It’s more than an urban myth … shoveling snow is indeed a higher-risk activity, especially for those with a heart condition or poor overall fitness. According to a study by the American Heart Association, hundreds of people die each year during or just after shoveling snow.
Why is snow shoveling in particular such a high-risk activity? One obvious reason is that a large shovelful of snow can be very heavy. The AHA notes that as little as two minutes of shoveling can match or exceed the effort of a treadmill stress test. That’s an intense aerobic workout. Further, snow shoveling involves mostly arm and upper body activity, which is more demanding on the heart than a leg workout.
Cold weather itself can be a factor also. Lower temperatures can raise blood pressure and constrict coronary arteries, which when combined with the exertion can increase the likelihood of a serious cardiac event.
How can you reduce the risk of a snow-related heart attack? The best way is to be in good health, and in good condition, in general. Obesity, diabetes, smoking, high cholesterol and/or blood pressure, and a generally sedentary lifestyle are all factors that will increase the risk of heart attack, whether shoveling-related or not. People who’ve had bypass surgery or coronary angioplasty should not shovel snow under any circumstances, says the AHA.
Here are some other tips that may reduce the risk of a snow-related cardiac event:
Use a smaller shovel. For heavy, wet snow or slush, consider a garden shovel instead of a large snow shovel. It will take longer, but each shovelful will be much lighter.
Push, don’t lift. If possible, use your shovel like a plow to push snow aside instead of lifting it. This involves less exertion.
Cover your mouth and nose: A scarf or balaclava over your lower face will help you to breathe in slightly warmer air, reducing the cold-weather factors mentioned above.
Use a snowblower, if … it’s self-propelled. Pushing a snowblower manually can be just as taxing as shoveling.
Wait a bit. One contributing factor here is that many people shovel snow first thing in the morning, which is also when most heart attacks occur because blood is most likely to clot then. Allow some time to move around indoors and warm up.
Take breaks or take turns. If you can share the work with someone else, switch off regularly. If not, take frequent 15-minute breaks.
Know the symptoms. If you experience chest pain, shortness of breath, lightheadedness or dizziness, or an irregular heart rhythm, stop immediately. If the symptoms don’t subside shortly thereafter, call 9-1-1.
Understanding the risk factors and symptoms associated with shoveling snow can help to greatly reduce the risk of cardiac issues. Be careful, and enjoy that hot cocoa when you’re done.
Questions about heart-related safety issues? Contact Heart to Beat.
