Snow shoveling is not for the faint of heart-literally. According to Dr. Thomas Esposito of Loyola University's Stritch School of Medicine, an average of 11,500 people visit U.S. emergency rooms each year for mishaps resultant from snow shoveling. Heart attacks, broken bones, and back injuries are just a few common consequences of shoveling sessions gone wrong. Bumps, blisters, sprains, and lacerations are also oft-cited injuries. And then there are the fatalities! Who knew this everyday wintertime chore could pose such danger?
Like snow, the truth can be cold and hard, but here it is: snow shoveling is not for everyone. Any person with a history of back or heart problems should delegate this chore to somebody else. And any overzealous shoveler who isn't in tip-top shape should also consider handing the shovel over to a friend, neighbor, or fit family member.
Here's why: a full 100 percent of snow shoveling-related deaths are caused by cardiac-related injuries, which means that many of people who have died from shoveling now were simply overdoing it, pushing themselves-and their hearts-beyond the limit that was safe for them.
Who can safely get out there and clear the sidewalk of those slippery white flakes? Anyone without the aforementioned back or heart conditions who is also in good physical shape can usually safely shovel away.
Here are a few tips to make sure this task doesn't end with a trip to the emergency room:
- Warm up. Just as you should before any workout (and shoveling snow is a workout, one that's akin to repeatedly lifting weights), give your body a chance to warm up before shoveling. Take a brisk, ten-minute walk or march in place. Move your arms and stretch your back to prepare them for the endeavor.
- Push, don't lift. It is easier on your body to use the shovel to push the snow where you want it to go, rather than to try and pile it into the shovel and then lift it.
- Pace yourself. Remember not to overdo it. It's okay to take breaks. Just make sure to stretch and warm up again before resuming.
- Think small. A small shovel is safer, because it will prevent you from trying to move large quantities of snow. A petite shovel with a curved handle is the most ideal, body-friendly tool for this task.
- Avoid stimulants and depressants. Stay away from caffeine and nicotine before shoveling, as these can increase the likelihood of a cardiac issue. On the flipside, you should also avoid alcohol before shoveling because it can dull your senses and make you more vulnerable to weather-related injuries like frostbite.
- Layer up. You've heard it a million times: dressing in layers is the smartest and most practical way to protect yourself and stay comfortable in virtually all kinds of weather, including winter snowscapes.
- Hydrate. While the snow might make the atmosphere seem moist, you are losing water by exercising. Hydrate before you begin shoveling and when you take breaks.