Shoveling snow might seem like a routine winter task, but it comes with significant risks, especially for older adults and people with heart conditions. Exposure to cold air causes blood vessels throughout the body to constrict, which can sharply raise blood pressure and narrow the coronary arteries, the vessels that supply blood to your heart. This combination of cold and exertion creates a perfect storm for heart attack risk, so it’s crucial to take precautions before heading out with your shovel. The additional risk of icy conditions now adds falls to the equation, so you have many reasons to ask the following question:
Is It Safe for You to Shovel Snow in the Cold?
Heavy snowfall (7-8 inches) is linked to a 16% increase in heart attack hospital admissions and a 34% increase in deaths for men, compared to days with no snow, according to the American Heart Association.
If you are not regularly physically active, the added strain of shoveling in freezing temperatures can be dangerous. The cold air causes the body to constrict the vessels that supply the heart with oxygen. People who are middle-aged or older, not accustomed to regular exercise, or with a history of heart issues should consider hiring someone else to do the job or using a snow blower. If you have risk factors for heart disease, high blood pressure, and general deconditioning, be smart and avoid a heart attack due to shoveling snow.
Preparation: What to Do Before Shoveling
Do not just walk outside unprepared and start shoveling. That could be a big mistake. Dress well in layers, warm up by walking and dynamic stretching as you would before a workout, and drink some water.
Dress in Layers
Wear a hat, gloves and scarf. Cover your mouth with a scarf to help warm the air you breathe. This is critical, as your body will trigger a vasoconstriction response if you start to lose body heat and feel the cold air on your skin and lungs. The colder the weather, the warmer you need to dress. Consider double sweat pants and top, boots, gloves, a hat and a scarf, or face gator, to help warm your face and extremities.
Warm Up
Do some light stretching, indoor cardio or gentle activity to get your muscles ready for the task. Get your body warm and ready to move.
Hydrate
Drink water before heading outside to keep your body properly hydrated. During the winter months, the air is usually dry, which increases your risk of becoming dehydrated more quickly. Take water breaks often and avoid caffeine before and during cold exposure and work.
When Outside and Working, Follow this Advice
If you expect heavy snow of 12 inches or more, shovel often. Every 4-5 inches of snow, go outside for 10- to 20-minute spurts of work, pushing snow rather than lifting it. Come inside to warm up for 5-10 minutes and continue. But, most importantly, listen to your body. Stop immediately if you feel tired, dizzy or short of breath, or you experience chest pain. Then, when you are done, allow your body to gradually warm back up to normal temperature.
Be alert for signs of a heart attack, such as chest pain or pressure, shortness of breath, dizziness or pain radiating to your arm or jaw. If you experience any of these symptoms, call 911 right away. If you’re at high risk for heart problems, consider hiring someone to shovel for you or use a snow blower — just be cautious with any equipment. Protecting your heart is more important than clearing the driveway.
If you need to get back into physical fitness, check out the wide range of workout articles in the Military.com Fitness Section. There are beginner workouts, best practices and flexibility and mobility tips that help everyone, from the young beginner to the retiree, discover both human performance and longevity.
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