart to work harder to keep the body warm. The combination of cold temperatures and strenuous exercise can sometimes trigger a heart attack.
People with a medical condition like high blood pressure or a history of heart disease are at increased risk for a heart attack when performing strenuous exercise. So, do not just pick up a shovel and start throwing snow. Because shoveling snow is a workout, it is important for people who have any medical concerns to talk to their physician before performing any strenuous exercise in the cold.
Tips for shoveling snow safely:
1) Check the weather, temperature and wind chill before walking outside. Use that information to decide when to shovel and what to wear. Dress in layers of loose-fitting clothing. While hypothermia is most likely at frigid temperatures, it can occur at cool temperatures (above 40°F) if a person becomes chilled from submersion in cold water, rain or sweat. Excess perspiration will increase heat loss, so remove extra layers of clothing whenever you feel too warm.
2) Use the right tool and the proper technique. Choose a shovel with a small plastic blade. A shovel with a plastic blade will weigh less than a shovel with a metal blade. At the same time, a shovel with a small blade will limit you to small scoops.
As for the proper technique, lift with your legs, not with your back:
Bend at your knees
Choke up on your shovel to keep blade as close to your body as possible
Push up with your legs, not the upper body or back, to lift the load and reduce strain on your back
Do not twist your body
Try pushing the snow rather than lifting and throwing heavy shovel-fulls.
3) Don’t overdo it. Take frequent breaks to catch your breath and drink water. Shoveling snow is a cardiovascular exercise that involves muscles in your legs, back, core, shoulders and arms. Pushing a snow blower around is equally hard work. Either way, you need to hydrate as you would before, during and after a gym workout.
4) Know the signs of hypothermia and frostbite in yourself and others. Hypothermia, or abnormally low body temperature, is dangerous when a person is exposed to extremely cold temperatures. Symptoms in adults include shivering, exhaustion, confusion, slurred speech and drowsiness. Seek immediate medical attention if a person’s temperature is below 95° F.
5) Learn life-saving skills. Bystanders are often the first on the scene after a disaster or in a health or medical emergency. If you notice the symptoms of a heart attack in yourself or someone else, call 911 immediately. Symptoms include:
Chest pain or discomfort
Nausea, feeling light-headed or unusually tired
Pain or discomfort in jaw, neck, back, shoulder or arm
Shortness of breath
Source: U.S. Department of Health & Human Services
