The good news is that 15 minutes of snow shoveling counts as moderate physical activity according to the 1996 Surgeon General's Report on Physical Activity and Health. We all should aim for at least 30 minutes of moderate physical activity of some kind on most days of the week. Brisk walking or social dancing are other ways to fit in moderate physical activity during cold winter months.
The bad news is that researchers have reported an increase in the number of fatal heart attacks among snow shovelers after heavy snowfalls. This rise may be due to the sudden demand that shoveling places on an individual's heart. Snow shoveling may cause a quick increase in heart rate and blood pressure. One study determined that after only two minutes of shoveling, sedentary men’s' heart rates rose to levels higher than those normally recommended during aerobic exercise.
Shoveling may be vigorous activity even for healthy college-aged students. A study performed by researchers at North Dakota State University determined that, based on heart rate, shoveling was a moderately intense activity for college-aged subjects most of the time but was vigorous activity during about one-third of their shoveling time of 14 minutes.
Shoveling can be made more difficult by the weather. Cold air makes it harder to work and breathe, which adds some extra strain on the body. There also is the risk for hypothermia, a decrease in body temperature, if one is not dressed correctly for the weather conditions.
Who should think twice about shoveling snow?
Those most at risk for a heart attack include:
Anyone who has already had a heart attack.
Individuals with a history of heart disease.
Those with high blood pressure or high cholesterol levels.
Individuals leading a sedentary lifestyle.
Should you rush out and buy a snow blower?
Not necessarily. Not everyone who shovels snow is going to have a heart attack. Snow shoveling can be good exercise when performed correctly and with safety in mind.
Also consider back safety when shoveling snow. Even if you exercise regularly and are not at risk for heart disease, shoveling improperly could lead to a strained back. If you've been inactive for months and have certain risk factors, use some common sense before taking on the task of snow shoveling.
A Pile of Snow Shoveling Tips
Be heart healthy and back friendly while shoveling this winter with these tips:
If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.
Avoid caffeine or nicotine before beginning. These are stimulants, which may increase your heart rate and cause your 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 it is in the summer.
Dress in several layers so you can remove a layer as needed.
Warm up your muscles before shoveling, by walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.
Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less 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 reposition your feet to face the direction the snow will be going.
Most importantly — listen to your body. Stop if you feel pain!
Snow Blower Safety
As the snow gets deeper, the number of snow blower-related injuries increases. Snow blowers are potentially dangerous machines that need to be used carefully and with respect for their moving parts.
There are two basic types of snow blowers. A single-stage blower whirls the gathering/blowing auger at a very high speed. The slower-moving gathering auger of the two-stage blower has more power. When a hand or foot is caught in any part of the snow blower, serious injury is likely. Keep all shields in place and keep hands and feet away from all moving parts.
The snow blower operator must be responsible for everything that comes out of the machine's chute, including the snow discharge and any object the blower may pick up. Objects other than snow will usually be thrown farther than the snow discharge, so be alert to where the discharge chute is directed. If a snowfall is predicted, inspect the area to be cleared of snow and remove objects that may cause personal injury, property damage or damage to the machine. Check the area again before operating the blower.
The small engine that powers a snow blower is also a source of risk. It is powerful enough to inflict serious injury, it produces toxic fumes that can be fatal, and the fuel presents a fire hazard.
Electric snow blowers have their own hazards.
The electric motor is powerful enough to cause injury, and the addition of electricity is another potential hazard. Always know where the cord is when using an electric snow blower. If the electric cord becomes caught in the machine and is severed, sever shock or electrocution can result.
To ensure optimum and safe performance, keep the snow blower in good condition. Check the engine oil level before starting. Check the adjustment and operation of the clutch, blower system, and chute positioning before each operating session. Even the tires need proper inflation for good performance. Be sure that the power cord of an electric snow blower is in good condition. Know how to stop the machine quickly and shut the engine off.
Before allowing a youngster to handle snow removal, carefully consider the young person's age and maturity. Physical ability to handle the machine is important, but so are maturity and the ability to make good judgment decisions. Personal injury and property damage can easily result from errors in judgment.