Shovelling Snow & What You Need to Know (For Your Health)
- Daniela Radoman
- Feb 24
- 7 min read
If you’re in the Toronto area, you probably just went through a whirlwind of snowfall in the past week or two.
If you’re a student, you probably loved getting a snow day.
If you’re a bit older, you probably dreaded the thought of having to shovel all the snow.
Shoveling snow - especially the amount that we got (!!!) - is basically a workout. You push, lift, throw the snow. It can get the whole body moving and the heart pumping a lot.
It’s important to know how to do it safely.
It’s important to protect your body - especially your heart - when it comes to activities like this.
The issue is that a lot of people who shovel snow don’t exercise at all. Mix that in with the cold and high exertion, like shovelling heavy snow, and you could be at a higher risk of a heart attack or another cardiovascular event.
The cold winter air and below zero temperatures decreases blood flow in the body by constricting blood vessels, while exertion causes an increase in heart rate and blood pressure.
Not to mention, more and longer snowfall duration is associated with higher rates of hospitalisation and death due to heart attack.1
If you’re middle aged or older, and you have a family history of premature cardiovascular disease, you’re at a higher risk of acute coronary syndromes (e.g. heart attack, unstable angina).2
Side note: being a man also puts you in a higher risk category of facing a cardiac event while shovelling snow.2
If that description fits you, it might be recommended for you to not shovel at all. Instead, hire a young entrepreneur from the neighbourhood, or perhaps opt for a professional snow clearing service.
If you have to brave the cold and clear the driveway, then here are some tips to follow to prevent a snow shovelling injury and to keep the body healthy.
Warm Up
Think of it like this - you wouldn’t jump into a gym workout and start squatting your max weight right away would you? Before heading out, consider doing a bit of a warm up that gets the muscles warmed up, joints lubricated, and the heart rate elevated a bit more than your resting normal. This could look like doing some arm swings, hip circles, toe touches, etc. Or maybe walking around a bit outside, surveying the snowy area, before you get to shovelling.
Hydrate
It’s important to stay hydrated throughout the winter months (not just in the summer!). Snow shovelling and other activities will definitely get you sweating. Also, staying hydrated helps with blood circulation, which is crucial this will help counteract the decrease in circulation seen due to the colder weather. Drink some water, or even a sports drink, before, during, and after a snow shovelling session - even if you’re not thirsty.
Dress Warm & In Layers
It’s important to dress for the weather, especially if you’re spending lots of time outside shovelling. Wear layers so that in case you do start to overheat, you can take a layer off but you’re still protected from the cold. It’s important to make sure your extremities stay warm, think your hands and feet. Wearing a hat and scarf can also be helpful as a lot of heat can be lost from exposing that area. Not only is this good for preventing hypothermia and frostbite, but protecting yourself from the cold also helps with blood circulation.
Save the Heavy Meal for Later
Eating a lot right before or right after a bout of shovelling snow can put extra strain on the heart. Instead, save the hefty meal for later and opt for smaller snacks for the time being.
Use an Appropriate Shovel
Using a shovel that’s an appropriate size and weight for you is important. If it’s too big or too heavy, it’s going to make it harder for you to use it. Also, try to use a shovel that pushes the snow, rather than a shovel that requires more lifting or heaving. The latter forces a lot more strain on the heart.
Shovel in Intervals
Rather than shoveling all the snow at once, it will be easier on the body to do it in turns. If you’re expecting 10cm of snow, try to go out and shovel when only 3cm has fallen. Then do another round once another 3cm has fallen. Keep that pattern going. Sure, you’ll have to go out more times which can be annoying. But the overall strain on the body is less since you’re shovelling less snow in one go.
Shovel While It’s Fresh
This kind of goes hand in hand with the last point, but freshly fallen snow tends to be lighter than snow that has frozen over, melted slightly, or that has been pushed around by the plow. So, again, if you can, go out intermittently to clear the snow while it’s still fresh.
Lift Less Snow Per Shovel
It can be tempting to just power through and fill up the shovel with as much snow as you can before you fling it to the side of your lawn, thinking you’ll just get this over with. Not only does more weight on the shovel put more strain on your muscles and heart, it can also slow you down. Overall, it’s safer to lift smaller amounts more times than to chuck fewer heavy shovel-fuls of snow.
