PSA - Tips for Cold Weather Snow Shoveling (be safe)

Shoveling snow might seem like a routine winter task, but it comes with significant risks, especially for older adults and people with heart conditions. Exposure to cold air causes blood vessels throughout the body to constrict, which can sharply raise blood pressure and narrow the coronary arteries, the vessels that supply blood to your heart. This combination of cold and exertion creates a perfect storm for heart attack risk, so it’s crucial to take precautions before heading out with your shovel. The added risk of icy conditions now adds falls to the equation, so there are many reasons to ask the following question:

Is it safe for you to shovel snow in the cold?

If you are not regularly physically active, the added strain of shoveling in freezing temperatures can be dangerous. The cold air causes the body to constrict the vessels that supply the heart with oxygen. People who are middle-aged or older, not accustomed to regular exercise, or with a history of heart issues should consider hiring someone else to do the job or using a snow blower. If you have risk factors for heart disease, high blood pressure, and general deconditioning, be smart and avoid hundreds of heart attacks each year due to shoveling snow.

Did you know: Heavy snowfall (7-8 inches) is linked to a 16% increase in heart attack hospital admissions and a 34% increase in deaths for men, compared to days with no snow. (heart.org)

Preparation: What to Do Before Shoveling

Do not just walk outside unprepared and start shoveling. That could be a big mistake. Dress well in layers, warm up walking and dynamic stretching as you would before a workout, and drink some water.

Dress in layers: Wear a hat, gloves, and a scarf. Cover your mouth with a scarf to help warm the air you breathe. This is critical, as your body will trigger a vasoconstriction response if you start to lose body heat and feel the cold air on your skin and lungs. The colder it is, the warmer you need to dress. Consider double-sweat pants and top, boots, gloves, a hat, and a scarf, or face gator, to help warm your face and extremities.
Warm up: Do some light stretching, indoor cardio, or gentle activity to get your muscles ready for the task. Get your body warm and ready to move.
Hydrate: Drink water before heading outside to keep your body properly hydrated. During the winter months, the air is usually dry, which increases your risk of becoming dehydrated more quickly. Take water breaks often and avoid caffeine before and during cold exposure and work.

When Outside and Working, Follow this Advice

If you expect heavy snow of 12 inches or more, shovel often. Every 4-5 inches of snow, go outside for 10–20-minute spurts of work, pushing snow rather than lifting it. Come inside to warm up for 5-10 minutes and continue. But, most importantly, listen to your body. Stop immediately if you feel tired, dizzy, short of breath, or experience chest pain. Then, when you are done, allow your body to gradually warm back up to normal temperature.

Be alert for signs of a heart attack, such as chest pain or pressure, shortness of breath, dizziness, or pain radiating to your arm or jaw. If you experience any of these symptoms, call 911 right away. If you’re at high risk for heart problems, consider hiring someone to shovel for you or use a snow blower—just be cautious with any equipment. Protecting your heart is more important than clearing the driveway.

If you need to get back into physical fitness, check out the wide range of workout articles in the StewSmithFitness.com Articles Section There are beginner workouts, best practices, and flexibility and mobility that all help everyone, from the young beginner to the retiree discover both human performance and longevity. A long list of programs to help at any fitness level!

3 comments

Stew Smith Tactical Fitness

skool.com/stew-smith-tactical-fitness-1847

Veteran - Stew Smith (former Navy SEAL) helps military, law enforcement, and firefighter candidates and recruits succeed with coaching and programs.

Bulletproof Cycling Club

LAGRUPETTA 🚴‍♂️

Bring people together around your passion and get paid.