Snow Shoveling, Safety and You
Shoveling snow becomes a common household chore for many Midwesterners as winter sets in – scooping snow is just something we have to do living in Iowa. While a seemingly innocuous chore, shoveling can be very taxing on your body.
Snow shows up in a couple forms – light and powdery or wet and dense. Both can be heavy if there is enough of it, but shoveling heavy snow requires a lot of exertion.
The cardiovascular demands of snow shoveling are high. In fact, it rivals the demands of exercises such as cardiac stress tests on a treadmill or bicycle, which often exceed 80–90 percent of your maximum exercise tolerance.
Cold air and a unique set of arm/leg movements are the two aspects of snow shoveling that make it unusual for the heart. Your arms are working in conjunction with your legs to scoop, and each time you thrust the snow, your blood pressure climbs higher. Cold air inhalation may cause both constriction and clotting.
When scooping snow (or lifting anything heavy), it’s important to remember to lift with your legs while keeping your back straight. If you keep your hands down on the handle of the shovel, the weight of the snow you pick up will feel lighter. And when possible, push the snow to the side, rather than scoop or lift it.
A simple way to ease some of the burden is to treat snow shoveling as you would a workout. Do a proper warm up and cool down, complete with stretches. Remember to take breaks and drink water intermittently, just as you would on the treadmill. If you can stay ahead of the snowfall, do so; go out and clear a path initially that you can continue to clear as snow accumulates.
If you have concerns about your heart or back health, talk to your healthcare provider before you take to the driveway.