North Dakota State University
NDSU Extension Service

It happens every winter in the Midwest ... snow falls, usually leaving piles of the stuff to clear from your sidewalks and driveway. Consider the following before you grab your shovel after a major snowfall.

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 mens' 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.
• Smokers.
• 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!

For more information about food and nutrition topics, visit our web site: www.ag.ndsu.nodak.edu/food.htm

Sources:

Franklin, B.A., Hogan, P., Bonzheim, K., Bokalyar, D., Terien, E., Gordon, S., Timmis, G. "Cardiac Demands on Heavy Snow Shoveling." Journal of the American Medical Association, 244, 1799-1801: 1995.

Strand, B., Terbizan, D., Isrow, D. "The Effects of Shoveling Snow on Heart Rate Intensities of Young Adults." North Dakota Journal of Human Services, 2(3), 20-24: 1999.

U.S. Department of Health and Human Services. Physical Activity and Health: A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for chronic Disease Prevention and Health Promotion: 1996.

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NDSU Extension Service, North Dakota State University of Agriculture and Applied Science, and U.S. Department of Agriculture cooperating. Sharon D. Anderson, Director, Fargo, North Dakota. Distributed in furtherance of the Acts of Congress of May 8 and June 30, 1914. We offer our programs and facilities to all persons regardless of race, color, national origin, religion, sex, disability, age, Vietnam era veterans status, or sexual orientation; and are an equal opportunity employer. This publication will be made available in alternative format for people with disabilities upon request (701) 231-7881.

North Dakota State University
NDSU Extension Service