As we watch the snowflakes falling on the first big snowfall of the year, it is time to step back and remember some important heatlh facts about shoveling. Months have passed since we last shoveled our walks. We all know the safety hazards associated with shoveling – back injuries, frostbite and heart attacks, so let’s review some of the safety information that will help us stay healthy while cleaning our front walks.
It’s known that shoveling can precipitate heart attacks, which can be fatal, and every winter we hear stories of people who die from heart attacks while shoveling. In fact, studies have shown that the risk of a heart attack in the hours following vigourous activity such as snow shoveling can be 5-8 times higher than normal. It’s thought that the stress of using the upper body to exercise, combined with the cold, puts a strain on the heart.
It’s a good idea, if one has known heart disease, to avoid shoveling. If you have a strong history of heart disease in your family, are a smoker or have high blood pressure, check with your doctor before shoveling.
Even if we do not have known risk factors for heart disease, as we can shovel, there are things we should do to minimize the strain to our hearts. All revolve around the idea of limiting the strain on one’s heart:
• Dress warmly, but in layers – being cold or overheated is an additional stress on your heart.
• Wait until later in the morning to shovel when the temperature is higher and your metabolism is warmed up too, and warm up your muscles by walking before beginning
• Don’t lift heavy loads – use small shovels
• Drink plenty of fluids before shoveling to be sure you are not dehydrated
• Rest every 5 to 10 minutes, and keep your heart rate below 85% of it’s recommended maximum (less as you age)
• If you have chest pain – call 911
Backs are the other frequent concern with shoveling. What can we do to protect our backs while we shovel?
Our spine, and the muscles that support our spine, are particularly vulnerable to injury when we are twisting, and when we are using our back, rather than our legs, to lift heavy loads. The things that are good for our hearts, are also good for our backs. In addition,, it is important to
1) use forward movements, not twisting motions, to clear snow
2) lift and bend with the legs – NOT the back
A final concern is frostbite – what can we do to prevent that?
Frostbite is, quite simply, the skin freezing. It can be prevented by covering up with appropriate clothing, hats, scarves and gloves. It is also important to keep dry. If you notice that your skin is turning white – go inside and let it warm up – and don’t rub the area – it adds injury to the insult of the cold.
For more information, check out these websites:
Porter Hospital Website – Heart Attack and Fitness Assessment or Back Strain
November 12th, 2009 at 11:09 am
Great blog – thanks Dr. D!