January 4, 2023 – December twenty first was the winter solstice, ushering in a season of abundant snow and causing 1000's of Americans to shovel their driveways in the approaching months.
But shoveling snow could be dangerous: A study It has been found to be accountable for 11,500 serious injuries and nearly 100 deaths annually, so before you grab the shovel and even the snow blower, make sure you understand the risks and take precautions.
How hard is shoveling?
Shoveling snow puts an enormous strain on the center, says Dr. Barry Franklin, a professor of internal medicine at Oakland University William Beaumont School of Medicine in Royal Oak, Michigan. He became excited by the health effects of shoveling snow early in his profession after two close friends died of heart failure while shoveling snow.
A study The study, conducted by Franklin and his colleagues, focused on 10 healthy men, aged 35 or less, who underwent an exercise stress test to measure their heart rate, blood pressure and fitness level during maximal exertion. On one other day, the identical men shoveled snow for 10 minutes while wearing an electrocardiogram (ECG), a blood pressure monitor and a tool to measure energy expenditure.
“We found that heart rate and blood pressure were equal to or higher during snow shoveling than during maximal treadmill testing,” says Franklin, a volunteer with the American Heart Association (AHA), who recentlypublished a statement shining light about a few of the risks of shoveling snow.
“If cold temperatures are added to this, which reduce blood flow to the heart and increase blood pressure, the heart is put under enormous strain.”
Each shovel of wet snow weighed about 16 kilos (7.3 kilograms), and the lads filled their shovels a median of each five seconds through the 10-minute period.
“That means almost 2,000 pounds were moved in 10 minutes. [or] that's equivalent to the weight of a mid-size car,” says Franklin.
In addition to the strain of lifting heavy loads, there are many other reasons why shoveling is such a strain on the heart.
“When you shovel, you're usually standing still and your arms are doing all the work. Blood pools in your lower extremities because you're not moving your legs. As a result, not enough blood is flowing back to the heart at a time when the heart desperately needs the oxygen-rich blood,” explains Franklin.
Inhaling cold air causes blood vessels to constrict, which increases blood pressure and restricts blood flow.
“When you put all of these factors together and add underlying heart disease, you have a 'perfect storm' for disaster,” Franklin says.
Who is at risk?
Although we normally assume that exercise is good for the heart, physical exertion is a “double-edged sword,” notes Franklin, co-author of the books Take a burden off your heart And Prevent, stop and reverse heart disease.
“Exercise can protect your heart in case you're physically lively frequently,” he says. But intense, strenuous exercise can trigger a heart attack or sudden cardiac death, especially if you're out of shape.
And even if you're in good shape, shoveling snow can put you at risk, although your risk is probably lower, he notes. According to one study, up to 85% of adults over 50 in the U.S. have plaques in their arteries, even if they don't have symptoms. Extreme exertion can cause the plaques to rupture and cause a heart attack.
According to Franklin, those at highest risk for heart problems from shoveling are people over 45, people with hidden heart disease or known heart problems, people who are usually inactive, overweight or obese, and people with one or more heart risk factors such as cigarette smoking, high cholesterol or diabetes.
Protect your back
Ken Hansraj MD, an orthopedic spine surgeon in Poughkeepsie, NY, says shoveling snow not only affects the heart but also the back.
“Lifting and carrying snow puts strain on the back, so pushing or sweeping is healthier than lifting,” says Hansraj. “However, if you need to lift snow, use a light-weight, ergonomic shovel that's curved in the center.”
Don’t lift too much at once, warns Hansraj, author of the book Take care of your back: nine proven strategies to relieve your neck and back pain without surgery. Instead, take “small bites,” he suggests.
He advises people to “move aside small chunks which are light and straightforward to maneuver. You get drained faster whenever you move heavy loads, and the strain in your back and heart gets greater. It could appear slower, but before you understand it, you're done.” And pay attention to the “quality of the snow. Wet snow weighs greater than dry snow, which is more like baby powder and is fun to play with.”
Break the task down into smaller chunks to determine your pace.
“You can divide your driveway into sections – the front of the driveway, the east side, the west side and the back. Take your time to clear the sections and pause between sections,” suggests Hansraj.
Before, during and after
Hansraj recommends warming up indoors before going outside to shovel snow.
“Stretch your neck, back, hamstrings, quadriceps and Achilles tendon, pull your elbows in front of your chest and stretch your shoulders.” He recommends 10 squats, 10 push-ups and 30 seconds of planking.
The reason for these preparatory exercises is to “prepare your 'shock absorbers' – your thighs and your inner and outer core,” he explains. “For example, there's some extent whenever you're squatting and your thighs are tight, and you wish them, not your back, to take the load.”
He also recommends taking deep stomach breaths before going outside and paying attention to your breathing while shoveling.
“If your breathing changes and becomes labored, stop shoveling,” he says.
When lifting snow, do so carefully and pay attention to your posture. Keep your head upright and look up, stretch your chest, keep your shoulders back, tighten your abdominal muscles and tuck your pelvis.
“The farther the shovel is out of your body, the more pressure the load puts in your spine, so stand near the shovel,” advises Hansraj. Place your feet shoulder-width apart to give you a strong base of support and squat down, bending your knees and keeping your back straight.
Listen to your body. If you become tired or short of breath, or if you feel changes in your heart rhythm, stop shoveling. Stop if you feel your neck muscles or lower back start to hurt, or if you have near misses while walking or laying snow.
Hansraj recommends taking a long, hot shower after shoveling snow. While you're in the shower, you can do some stretches. For mild muscle pain, you can take an anti-inflammatory medication like ibuprofen or use an over-the-counter cream.
However, if you experience chest pain or pain radiating to your jaw or arms, or any type of difficulty breathing, you should seek medical attention as these could be signs of a heart attack.
Additional safety tips
- Dress warmly, wear several layers of clothing, warm socks, warm gloves and high shoes with non-slip soles.. The top layer should be light and breathable. Cover your nose with a scarf to reduce the amount of cold air you breathe in.
- Make sure you drink plenty of fluids, as physical activity can cause dehydration, even in cold weather.
- Make sure your hat and scarf do not obstruct your vision and watch out for icy areas and uneven surfaces.
- Do not throw the snow over your shoulder or to the side, as the twisting motion can put strain on your back.
Snow blowers also pose risks
The American Academy of Orthopaedic Surgeons has additional instructions for people who use snow blowers.
- Never put your hands into the snow blower.
- Do not leave your snow blower unattended when it is running.
- Fill up the snow blower with fuel before starting it.
- Never refuel or operate the machine in an enclosed area.
- Do not touch the engine.
- Do not remove any safety devices, shields or guards on switches.
- Keep children away from snow blowers.
Franklin suggests putting a sign on your shovel or snow blower, such as “Warning: Using this device to clear snow can be harmful to your health!”
“It reminds you to take appropriate precautions before clearing snow,” he says. And in case you're older, have a sedentary lifestyle or have health problems, “have a neighborhood child clear your snow or hire a snow plowing service.”