Shoveling Snow - How to Stay Safe and Prevent Injuries
With the heavy snowfalls the world has
experienced in the past few weeks, many of us are forced to pick up the
snow shovel for the first time in years. If you’re not used to shoveling
snow on a regular basis and don’t know how to do it safely, it can be
more dangerous than you’d think. Every year, 11,500 people in the United
States are admitted to the hospital with cardiac events and injuries
caused by shoveling snow.
As many as a hundred people die as a result
of shoveling snow annually. The most common concern is a lower back
injury, but cardiovascular injuries are the most dangerous and
potentially life-threatening. In order to stay safe while shoveling snow
and prevent related injuries, follow these tips.
1. Shoveling snow is a strenuous activity 
Are you suffering from cardiovascular issues or heart disease? If so,
shoveling snow should be off the table for you, as the cold weather
combined with the heavy lifting will be very taxing on the heart. When
you shovel snow, your heart rate increases and your body needs more
oxygen. Someone with a faulty heart valve, coronary artery disease, or a
weak heart muscle will simply not be able to deal with all this
pressure.
The cold weather doesn’t help either. As Shoeb Sitafalwalla, MD, a
cardiologist, said in a statement, “In the cold weather, your smaller
arteries, particularly in your feet and arms, have a tendency to
constrict, and it creates a lot of back pressure on the heart.”
Therefore, it’s best not to take any chances.
Cardiac-related issues are the number one cause of death as a result of
shoveling snow. So if you’re suffering from any heart condition, find
someone else to clear the snow for you.
2. Warm up before you start
First and foremost, let’s point out that it’s imperative to wear
footwear with a good grip while shoveling snow. This way, you can
protect yourself from slipping and falling while you’re clearing the
snow. As with any exercise or demanding activity, it’s also a good idea
to warm up the body before you start shoveling snow. Do a few squats or
jumping jacks, stretch your shoulders and arms by making big circles
with your arms, and do a few hamstrings stretches to warm up the legs.
Since the most common injury related to snow shoveling is a back injury,
it’s also a good idea to stretch your back muscles after clearing the
snow. If you need a few ideas as to the specific stretches you can do,
read our previous article titled 5 Back Strengthening Stretches That
Anyone Can Do.
3. Stay in shape 
Those who don’t exercise regularly have a 70-80% higher risk of having a
heart attack when shoveling snow compared to those who stay in shape
year-round. Don’t underestimate the physical strength and toughness that
this activity requires, and be very careful or avoid doing it
altogether if you don’t exercise often and you’re not engaged in
physically-demanding activities on a regular basis.
Try to take breaks while shoveling snow and monitor your heart health
during the breaks, especially if you’re not shoveling snow regularly.
Stop immediately and take your heart medication (for those with
cardiovascular issues) if you feel tightness or pain in the chest,
shortness of breath, or any other unsettling symptoms.
4. Avoid having a heavy meal right before shoveling snow
This seems unrelated, but doctors point out that digestion requires a
lot of oxygen-rich blood, so combining a heavy meal with a strenuous
activity like shoveling snow may be a bit too much for your system,
especially if you’re not doing it regularly.
Alcohol isn’t a good idea either. You may think that alcohol will warm
you up before you go outside, but it actually constricts the blood
vessels and worsens the back pressure on the heart, so it’s best to
enjoy a different warm drink, like tea, before your head out to clear
out the snow.
5. Shovel less snow but more often
This last tip we'll include is logical and easy, but many people still
often wait until the last minute and end up lifting heavy piles of
packed and wet snow for some reason. Doctors heavily advise everyone to
shovel the snow as often as they can during a heavy snowfall instead of
waiting for the snow to pile up.
Fresh and powdery snow is much easier to clear away than heavy piles of
wet snow. Whenever safe and possible, clear out the snow in small layers
to reduce the strain on your system.
Also, use the right technique when shoveling snow: remember to push the
snow to the sides of the path or driveway instead of lifting it with the
shovel whenever possible. This way, you’ll be putting much less strain
on your back, arm muscles, and heart. When you do have to lift some
snow, bend and lift with your legs instead of the arms.