What the experts say
Who’s at risk?
- Anyone who has already had a heart attack
- Individuals with a history of heart disease
- Those with high blood pressure or cholesterol levels
- Smokers
- Individuals leading a sedentary lifestyle
How you can stay safe
- If you are inactive and have a history of heart trouble, talk to your doctor before taking on the task.
- Avoid caffeine or nicotine before shoveling snow. These are stimulants, which may increase your heart rate and cause blood vessels to constrict. This places extra stress on the heart.
- Drink plenty of water. Dehydration is just as big an issue in cold-winter months as the summer.
- Dress in several layers so you can remove as needed.
- Warm up your muscles before shoveling by walking for a few minutes or marching in place. Stretch your arms and legs, because warm muscles will work more efficiently and be less prone to injury.
- Pick the right shovel. A smaller blade will require you to lift less snow, reducing strain on your body.
- Begin shoveling slowly to avoid placing a sudden demand on your heart.
- Pace yourself and take breaks as needed.
- Protect your back from injury by lifting correctly. Stand with your feet about hip-width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow.
- Avoid twisting movements. If you need to move the snow to one side, adjust your foot position to face the direction the snow will be going.
- Most importantly—listen to your body. Stop if you feel pain.
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