Shoveling snow after a storm can be deceptively dangerous. While it might seem like a routine winter chore, the physical strain can significantly increase the risk of heart attack or cardiac arrest, especially for those with underlying health conditions. The American Heart Association (AHA) warns that the exertion involved is often underestimated, and even seemingly healthy individuals can be at risk.
Why Shoveling Puts Strain on the Heart
The act of shoveling isn’t just about lifting; it’s a strenuous combination of upper-body work, cold air exposure, and potential breath-holding. Unlike leg-based exercise, lifting snow heavily engages the arms, which places a greater demand on the cardiovascular system. Blood can also pool in the extremities, reducing oxygenated blood flow to the heart. Cold constricts coronary arteries, further raising blood pressure. People often push themselves too hard, ignoring warning signs like chest pain or fatigue to finish the job.
Who Is Most at Risk?
Certain individuals face a higher risk of cardiac events while shoveling. These include:
- People aged 45 or older
- Those with a history of heart attack, stroke, or heart surgery
- Individuals with preexisting conditions like heart disease, high blood pressure, diabetes, or obesity
- People with a sedentary lifestyle or who smoke
Even those without a diagnosed heart condition should be cautious, as many cases go undetected until symptoms arise.
How to Shovel Safely (or Avoid It Altogether)
If you must shovel, experts recommend the following:
- Pace yourself: Don’t try to clear everything at once.
- Recognize symptoms: Stop immediately if you feel chest pain, lightheadedness, or heart palpitations. Call 911 if symptoms don’t subside.
- Have someone nearby: In case of collapse, quick intervention (CPR) is critical.
- Stay warm: Cover your mouth and nose to avoid inhaling cold air, and wear layers.
- Push instead of lift: This reduces exertion.
- Consider alternatives: Use a snow blower (with caution) or, ideally, let someone else do it if you’re high-risk.
The Bottom Line
Shoveling snow is more physically demanding than many realize. For those with cardiovascular risk factors, it’s a potentially life-threatening activity. Taking precautions, or better yet, avoiding shoveling altogether, can protect your heart this winter.
