Cardiologists Are Warning People Over 45 About the Dangers of Shoveling Snow

Snow has been falling in droves lately (and I, for one, am not mad about it). Some southern cities have even gotten more snow than northern ones, according to The Weather Channel.

For some of us, snow is a welcome surprise that means working from home and sledding. For others, it’s just another expected annoyance. Regardless, many of us deal with one common denominator: needing to shovel snow out of the road and walkways.

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Perhaps surprisingly, being cautious with this chore is crucial. Cardiologists say it can easily and quickly cause heart problems and even heart attacks in adults.

Related: ‘I Had a Heart Attack at 45, and I Was Shocked by What It Felt Like’

“While the overall risk may be lower for a younger person in good shape, the risk rises significantly for those who have known coronary artery disease, diabetes, high blood pressure or who smoke,” says Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at Vital Solution, an Ingenovis Health company. “Those that are not physically active are also at risk.”

At the same time, “healthy” people aren’t necessarily immune. On an Instagram reel by certified health coach @wellness_with_kristen, users commented that even people in great physical condition who regularly exercised had passed away from this. It’s sad and scary, and statistics don’t help: Studies show that hundreds of people die every year after shoveling snow.

How is shoveling so dangerous? What are the specific heart risks? Are there safer ways to get the job done? Cardiologists answer all of those questions below.

Why Shoveling Snow Can Be Dangerous for Your Heart

Shoveling snow is an every-year (or every month or every few years) thing. And now some of us are finding out it can be risky? What’s the big deal?

Cardiologists share three key reasons.

1. People may not be prepared for how strenuous it is

People often underestimate how much of a physical workload it is to shovel a bunch of snow. That’s understandable—after all, snow seems so light! And yet, with so much of it, the process is harder than it looks.

To back that up, let’s look at a scale: “The intensity of physical activities is measured in METs (metabolic equivalents),” says Dr. Peerawut Deeprasertkul, MD, a cardiologist at Orlando Health Heart & Vascular Institute. “Shoveling snow can reach up to six METs, classifying it as a vigorous activity.”

Dr. Serwer also says that many individuals are less physically active in the winter, which may mean they aren’t as physically prepared for the workout.

Dr. Deeprasertkul experienced this when he wasn’t as physically active as he would’ve liked. “The cold air made it difficult for me to breathe, and I could feel my heart pounding harder with each shovelful of snow,” he recalls.

2. It can contribute to undetected dehydration

Have you exercised in the cold, then sweated very little and figured you didn’t need to rehydrate much? That can happen when shoveling snow, too. We can become more dehydrated than we realize.

“It is very easy to become dehydrated while working in cold climates,” Dr. Serwer says. “Dehydration is often overlooked, and people don’t replace the fluids as needed.”

Dehydration affects many parts of your body, including your heart. For starters, it can increase your future risk of adverse cardiovascular events, impair vascular function and hurt blood pressure regulation, according to a 2019 study in Nutrients.

3. The cold in and of itself can be dangerous

Dr. Serwer explains that cold temperatures cause peripheral blood vessels to constrict. This raises blood pressure and puts extra strain on the heart.

Related: 7 Simple Tricks to Tame Your Blood Pressure Quickly, According to Heart Health Experts

Shoveling Snow Increases These Heart Risks

Those dangers can affect your heart health in various ways, cardiologists say. A few examples include high blood pressure, shortness of breath and heart attacks.

1. High blood pressure

As mentioned, cold air causes blood pressure to rise, which stresses the heart. Uncontrolled high blood pressure can lead to a heart attack, stroke, aneurysm, heart failure and more.

2. Shortness of breath

People with congestive heart failure are especially at risk for this, according to Dr. Serwer, due to pulmonary edema (aka fluid accumulation in the lungs). He believes this population should avoid any significant physical exertion in the cold—including shoveling snow.

3. Heart attacks

Remember what we said about high blood pressure? It can also contribute to heart attacks. It all comes down to plaque.

“The stress from shoveling snow combined with the bitter cold can be dangerous, causing an increase in blood flow and blood pressure,” explains Dr. Patrick Kee, MD, Ph.D., a medical director and cardiologist at Vital Heart & Vein. “This can cause plaque in your arteries to break free and block the arteries, which may lead to a heart attack.”

Plaque also builds in the arteries over time and can get worse with age, he continues, though that doesn’t mean heart problems are exclusive to older adults.

Speaking of arteries, Dr. Deeprasertkul notes that heart attacks are an acute severe form of coronary artery disease (CAD), which is especially common in older populations.

He also shares another way a heart attack, or myocardial infarction, could happen. “Vasoconstriction occurs to minimize heat loss, reducing blood flow to internal organs, particularly the myocardium,” he says. (The myocardium is the heart muscle). “This vasoconstriction, coupled with increased systemic blood pressure, significantly elevates myocardial workload.”

And that—plus predisposing factors, such as coronary artery disease—can precipitate myocardial infarctions or acute heart failure.

Related: The #1 Way to Lower Your Heart Attack Risk Naturally, According to Cardiologists

Is There a Safer Way to Shovel Snow?

To mitigate the risk of a cardiac event while shoveling snow, follow this cardiologist-backed advice:

• Dress in layers (and shed them as needed) to avoid overheating and to ensure adequate protection from the cold.

• Don’t shovel alone; ask someone to help you.

• Warm up before starting, like you would with any other type of exercise.

• Be mindful of how you feel before, during and after shoveling.

• Ensure you’re hydrated before, during and after shoveling.

• Take breaks to avoid overexertion, listening to your body and shoveling in small amounts.

• Don’t drink alcohol or smoke while shoveling.

• Avoid lifting a heavy snow shovel over your head; rather, push the snow out of your path.

Again, there’s nothing wrong with letting someone else shovel for you—especially if your body needs it. “Hire someone to shovel, especially if you are at a high cardiac risk,” Dr. Serwer says.

If you do experience heart concerns while shoveling—like a fast heartbeat, chest tightness or lightheadedness—Dr. Kee urges you to stop what you’re doing and go inside. If your symptoms don’t improve, he says, call 911.

In short, be smart with your heart.

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Sources

• Dr. Bradley Serwer, MD, an interventional cardiologist

• Dr. Peerawut Deeprasertkul, MD, a cardiologist

• Dr. Patrick Kee, MD, Ph.D., a cardiologist

• All 50 States Have Seen Snow This Winter And Some Southern Cities Have Topped Northern Ones, The Weather Channel

• Reel by @wellness_with_kristen, Instagram

• Snow shoveling can be hazardous to your heart, American Heart Association

• Hydration Status and Cardiovascular Function, Nutrients

• High blood pressure (hypertension), Mayo Clinic