What comes to mind when you picture dangerous winter activities? Ice climbing, skiing or maybe snowboarding?
You may be surprised to learn that, on average, only 38 Americans are killed each year in skiing and snowboarding accidents combined, compared to 100 deaths in the U.S. related to shoveling snow.
Shoveling snow doesn’t seem like it would be that difficult. How can it be dangerous?
Think of a primarily sedentary 50-year-old man gulping down his coffee so he can go out on a cold morning to move heavy, wet snow before he must leave for work. He’s putting a lot of strain on his upper body, in an aerobic activity that’s more strenuous than many sports. And he’s doing this while inhaling cold air.
The combination of intense, unfamiliar exertion and cold air can raise the risk of a heart attack because it raises blood pressure and heart rate, as well as the demand for oxygen, while the cold can cause blood vessels to constrict.
“Many people can shovel snow and only have sore muscles to deal with afterward. But someone with underlying cardiovascular conditions like high blood pressure, obesity, diabetes or a history of heart disease should exercise caution when they attempt such a strenuous task,” said Michael Bauer, MD, a cardiologist with Endeavor Health.
In addition to individuals with preexisting heart conditions, people over the age of 45 and those who aren't used to strenuous physical activity are often at the highest risk.
If you are going to shovel snow this season, here’s how you can reduce your risk:
- Avoid shoveling in the early morning when heart attacks most often occur.
- March in place or otherwise warm up your muscles before shoveling.
- Don’t shovel soon after eating a heavy meal, drinking alcohol or caffeinated beverages, or smoking.
- Pace yourself, taking breaks every 15 minutes.
- When possible, push the snow, rather than lift it. When you do lift, pick up only a small amount at a time.
- Cover your head and wear layers and skid-resistant footwear.
- Shovel the snow when it’s still fresh and powdery.
- It’s okay to use a shovel that’s 24 inches wide for light snow, but use a narrower, lighter model when snow is wet and heavy. Consider owning a variety of shovels for different uses.
- Check with your doctor before shoveling if you’re sedentary and over 40, especially if you have risk factors or a history of heart disease.
- Avoid shoveling if you don’t feel well.
- If you do experience chest pain, dizziness or other symptoms of a heart attack, chew an aspirin and call 911.
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