Pace Yourself
It isn’t a race. You don’t need to be the first on the block to clear their driveway. Take it easy, pace yourself, and take breaks as you need it. Safety is more important than speed.
Watch Your Form
Just like any exercise, shovelling snow will require some coordination, strength, and stamina to do. Here are some form cues to remember to help make you more efficient, and to help prevent bodily injury.
Try not to twist or rotate. You’ll often see people twist while they throw the snow off to the side, which can put a lot of strain on the back. Try to keep your upper and lower halves moving in sync with each other so they’re always in line or stacked on top of each other facing in the same direction.
Use your legs. Use a squat or deadlift motion to help lift the snow. This will help take some strain off the back and upper body.
Throwing the snow - especially over your shoulder - can be tough on the shoulders. Not only can it be heavy, but the repetitive motion can be strenuous on the joint. If you already have a shoulder injury, like a rotator cuff tear, this can be aggravating. Opt for more of a pushing motion with the snow or bringing the snow to an area that’s low enough that you don’t really need to throw it up so high.
Listen To Your Body
This is the #1 rule when it comes to any form of exercise. If something doesn’t feel right, listen to your body. Take a break. Go back inside. Warm back up. And in case of an emergency, don’t hesitate to call your doctor or 911.
Know the Signs of a Heart Attack
As mentioned, some people can be at a higher risk of a cardiovascular event - often times a heart attack - while shoveling snow. It’s important to know the signs:
Squeezing chest pain
Difficulty breathing
Abdominal or back pain
Cold, sweaty skin
Skin that is bluish or paler than normal
Nausea and vomiting
Denial
Jaw pain
Sudden anxiety or feeling of panic
There are other signs of abnormal cardiovascular function. It’s important to know the signs, as well as your family history to know the conditions that you may be more predisposed to.
Side note: Women may experience different symptoms than that of men (which are typically more well-known). Some in this list include abdominal/back pain and sudden anxiety or panic. Make sure you're aware of the typical symptoms for men AND for women.
Be Ready in Case of Emergency
When an adverse event occurs, it’s common to feel overwhelmed, but it’s important to be prepared and to know what to do. Brushing up on symptoms and signs of cardiac events, renewing your first aid & cpr course, and having a phone handy to call 911 are 3 vital things you can do to improve the outcome when an emergency occurs.
Remember, minutes and seconds matter. It can save a life - even yours.
Even when you’re not sure, it’s better to be safe than sorry. Call 911 if you or someone around you is experiencing an emergency.
Stay Fit Throughout the Year
One of the best things you can do for your health is to get in shape and exercise consistently. Not only can exercise prep your muscles for the lifting required for snow shovelling, it can also strengthen your heart so it’s ready for when winter rolls around again.
A lot of problems arise when people overexert themselves past what their body’s are used to. Help yourself by staying active and following a program that emphasizes strength and aerobic work.
It’s important to keep in mind your heart when it comes to seemingly mundane activities like snow shovelling. Keep these tips in mind next time the forecast calls for more snow. They’ll help put less strain on your body, and make the whole experience a bit less stressful.
Final Thoughts
If you’re looking for a program to follow, reach out to us. We’ve helped countless people gain strength, muscle, and help them manage their medical conditions through progressive and tailored exercise programs to help people reach their goals.
Our goal at Delta Kinesiology is to help women get into the best shape they can be. We take into consideration any injuries, conditions, and personal preferences, and work with and around them to get you to where you want to be. Whether that’s gaining some lean muscle, losing fat, or being able to shovel snow safely, we can help you with that.
Get in touch today and we’ll set up a free consult to talk about what you’re looking for and the steps to get there.
References
Auger, N., Potter, B. J., Smargiassi, A., Bilodeau-Bertrand, M., Paris, C., & Kosatsky, T. (2017). Association between quantity and duration of snowfall and risk of myocardial infarction. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 189(6), E235–E242. https://doi.org/10.1503/cmaj.161064
Nichols, R. B., McIntyre, W. F., Chan, S., Scogstad-Stubbs, D., Hopman, W. M., & Baranchuk, A. (2012). Snow-shoveling and the risk of acute coronary syndromes. Clinical research in cardiology : official journal of the German Cardiac Society, 101(1), 11–15. https://doi.org/10.1007/s00392-011-0356-6
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