When snow accumulates, keep heart health in mind and pace yourself when shoveling sidewalks and driveways.

Here are some facts:

• Shoveling snow can be hard work. Clearing snow for 15 minutes qualifies as moderate, physical activity. However, for many sedentary, out-of-shape Americans, shoveling heavy, wet snow for 10 minutes is the equivalent of running on a treadmill to the point of exhaustion. Studies show major snow storms are often associated with increased emergency room visits for everything from muscle aches to heart attacks, and the common denominator is snow shoveling.
• The cold temperatures don’t help. Cold air raises blood pressure in people who don’t normally have a blood pressure problem and poses an even greater risk to people with high blood pressure, according to University of Florida researchers.
• Wearing a hat can help. In bitterly cold temperatures, wearing a warm hat helps keep your body warm because a lot of heat can be lost via the scalp if uncovered in very cold conditions.

Blue Cross physicians offer the following tips to help prevent shoveling snow from becoming a pain in the neck, or result in a more serious condition. If you have any of the following conditions (or a family history), talk to your physician before shoveling snow:

• A history of heart problems, heart disease or previous heart attack
• Previous experience with back problems or asthma
• High blood pressure
• High cholesterol level
• Past history of smoking or are a current smoker
• Lack of daily, dedicated physical activity

For healthy, active individuals, Blue Cross suggests the following snow shoveling tips:

1. Use the right shovel. Shovels with S-shaped handles and non-stick blade surfaces usually require less effort and minimize chances of back pain that could result from improperly bending or twisting. Remember – pushing or pulling snow out of the way requires less exertion.
2. Avoid stimulants (for example, caffeine and nicotine) that can raise your heart rate and restrict blood vessels.
3. Avoid shoveling immediately after eating a large meal.
4. Before shoveling, warm-up by stretching muscles, especially in the morning. Muscles are less susceptible to injury during physical activity after a warm-up.
5. Avoid dehydration by drinking fluids before and during shoveling, but not coffee (see above). Breathing cold air dehydrates the body.
6. Dress in layers so you can remove or add outerwear as needed. Wear a scarf or mask and/or goggles, especially in windy or blizzard conditions. Use your scarf around your neck and face to create a “well effect” in order to avoid directly inhaling cold air, which may constrict arteries, decreasing your heart’s oxygen supply.
7. Go slow and ease into the work to avoid a sudden load on your heart. An average shovelful of heavy, wet snow weighs 16 to 20 pounds. That means for every 10 minutes of typical shoveling, you’ll be clearing more than 2,000 pounds of the white stuff. To remove snow, bend from the knees, keep your back straight, lift with your legs and carry — don’t throw — it to the side. Try and avoid heavy lifting by pushing or pulling the snow out of the way when possible.  Newly fallen snow is usually lighter, so don’t wait to remove it. Remove heavy snow in two stages: First, skim off the top layer, and then remove the bottom. If snow is too heavy to lift, push or pull it out of the way. Take frequent breaks.
8. Immediately stop if you feel any sort of pain, discomfort, pressure or squeezing in your chest, stomach upset or discomfort in one or both arms or jaw. No one knows your body as well as you. People with a history of any sort of cardiac condition should check with their physician before shoveling snow or avoid doing it.
9. If you have a lot to clear, consider hiring a snow removal service.
10. Using a snow blower has its own set of rules. First, follow manufacturer safety precautions completely. NEVER attempt to clear a clogged or stuck blade or auger unless power is shut off. Avoid wearing anything that easily can get caught in the impeller, such as a long scarf or dangling clothing, laces or ties. Before starting, be sure children and others stand clear to avoid being injured by hidden objects thrown into the air. Just the act of using a snow blower will elevate heart rates, so talk to your doctor if you have a history of heart problems.
11. Don’t forget that slip and fall injuries are more common in snow so be careful when walking outside.
12. Let someone know when you will be shoveling so that they can help in the event of any unexpected problems that may occur outdoors.

Like this post? Check these out:

• Winter Workout Safety
• Winter Skin Health Tips
• Have a Healthy Winter

This article was originally published on www.ahealthiermichigan.org, a website sponsored by Blue Cross Blue Shield of Michigan.  Blue Cross and MADA are your trusted partners in building a healthier business and workforce.

Photo credit: WDNet