A CBC News article, “Snow-shoveling brings on heart attacks for 4 Ottawa men in 1 day,” January 8, 2009, aroused fear regarding snow shoveling, especially for those over 50 years of age. The ages of the men were 45, 61, 62, and 72. Shoveling snow is often viewed as a normal household chore, but for those who have a high cholesterol level, it can be lethal.
Snow Shoveling is Strenuous Exercise
The National Institutes of Health “Guide to Physical Activity,” (n.d. accessed 1/10/10) equates snow shoveling with 20 minutes of swimming laps. Another astonishing measure is a test that used an average weight of 16 pounds for a shovel loaded of heavy snow. It calculated that shoveling 12 times a minute, over ten minutes, would be equivalent to moving a load of 2,000 pounds.
Snow shoveling was a topic on the CBS Early Show on January 6, 2004, based on the statistics (quote): “Typical winter conditions that include a little more than an inch of snowfall and chilly temperatures that dip below 20 degrees cause death rates from heart attacks to triple among men 35 to 49 years old. One of the main culprits responsible for this upswing is snow shoveling.”
Bally Total Fitness' Nikki Kimbrough, an expert guest on the show, stated that shoveling snow is equivalent to speed walking at five miles per hour. Also mentioned on the show was the fact that, according to the 1996 Surgeon General's Report on Physical Activity and Health, 15 minutes of snow shoveling counts as moderate physical activity.
Why Snow Shoveling Can Result in Heart Attack
According to a report by the National Heart Lung and Blood Institute (March 2008), most heart attacks are caused by coronary artery disease (CAD). CAD occurs when fatty tissue called plaque builds up in the lining of the arteries. Heart attack occurs when fatty plaque ruptures and blood rushes to the rupture and forms a clot. If large enough, the clot blocks the flow of blood to the heart, and heart tissue dies.
The physical demands of snow shoveling cause the heart to pump blood faster, while the low temperature constricts the arteries. The combination of these two phenomena may trigger the plaque in the arteries to rupture in individuals who have CAD.
Watch for Symptoms of Heart Attack when Shoveling Snow
In the same report the National Heart Lung and Blood Institute lists the following as the most common signs of coronary heart attack:
- Chest discomfort or pain—uncomfortable pressure, squeezing, fullness, or pain in the center of the chest that can be mild or strong. This discomfort or pain lasts more than a few minutes or goes away and comes back.
- Upper body discomfort in one or both arms, the back, neck, jaw, or stomach.
- Shortness of breath may occur with or before chest discomfort.
- Other signs include nausea (feeling sick to your stomach), vomiting, lightheadedness or fainting, or breaking out in a cold sweat.
Preventive Measures for Shoveling Snow without Injury
On November 24, 2008, the Norfolk County, Canada, Haldimand-Norfolk Health Unit issued a very comprehensive guide for avoiding the various dangers of snow shoveling, including not only heart attack, but also injury from strained muscles and falls as well. These instructions are in summary format below:
- Avoid eating, drinking and smoking before shoveling, because all of these activities increase heart rate and cause the blood vessels to constrict.
- Exercise moderately in preparation for snow shoveling.
- Shovel early, before the snow packs down and becomes heavy and more difficult to shovel.
- Dress warmly to protect the heart from the danger of vaso-constriction (narrowing of the arteries).
- Stop frequently to rest. Five minutes rest for every 15 minutes of shoveling is recommended.
- If conditions are icy, spread salt or sand over the area to avoid slipping and falling.
How to Shovel Snow
It is also important to know the proper bodily movements to minimize injury to muscles. As of April 2009, the National Safety Council offers the following advice on the body mechanics of snow shoveling:
- First do warm up exercises and stretches. Then attempt to push the snow, unless it has to be lifted. If you must lift the snow, be careful to keep your back straight, bend your knees and “sit” into position so the arm and leg muscles do most of the work.
- If the snow is heavy, do not pick up too much snow at once. Never twist and throw snow, which can injure the back. Step in the direction you wish to deposit the snow and dump the shovel with a straight back.
Use Caution when Shoveling Snow
Adults who do not exercise should take great caution when shoveling snow. Those who know they have high cholesterol levels should avoid this activity completely and pay to clear the drive or ask a friend to help. If one has no choice but to shovel, follow safety measures carefully and call 911 if you experience the symptoms of heart attack.
