With winter comes snow, and with snow comes shoveling—an invigorating task that also carries risk. Of the more than 11,000 snow shoveling-related injuries in the U.S. annually, 75% involve the arms, legs and back; the rest are cardiac issues. Each year about 100 people (mostly men over the age of 45) die from a heart attack either during or just after shoveling, succumbing to the combination of cold temperatures and strenuous exertion. To put it in perspective, shoveling snow is as rigorous as the peak level of a stress test.
Year-round fitness is the best defense against injury. Here are some safety tips for all shovelers, especially those over 45:
Do arm and leg stretches before going out. Dress in warm layers and wear cleats over your shoes to prevent sliding or falling. Stay hydrated. Use safe ice melting products sparingly before or during shoveling to help loosen and liquify the snow. To avoid digestive issues and palpitations, among other problems, don’t shovel on a full stomach or after drinking caffeine.
If possible, shovel during the snowfall or right after it’s finished, when the flakes are fresher and less heavy. Choose a lightweight shovel. A plastic blade is great for fluffy, dry snow, but you may need to switch to a metal blade for wet or heavy snow. Spray the blade with nonstick cooking oil so the snow will slide off easily. Scrape your car off first, so you don’t cover your newly shoveled driveway with more snow. (Better yet, before the snowfall, cover your car and deck with tarps that have handles.) Start in the middle of the driveway and work out. If you shovel from one end to the other, you’re more apt to accumulate heavier loads.
Choke up near the blade and keep the shovel close to your body; overreaching is hard on backs, arms and shoulders. Lift with your legs, not your back: Squat slightly, bending only at the hips and knees, then keep your back as straight as possible as you stand. Place your legs hip-width apart and work in straight lines to prevent injuries from twisting and flinging. Take a break every 10 minutes to stretch—you don’t have to clear the whole driveway all at once! Listen to your body, and stop if you’re hurting or don’t feel well.
People with heart disease or other chronic health problems, such as obesity, emphysema and diabetes, need to speak to their medical provider before even picking up a shovel. If you have chest discomfort, trouble breathing or pain radiating down your arm or into your neck, stop shoveling and call 911 or your medical provider immediately. Be aware that feeling unusually tired, having cold sweats or experiencing lightheadedness can also be a sign that your heart is in trouble.
Have someone shovel for you if you’re out of shape or have health risks. Go to www.mayoclinic.org for more information.