Shoveling Snow Can Trigger a Heart Attack—Doctors Share the Easy Tips That Protect Your Heart
See the simple technique that puts dramatically less strain on your ticker
When the snow falls, it’s not just our snowbanks that can build up. Our risk of heart attack can climb by about 16 percent, according to Canadian research. In fact, snow shoveling is one of the most underestimated triggers for cardiac events during wintertime. Talk about a perfect storm of factors: “The combination of cold and the shock of shovelling creates an extreme cardiovascular demand,” says preventative health expert Blen Tesfu, MD, at Welzo. Here, experts explain the connection between shoveling snow and a heart attack—and share how to keep you safe.
Why your heart attack risk climbs in cold temperatures
This winter phenomenon has solid science behind it. “When the temperature drops, the body and heart have to respond,” explains cardiologist Srihari Naidu, MD, professor of medicine at New York Medical College. “This usually means that the arteries constrict to keep blood away from the skin in order to not lose heat. The cold puts a strain on the heart that then has to work harder.” In short: Anytime the heart works overtime, it’s more at risk of a heart attack. Dr. Naidu adds, “This risk can go up more if it is tied to exertion such as shoveling snow.”
There are other factors at play too. “There may be blockages that end up acting up when the heart is under such pressure to perform in the cold, resulting in chest pain or an actual heart attack,” explains Dr. Naidu. “Blood tends to be thicker in the cold, and this can also increase the risk of clots forming.”
Woman's World Answers
Who’s most at risk for a snow-shoveling heart attack?
People with the following risk factors for heart disease face greater danger when shoveling snow:
- Diabetes
- High blood pressure
- High cholesterol
- History of smoking
How to reduce your heart attack risk when shoveling snow
Follow these expert-backed tips…
Treat shoveling like serious exercise
“Women must view snow removal as an effort that is moderate-to-high in intensity rather than simply something you get done quickly,” says Dr. Tesfu. One expert describes non-traditional exercise as “high-intensity interval training in disguise.”
Warm up your muscles
People typically stretch and warm up before doing strenuous activities. But they often forget that step with snow shoveling. So take a few minutes to move your body by stretching, marching in place or doing arm circles in the warmth of indoors.
Bundle up
“The best way to protect your heart health is to make sure you’re dressed in layers and warm enough so that the cold doesn’t overwork your heart,” says Dr. Naidu.
Use this technique
Push, don’t lift the shovel whenever possible. The goal is to simply move snow out of the way. “Pushing as opposed to picking up the snow will greatly decrease your heart rate and upper body strain,” confirms Dr. Tesfu.
Reach for the right equipment
“If you are using a smaller or lighter shovel and clearing small amounts at a time, this will improve safety for the task,” says Dr. Tesfu. “Alternatives such as a snow blower can eliminate almost all of the [heart attack] risks involved with shoveling snow.”
Know your snow type
Heavy, dense, wet snow poses more risk than light, fluffy flakes. Just like the signs we see on icy bridges: Proceed with caution.
Practice short shoveling shifts
“Try to minimize the hard physical activity if possible by doing it in short intervals of time, not taking too heavy a load and stopping and taking breaks more often,” says Dr. Naidu. For many people, two shorter shoveling sessions spread throughout the day may be safer than one long session.
Lift with your legs
To protect your back and chest, bend your knees and use your leg strength rather than hinging or twisting at the waist. Keep your knees bent for balance, and always wear winter boots with sturdy traction.
Breathe
“Holding your breath and lifting heavy, wet snow is likely to dramatically increase the heart rate” and create the potential for a dangerous cardiac event, even in those who do not have documented heart disease, says Dr. Tesfu. She advises, “Use a steady breathing pattern.”
Get helpers
If you’re at risk of a snow-shoveling heart attack, ask family members, neighbors and friends for help with snow-clearing duties. Or consider hiring the chore out to grandkids or professionals.
Know when to sit it out
Some people should not be shoveling snow from a health standpoint—just like some people aren’t fit enough to run a 5K race. If you have a history of heart disease or are a sedentary adult over the age of 50, you may not want to attempt to shovel. Talk to your doctor about your unique situation.
Consider stalling
Luckily, snow isn’t permanent. So check the forecasts and wait for warmer weather when possible. If temperatures rise or sunshine is predicted tomorrow, consider letting Mother Nature remove some of the snow for you.
Know when to seek help after shoveling snow
Stop shoveling if you feel breathless, and seek urgent medical help or call 911 in case of an emergency. Heart attack warning signs can include:
- Chest pain
- Jaw/arm pain
- Unusual shortness of breath
- Dizziness
- Nausea
Reduce your heart attack risk in the future
Looking ahead, Dr. Naidu advises, “Make sure you’re controlling all your risk factors and getting a stress test or a cardiovascular evaluation routinely, so that you know your heart is up to the task when the cold weather approaches.”
The take-home message: Snow shoveling is serious physical activity that deserves the same preparation and respect you’d give any workout. By following these expert-backed strategies, you can clear your driveway safely and protect your heart all winter long. And when in doubt, ask for help. Your heart will thank you.
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