Snow shovel tips for continued health
Are you ready to shovel lots of snow?
Although snow removal isn’t the most loved seasonal activity, you may be on a mission to maintain the cleanest driveway in town. While we often think about protecting our backs when picking up a shovel, we should also consider our overall health.
Avoiding risks
Remember that manual snow removal is a form of cardiovascular exercise. Shoveling tall piles of snow, even in our best-dressed layers, can put additional stress on our hearts.
The American Heart Association (AHA) reports that handling heavy snow may increase the risks of a heart attack or cardiac arrest. A few minutes of shoveling can raise the heart rate to mimic heavy aerobic activity, which can affect those who aren’t in the best cardiovascular shape.
According to the AHA, cooler outdoor temperatures can result in elevated blood pressure and constricted blood vessels. Many people unintentionally hold their breath while shoveling, leading to increased heart rate and blood pressure.
As we mainly use our arms to shovel, it places more stress on the heart than working with our legs. The Mayo Clinic also advises to avoid shoulder strain. Picking up and tossing snow can promote shoulder injuries or worsen arthritis. It’s best to push snow instead of lifting it.
Remain injury-free
Follow these tips before picking up the shovel:
Avoid eating a large meal or consuming caffeine.
Shovel sooner than later. Fresh snow weighs less than melted snow.
Just like any other workout, stretch before you start.
Stay hydrated with water or sports drinks.
Don’t forget that shoveling isn’t a race. Maintaining good balance can help avoid slips and falls.
When to stop
If you don’t feel well, it’s time to take a break. Have your phone in case you need help. If you fall, the Mayo Clinic recommends rolling up to your knees if you don’t feel injured. Put your feet between your hands, one at a time and push yourself upright.
While snow removal isn’t the most glamorous form of winter exercise, it can take a toll on the body. If you’re determined to win that cleanest driveway award, talk to your doctor first, especially if you have a history of heart disease or have a sedentary lifestyle.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
