Shoveling Snow Safely: Protect Your Heart and Back This Winter
When the first big snowfall arrives, clearing the driveway can feel like a chore you simply have to do. But shoveling is hard work for the heart and the back, and the American Heart Association warns that it can put real strain on the body, especially in cold weather.
A little planning makes it much safer. Here are the tips health groups share, in plain steps.
Check With Your Doctor Before Winter
The American Heart Association advises talking with your doctor before the first snow if you have a medical condition, don’t exercise regularly, or are middle-aged or older. Heart failure, high blood pressure and high cholesterol can raise the risk. Ask whether shoveling is safe for you at all. If it isn’t, you can plan for help instead.
Before You Start
- Skip the heavy meal. Don’t shovel right after a big meal.
- Skip alcohol and cigarettes beforehand. Alcohol can hide how cold and tired you are.
- Stretch a little and plan to go slowly.
- Dress in loose layers, with a hat, gloves or mittens and water-resistant boots. The CDC suggests several layers, plus a scarf or mask over the face and mouth.
While You Shovel
- Use a small shovel, or a snow thrower if you have one.
- Push the snow instead of lifting it whenever you can.
- If you must lift, take small scoops, more often. Bend your knees and lift with your legs, not your back.
- Take frequent breaks and notice how your body feels. Never work until you are exhausted.
- Fresh, powdery snow is lighter. Heavy, wet snow and deep drifts are harder on the heart, so consider waiting or asking for help.
Know the Heart Attack Warning Signs
Stop right away if you notice any of these, according to the American Heart Association:
- Chest discomfort in the center of the chest that lasts more than a few minutes or comes and goes.
- Discomfort in the arms, back, neck, jaw or stomach.
- Shortness of breath, with or without chest discomfort.
- A cold sweat, nausea or lightheadedness.
Women are somewhat more likely to have shortness of breath, nausea or back or jaw pain. Even if you aren’t sure, get it checked. Don’t wait more than five minutes to call 911, and don’t drive yourself unless there is no other choice.
Watch for Getting Too Cold
The CDC lists shivering, exhaustion, confusion, fumbling hands, slurred speech and drowsiness as signs of hypothermia in adults. Go inside and warm up if you notice them, and get medical care if you are worried.
It’s Fine to Ask for Help
Hiring a neighbor, a local teen or a plowing service, or asking family to help, is a smart choice, not a failure. Just be careful with anyone who knocks on your door offering to do work and asks for money upfront.
This article is general information, not medical advice. Talk to your doctor about whether shoveling is safe for you.
More on Seniors Tips
- Staying Warm and Safe in Cold Weather: Hypothermia Basics
- How to Get Ready for Winter Storms and Power Outages at Home
