A Winter Workout

Winter often paints a beautiful scene, but for many, it comes with the chore of shoveling snow. While this task can provide a great workout, it also comes with risks—especially for your heart. Each year, emergency rooms see an increase in heart-related incidents tied to shoveling snow, often in people who might not realize the strain this activity places on their cardiovascular system.

Here are some tips to stay safe and protect your heart while keeping your driveway and walkways clear:

Understand the Risks

Shoveling snow is a demanding physical activity, it combines heavy lifting, twisting movements, and cold weather—all of which can raise one’s blood pressure and heart rate. For individuals with existing heart conditions or those who are sedentary, these factors can significantly increase the risk of a heart attack.

Warm Up First

Before heading out, take a few minutes to stretch and do light exercises indoors to warm up your muscles. Shoveling cold muscles can lead to injury and put unnecessary strain on your heart.

Dress in Layers

Keep your body warm by dressing in layers. Cold weather causes blood vessels to constrict, which can raise blood pressure. Wearing gloves, a hat, and insulated clothing helps maintain body temperature and reduces the strain on your heart.

Pace Yourself

Take it slow and avoid rushing to finish. Shovel small amounts at a time and take frequent breaks, especially if the snow is heavy or wet. Listen to your body—if you feel lightheaded, short of breath, or overly fatigued, stop and rest.

Use Proper Technique

Protect your back and reduce strain on your body by using a shovel with an ergonomic design. Bend at your knees, not your back, and push snow instead of lifting it whenever possible. If lifting is unavoidable, keep the load small and close to your body.

Know When to Call for Help

If the snowfall is too heavy or if you have a history of heart problems, consider hiring someone or asking a neighbor to clear the snow for you.

Recognize Warning Signs

Dr. Shaher, Cameron’s Cardiologist, shared, “be aware of the signs of a heart attack: chest discomfort, shortness of breath, lightheadedness, nausea, or pain in the jaw, neck, or arms. If you or someone nearby experiences these symptoms while shoveling snow, call 911 immediately”.

Snowy driveways are a part of winter, but they don’t have to come at the cost of your health. By taking the right precautions and listening to your body, you can clear the snow safely and enjoy the season without unnecessary risks.