December 1, 2005

Snow Shoveling Has Good, Bad News

This week’s blizzard is a good reminder of the benefits and dangers of shoveling snow.

Shoveling snow for 15 minutes counts as moderate physical activity.

“Everyone should aim for at least 30 minutes of moderate physical activity most days of the week,” says Julie Garden-Robinson, food and nutrition specialist for the North Dakota State University Extension Service.

However, snow shoveling has led to an increase in fatal heart attacks among shovelers after heavy snowfalls. This may be the result of the sudden demand that shoveling places on a person’s heart, according to researchers.

Snow shoveling may cause a quick jump in heart rate and blood pressure. One study determined that after only two minutes of shoveling, the heart rates of sedentary men rose higher than recommended during aerobic exercise.

The weather can make shoveling more difficult. Cold air makes breathing and working harder, which adds strain to the body. Hypothermia, which is a decrease in body temperature, can be a problem as well if the shoveler isn’t dressed correctly for the weather conditions.

Garden-Robinson recommends people who are smokers; have high blood pressure, high cholesterol levels or a history of heart disease; or have had a heart attack should think twice about shoveling snow because they run the highest risk of having a heart attack.

This doesn’t mean everyone should rush out and buy a snow blower because shoveling can be good exercise if done correctly, she says. Doing it right is crucial because even people who exercise regularly and aren’t at risk for a heart attack can strain their back if they shovel incorrectly.

Garden-Robinson offers these shoveling tips:

• Talk to your doctor before picking up the shovel if you are inactive or have a history of heart trouble.
• Avoid caffeine or nicotine before starting to shovel. They are stimulants and may increase your heart rate and cause blood vessels to constrict, which places extra stress on the heart.
• Drink plenty of water. Dehydration is as big a problem in winter as summer.
• Dress in layers so you can remove a layer as needed.
• Warm your muscles before starting to shovel by walking for a few minutes or marching in place and stretching your arms. Warm muscles will work more efficiently and run less risk of being injured.
• Pick the right shovel for you. Using a smaller blade means you will lift less snow, which will put less strain on your body.
• Begin shoveling slowly to avoid placing a sudden demand on your heart.
• Pace yourself and take breaks as needed.
• Lift correctly to protect your back from injury. Stand with your feet about hip width apart for balance. 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. If you need to move the snow to one side, reposition your feet to face the direction you will toss the snow.
• Listen to your body. Stop shoveling if you feel pain.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Ellen Crawford, (701) 231-5391, ecrawfor@ndsuext.nodak.edu

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