Take care this winter: Though that fresh layer of snow on your driveway and sidewalk looks peaceful, it has the ability to seriously harm your health in a variety of ways. Researchers have found that sudden heart-related deaths leap after winter storms, with snow-clearing a common activity linked to these deaths.
A study in the Journal of the American Heart Association involving 10 healthy young men sent them out into the cold to shovel snow that was roughly 4 inches deep. The researchers found that snow shoveling created demands on the heart and lungs that were similar to those found in maximal treadmill testing in sedentary men. In other words, heaving snow is heavy exercise, just as if you were going to lace up your shoes for a serious workout.
In addition, the challenge can be hard on your muscles—especially those in your lower back—and falls can create injuries.
Before you pick up your snow shovel and trudge outdoors, keep these suggestions from the journal Geriatrics and other expert sources in mind:
- If you're out of shape or have health concerns, pay someone else to do your snow clearing. Even using a snow blower is no guarantee of protection.
- Use a shovel with a plastic blade (it's lighter than metal) and choose a shovel with a bent handle, rather than a straight one. You won't have to lean forward as far.
- Treat the shovel head with a lubricant so the snow slides off it more easily.
- Warm up and stretch your shoulders by rotating them before you begin shoveling.
- Pick up small amounts—not big loads—with each scoop.
- Take plenty of breaks, and if you feel chest pain, difficulty breathing, or lightheadedness, go inside. If you develop symptoms of a heart attack, call for medical help.
- Drink plenty of water before and during the chore.
- When you fling the snow from the shovel, step into the direction you're throwing it.
- Dress appropriately, with layers of warm clothing and footwear with good treads.
Source: Harvard Heart Letter, Jan. 2004 Cardiac demands of heavy snow shoveling, JAMA, March 15, 1995; Shovels and snow shoveling tips, Geriatrics, Feb. 1, 2007
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