How to Shovel Snow Safely and Injury-Free
Taking Some Simple Precautions Means Less Risk of Health Problems
Nov 25, 2008
Every year, there are reports in the news of people suffering either injury or death as a result of overexertion while shoveling snow. The sad fact is that many of these could have prevented altogether had some simple precautions been followed to stay safe.
In this article, tips for handling snow removal will be discussed, as well as the risks involved. While those with health issues would probably be best served by this, those in good health can also experience health issues as a result of shoveling snow and should read on.
Who is Most at Risk of Snow Shoveling Complications?
Obviously, the elderly are most at risk of health problems, followed by those with heart problems. According to Dr. Daniel Forman, a Boston-based cardiologist, the incidents heart attacks increase during the winter months, with heart attack deaths tripling for those between 35 and 49 years old.
He told Boston's WCVB-TV last year that certain groups should talk to a doctor before shoveling snow. People with preexisting heart conditions, those who do not regularly exercise, and those who smoke were mentioned. High blood pressure patients also should not shovel snow as well, he adds.
Why is Snow Shoveling Dangerous?
The easiest explanation of why it can be a health risk is the temperature. Since snow shoveling is a demanding task on the body, it causes the heart to pump faster. In cold weather, blood vessels contract, which can cause a heart attack since the blood is trying to pump harder to get blood to the extremities.
Besides the heart attack risk, the weight of snow will put strain on the muscles. Since shoveling is a repetitive task which includes the lifting of heavy weight repeatedly, it is almost like working out too much at the gym. Do too much, and it causes muscle strain.
Shoveling Snow Safely
Experts seem to agree there is generally a set of best practices to follow when shoveling snow. Follow these tips to stay safe:
- Like any kind of exercise, stretch before the activity.
- Lift the snow with the legs, not the back.
- When throwing the snow, step in that direction.
- Do not twist the back; this can cause back strain.
- Smaller loads of snow are better, and less strenuous on the heart.
It is also important to dress warmly, which would help to prevent the constriction of the blood vessels. Make sure the extremities are well protected, these are the most vulnerable to the cold. Take breaks every 15 minutes, but watch what is consumed during those breaks.
Caffeinated products are strongly discouraged by experts. Water is obviously the best to rehydrate, but if something hot is needed, drink hot chocolate. Don't drink coffee, or smoke while shoveling. Both of these will increase the heart rate.
Know the Signs of a Heart Attack
Since the heart attack is the most common fatal complication of snow shoveling, it is important to know the systems. If any of these symptoms appear, stop immediately and seek medical attention. According to the American Heart Association, the signs of a heart attack can include chest pain, discomfort in other areas of the body, shortness of breath, and lightheadedness, nausea, or sweating.
Other Options for Snow Removal
Many locals have companies that specialize in snow removal services. In many cases this can be done for a reasonable cost. Another option is using a snowblower: these can move far more snow in a quicker time than a human could.
Again here, there still is the chance for overexertion, as the person thinks the snowblower is doing much of the work. It is still exercise pushing it, so take breaks, and follow the same general rules as shoveling manually.
Other Sources: Snow Shoveling Safely, CBS.com
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