Heart-Safe Snow Shoveling Tips for Rochester Residents
In Rochester, snowfall is a fact of life. But before you pick up that shovel, it’s important to know how to protect your heart and body from the strain of shoveling snow. For some people—especially those who are not active or have a history of heart problems—the combination of vigorous lifting and cold weather can increase the risk of heart attack.
A Canadian study found that heavy snowfall, around 7-8 inches, increased men's risk of heart attack. It linked heavy snow to a 16% higher chance of hospitalization and a 34% higher risk of death, while women showed no similar increase.
Follow these tips from UR Medicine’s Cardiac Care experts to stay safe and healthy all winter long.
Can Shoveling Snow Put Stress on Your Heart?
Shoveling snow is often an intense, sudden workout. Cold temperatures cause blood vessels to narrow, which raises blood pressure and puts added stress on the heart. If you have heart disease or risk factors for it—or if you rarely engage in strenuous activity—shoveling heavy, wet snow can overtax your body. When the heart works harder than it’s used to, it may not get enough oxygen, raising the risk of chest pain and even heart attacks.What to Do Before You Shovel
Warm Up First:
Start with a few minutes of light exercise, like marching in place or doing jumping jacks indoors. This helps increase your heart rate gradually and warms up your muscles.- Dress for the Cold: Wear layers that insulate you. Keeping warm reduces the strain on your body since your heart won’t have to work as hard to maintain a safe temperature.
- Know the Warning Signs: Pay attention to any chest pain, shortness of breath, pain in your arms or shoulders, dizziness, nausea, or fainting. These symptoms can signal that your heart is under too much stress. If you experience them, stop immediately and seek medical care.
How to Shovel Snow Safely
- Use Proper Form: Lift with your legs—bend at the knees, keep your back straight, and hold the shovel close to your body. Avoid twisting as you lift.
- Shovel Smaller Loads: Don’t overload your shovel with snow. Pushing the snow aside instead of lifting it can also ease the strain.
- Pace Yourself: Take frequent breaks, especially if you’re not used to intense activity. Listen to your body and rest if you feel tired.
- Stay Hydrated: Even though it’s cold, you can still get dehydrated. Drink water before, during, and after shoveling.
Consider Your Heart Health
- If you have known heart disease, talk to your healthcare provider or your primary care doctor before shoveling.
- If you’ve been inactive or have risk factors—such as high blood pressure, high cholesterol, or diabetes—be extra cautious.
- If clearing snow feels too hard, consider hiring someone or using a snowblower.
When to Seek Help
If you have any of these symptoms, seek immediate medical attention:
- Shortness of breath
- Chest, shoulder, neck, or arm pain
- Dizziness, fainting, sweating, or nausea
Remember: taking it slow and safe is better than pushing too hard and ending up in the hospital.
When in Doubt, Seek Help
If you experience warning signs and think you may be having a heart problem, call 911. UR Medicine’s Cardiac Care specialists are here to help if you need care.