Snow shovelling is an unavoidable reality for most Canadians, but this common winter chore can pose some serious health risks, including death.
Health coach Kristen Hunter posted a video on Instagram reminding Canadians of the right way to shovel snow.
“Alright, friends, I want to remind you that when you’re shovelling snow, snow shovelling is a major (cause) of heart attacks in places where we get snow,” she said, demonstrating the correct method.
She added that people should not be lifting and scooping snow as it can cause heart problems.
“Please don’t do that,” urged Hunter. “If you don’t have one of these kinds of shovels and you need to shovel, go grab one or hope that it melts quickly because I don’t want to see people having heart attacks from shovelling snow incorrectly.”
Higher snow levels lead to higher health risks
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Hunter’s post highlights a very real health risk to Canadians.
A report published in 2017 by the Canadian Medical Association Journal showed that scientists at the University of Montreal discovered a link between the duration of snowfall and the risk of heart attacks.
“Snowstorms could affect the risk of myocardial infarction (MI), given the evidence that snow-related exertion, including shovelling, can excessively strain the cardiovascular system in susceptible individuals,” reads the report.
The study, conducted in Quebec, found that the longer the duration of snowfall, the higher the risk of hospital admission and death. It also found a higher risk of heart attacks in men.
“Men are potentially more likely than women to shovel, particularly after heavy snowfalls,” explained the study.
Shovelling snow is a “demanding cardiovascular exercise,” and low temperatures can increase risks.
“Risks may be exacerbated by exposure to cold temperatures, which increases vasoconstriction and blood pressure, and consequently the preload, cardiac output, and oxygen demand of the heart,” reads the report. “Sudden exposure to cold temperatures has been shown to lead to sympathovagal activation and arrhythmia, and breathing cold air has been shown to reduce coronary blood flow.”
The study also warns of increased heart attack risks as climate change brings more intense winter storms.
It states, “Clinicians and public health practitioners should consider awareness campaigns before the winter season to inform individuals of the risk of MI after a snowfall and possibly advise against shovelling for the most at-risk patients.”
The proper way to shovel
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Before you grab a shovel and head out, there are some helpful tips to remember, according to the Canadian Centre for Occupational Health and Safety (CCOHS):
Talk to your doctor: Make sure your doctor gives you the all-clear to undertake strenuous tasks like snow shovelling.
Warm-up: Prepare for the activity by warming up with stretches to get your blood flowing and your muscles ready for the task ahead.
Dress appropriately: Layer up with lightweight clothes that are easy to move in. Choose inner layers or thermal underwear that doesn’t retain sweat. Cover your head, ears, hands, and feet. Make sure your gloves are flexible and provide proper grip. You might also want to wear something to cover your mouth. Choose water-resistant boots that offer good traction.
Find the right equipment: Choose a sturdy and lightweight shovel that weighs a little over 3 lbs and ensure that the handle reaches your chest to reduce the amount of bending. A shaft with a bend may be easier on your lower back. Keep an eye on the handles — make sure they don’t force your wrist into awkward positions, so consider a shovel with a D-shaped handle. Shovels with smaller blades (25 to 35 cm or about 10 to 14 in) can lift and throw snow, while a large push-style shovel can move large amounts of snow. Alternatively, you could use a snow blower, but it requires effort and other safety considerations.
Push, don’t lift: Do not lift the snow; use your weight to push it aside. But if you must throw the snow, make sure you can lift it easily. Turn your feet in the direction you’re throwing, and don’t twist at the waist or throw snow over your shoulder.
Pace yourself: Shovelling snow is a workout, so you’re guaranteed to sweat. However, you could get a chill if you stop, so make sure to work at a steady pace.
Break time: Listen to your body. Don’t forget to take regular breaks and enjoy warm, non-alcoholic drinks.
In addition to these tips, the Canada Safety Council (CSC) advises people to consider the types of snow before shovelling. Powdery snow is lightweight, while wet snow is heavier.
“Recognize the type you’re dealing with before you start shovelling so you can lift appropriate amounts at a time,” reads the website.
Finally, monitor the weather. If it’s dangerously cold or windy, wait until it warms up.
“When done properly, shovelling snow doesn’t need to be hazardous to your health or safety,” states CSC.