Safe snow shoveling should be top on your list right now! Moving multiple pounds of snow can put a huge strain on the heart. So can pushing a heavy snow blower. Being outside in the cold can add to the stress on the heart because it can increase blood pressure and interrupt the flow of blood to part of the heart. It also contributes to the formation of blood clots.

Safe snow shoveling: How to protect your heart when you shovel

But how safe is snow shoveling in your 60s? It’s a good cardiac workout. The people at greatest risk are those who rarely exercise and those who already have a heart condition, whether they know it or not. The American Heart Association has some safe snow shoveling tips.

  • safe snow shovelingGive yourself a break. Take frequent rest breaks during shoveling so you don’t overstress your heart. Pay attention to how your body feels during those breaks.
  • Don’t eat a heavy meal prior or soon after shoveling. Eating a large meal can put an extra load on your heart.
  • Use a small shovel or consider a snow thrower. The act of lifting heavy snow can raise blood pressure acutely during the lift. It is safer to lift smaller amounts more times than to lug a few huge shovelfuls of snow. When possible, simply push the snow.
  • Learn the heart attack warning signs and listen to your body, but remember this: Even if you’re not sure it’s a heart attack, have it checked out (tell a doctor about your symptoms). Minutes matter! Fast action can save lives — maybe your own. Don’t wait more than five minutes to call 9-1-1.
  • Don’t drink alcoholic beverages before or immediately after shoveling. Alcohol may increase a person’s sensation of warmth and may cause them to underestimate the extra strain their body is under in the cold.
  • Consult a doctor. If you have a medical condition, don’t exercise on a regular basis or are middle aged or older, meet with your doctor prior to the first anticipated snowfall.
  • Be aware of the dangers of hypothermia. Heart failure causes most deaths in hypothermia. To prevent hypothermia, dress in layers of warm clothing, which traps air between layers forming a protective insulation. Wear a hat because much of your body’s heat can be lost through your head.

Safe Snow Shoveling: Common heart attack symptoms (men and women)

  • Chest pain or discomfort. Most heart attacks cause discomfort in the center or left side of the chest. It can feel like pressure, squeezing, pain, heartburn or indigestion.
  • Upper body discomfort. There can be pain or discomfort in one or both arms, the back, shoulders, neck, jaw or above the belly button.
  • Shortness of breath. Can happen with chest pain or discomfort, but sometimes it’s the only symptom.
  • Call 9-1-1  Remember: If you or someone else has heart attack symptoms, don’t wait more than five minutes to call 9-1-1.

Safe Snow Shoveling: How to protect your back and shoulders

It’s not only your heart that gets a workout when you’re clearing snow, so do your back and shoulders. If you’ve already got problems, you probably should get someone else to do the shoveling.

  • When you shovel, try to push the snow instead of lifting it. When you do lift it, use your legs and arms and bend your knees. Safe snow shoveling is much like safely working in the garden!
  • Use an ergonomic shovel that allows you to get close to the end of the shovel where the weight of the snow is.
  • Don’t lift heavy loads of snow. Lift smaller, lighter amounts.
  • Don’t lift and then throw the snow. You’re more likely to twist your body if you do, which could injure your lower back. Walk to where you want to dump the snow.
  • Pace yourself. Plan to shovel for about 20 to 30 minutes at a time. (Light loads.)
  • If you’re dealing with a lot of snow, especially heavy snow, you should get someone else to do it for you or use a plow or a snow blower.

Speaking of snow blowers, my number one safety tip is to never stick your hands inside. Ever! Years ago Diane Atwood interviewed a man in his late 70s who lost several fingers when he tried to clear some snow out of his snow blower. “I knew better,” he told her. “But I did it anyway.”

Unfortunately, more snow is in the forecast. And while it may be true that a young heart can usually handle more exertion, as the snow keeps piling up, even a young back may buckle under the strain of shoveling. If you take it easy and follow all of this wise advice, you should be fine, spring chicken or not.

Safe Snow Shoveling tips is taken from the Aging in Place blog written by Diane Atwood for Advantage Home Care. She also writes the blog Catching Health with Diane Atwood.

Advantage Home Care provides a wide range of services that help older people live independently. We won’t be able to do any snow shoveling, but if you need to go somewhere and can’t or don’t want to drive, we can provide transportation. And if you’d rather stay safe and warm at home, we’re happy to run your errands for you.