Shoveling Snow Safely: How to Protect Your Heart
Well, it’s been a couple of years since Father Winter appeared in the greater Boston area, so the season's first snowfall may have you scrambling for the shovel. For many, shoveling snow is just a part of winter life, but it can pose serious health risks for some. While snow shoveling shouldn’t lead to an immediate health problem for most people, those with heart disease, those at risk of heart disease due to other health issues, and older adults must be especially cautious when tackling this task.
Shoveling heavy snow, especially during frigid temperatures, can strain your heart, leading to potential health issues if proper precautions aren’t taken. Let’s dive into why this happens and how to stay safe when snow piles up.
Why Snow Shoveling Can Be Dangerous for Your Heart
Cold weather naturally causes your blood vessels to constrict, raising your blood pressure and putting additional stress on your heart. Shoveling snow adds another layer of strain, especially if the snow is wet or heavy. The physical exertion involved in lifting and throwing snow — sometimes hundreds of pounds— combined with the cold temperatures can be overwhelming, particularly for people who don’t exercise regularly or have underlying heart conditions.
For those with heart disease or other health concerns such as diabetes, the combination of cold weather and strenuous physical activity can trigger a heart attack or worsen existing heart problems. The added stress on the heart can increase heart rate and blood pressure, raising the risk of a cardiovascular event.
Recognizing the Signs of a Heart Attack
If you’re out shoveling and feeling unwell, it’s essential to know the signs of a heart attack. Symptoms may include:
Chest discomfort or pressure
Pain radiating to the arms, back, neck, or jaw
Shortness of breath
Dizziness or lightheadedness
Nausea or cold sweats
If you experience any of these symptoms while shoveling, stop immediately and seek medical help. Even if you're unsure whether it's a heart attack, don’t take chances. Call 911 right away. Time is crucial, and fast action can save your life.
Practical Tips for Safe Snow Shoveling
While snow shoveling is a necessary winter chore, there are ways to protect your heart and body from unnecessary strain. Follow these tips to stay safe when clearing your driveway or sidewalk.
Before You Start:
Consult your doctor: If you have heart disease, diabetes, or any other health condition, speak with your doctor before engaging in strenuous activities like shoveling snow. This is especially important if you’re increasing your level of physical activity.
Avoid heavy meals and alcohol: Eating a large meal or drinking alcohol just before or after shoveling can put unnecessary stress on your heart. Stick to light, nutritious foods and avoid alcoholic drinks, which can also increase your risk of hypothermia.
Dress in layers: Cold temperatures increase the risk of hypothermia, so it’s essential to dress warmly. Layer your clothing, and wear a hat to keep your head warm.
Warm up: Just like before any workout, warm up your muscles before shoveling snow. A few light stretches or a quick walk will help prepare your body for the physical effort.
Shovel Smart: How to Adjust Your Approach Based on Your Health
Use a small shovel or a snow blower: Larger shovels can force you to lift heavier snow loads, raising your blood pressure. Consider using a smaller shovel or a motorized snow blower to do the heavy lifting for you.
Push, don’t lift: If possible, try to push the snow to clear it rather than lifting and throwing it. This reduces the physical strain on your body.
Take it in light loads: Instead of attempting to clear large piles of snow at once, shovel several smaller loads throughout the task. This reduces the effort your heart needs to exert at any given time.
Listening to Your Body: Staying Safe While Shoveling Snow
Take breaks: Remember to give yourself a rest! Stop every few minutes to hydrate and catch your breath. Listen to your body—if you feel lightheaded, fatigued, or dizzy, take a longer break and assess how you feel.
Learn the warning signs: Understand the symptoms of a heart attack and listen to your body. Remember, even if you’re unsure, don’t hesitate to call 911 if you suspect you’re experiencing a heart attack. Quick action can make all the difference.
Snow shoveling is a wintertime responsibility, but it’s essential not to overlook the potential risks, especially for those with heart conditions or other health concerns. By following these tips and taking proper precautions, you can stay safe while tackling the task. Always consult your healthcare provider if you have concerns, and remember that your health and safety come first.
If you’re unsure you can handle the physical exertion of snow shoveling or want to avoid the risks, consider hiring a professional snow removal service to help clear your property and give your heart a break this winter.
ACLS Academy is an authorized American Heart Association (AHA) -Aligned Training Center. We have three convenient locations in Massachusetts—Quincy, Bridgewater, and Newton Center—and most of our classes include an online training component. We provide high-quality courses taught by instructors practicing in the medical profession for ACLS, BLS, TNCC, ENPC, NRP, PALS, PALS Plus, PEARS, ACLS- EP, ASLS, Bloodborne Pathogen, HeartSaver CPR/AED, First Aid, and Instructor Courses. Please browse our catalog of courses.