Helpful Snow Shoveling Tips to Prevent Health Risks
Some activities such as snow shoveling, walking through heavy wet snow or in a snow drift, downhill and cross country skiing, snow-boarding, can strain the heart enough to cause a heart attack.
Snow shoveling can be more strenuous than exercising full throttle on a treadmill. While this may not be a problem if an individual is healthy and fit, it can be dangerous if not.
Shoveling, even pushing a heavy snow blower, can cause sudden increase in blood pressure and heart rate, and the cold air can cause constriction of the blood vessel and decrease oxygen to the heart. All these work in concert to increase the work of the heart and trigger a potentially fatal heart attack.
Individuals who are at risk of a heart attack during cold outdoor activities include:
Those with a prior heart attack
Those with known heart disease
Those with high blood pressure or high cholesterol
Those who lead a sedentary lifestyle
Such individuals should think twice about shoveling snow and should talk to their doctor before taking on such a task.
Tips for Protecting Your Heart
Before You Shovel Snow
Talk to your doctor before you take on the task of snow shoveling
Avoid shoveling immediately after you awaken as most heart attacks occur early in the morning when blood is more prone to clotting. Wait for at least 30 minutes and warm up
Do not eat a heavy meal before shoveling: blood gets diverted form the heart to the stomach
Warm up your muscles before starting by walking for a few minutes or marching in place
Do not drink coffee or smoke for at least one hour before or one hour after shoveling or during breaks. These are stimulants and elevate your blood pressure and heart rate
While Shoveling Snow
Use a small shovel: shovel many small loads instead of fewer heavy ones
Begin slowly and take frequent, 15-minute breaks
Drink plenty of water to avoid dehydration
Dress in layers, to avoid hypothermia (low body temperature) or overheating
Cover your head and neck (50% body heat lost thru head and neck)
Cover your mouth (breathing cold air can cause angina or trigger breathing problems)
Watch for warning signs of a heart attack, lightheadedness, dizziness, being short of breath, or if you have tightness or burning in chest, neck, arms or back. If you think you are having a heart attack, call 911.