Snow Shoveling and Heavy Exertion in Extreme Cold Safety¶

Shoveling heavy snow and performing strenuous physical labor in cold weather triggers sudden, intense strain on the cardiovascular system. Cold air causes blood vessels to constrict, raising blood pressure while heavy lifting forces the heart to work significantly harder. This combination dramatically increases the risk of heart attacks.

If anyone experiences chest pain, shortness of breath, dizziness, or collapses during snow clearing, call 911 or your local emergency number immediately.

High-Risk Factors for Snow Shoveling¶

• People over age 45 or individuals who live a sedentary lifestyle.
• Anyone with a history of heart disease, high blood pressure, elevated cholesterol, or diabetes.
• Smokers and individuals recovering from recent illnesses.

Cardiovascular Warning Signs During Exertion¶

Stop shoveling immediately and seek emergency medical evaluation if you or someone nearby experiences:

• Chest Discomfort: Pressure, fullness, squeezing, or pain in the center of the chest lasting more than a few minutes.
• Radiating Pain: Discomfort spreading to the shoulders, neck, jaw, arms, or back.
• Shortness of Breath: Difficulty breathing with or without chest discomfort.
• Cold Sweats and Dizziness: Sudden lightheadedness, nausea, or breaking into a cold sweat.

If a person collapses and stops breathing normally, begin hands-only CPR immediately and locate an Automated External Defibrillator (AED) if available.

Safe Shoveling and Exertion Practices¶

1. Warm Up Before Shoveling: Stretch muscles indoors and walk around for 5 to 10 minutes to prepare your heart and circulation before going into cold air.
2. Push Snow Rather Than Lifting: Whenever possible, push snow out of pathways using an ergonomic shovel rather than lifting heavy scoops of snow.
3. Use Proper Lifting Technique: If lifting is necessary, take small scoops. Bend at the knees, lift with your leg muscles, and keep the shovel load close to your body. Do not twist your torso while throwing snow.
4. Take Frequent Breaks: Rest for 10 minutes every 15 to 20 minutes of active shoveling. Sit indoors or in a warm vehicle during breaks.
5. Avoid Heavy Meals and Alcohol: Do not eat a large meal or drink alcoholic beverages immediately before or after shoveling, as both place additional stress on the heart.
6. Dress in Breathable Warm Layers: Wear moisture-wicking base layers, an insulating middle layer, and a waterproof, wind-resistant outer jacket. Wear a warm hat, insulated gloves, and slip-resistant boots.