Snow Shoveling Safety Tips

Research shows that shoveling snow is a tremendous workout, increasing heart rate and blood pressure more than exercising on a treadmill! The physical exertion can put a strain on the heart, back, and arms, and can be downright dangerous — even for those who are physically fit. In fact, every winter, snow shoveling causes back injuries, heart attacks, and hundreds of deaths across North America.

Here are some safety reminders to help you minimize risk and injury while you shovel snow:

If you have a heart condition, doctors advise against shoveling entirely. Cold air causes arteries to constrict and decreases blood supply. Combine that with intense physical activity, and you have ideal conditions for a heart attack. Bottom line: Never shovel snow. Hire someone to do it, or ask a relative or friend to do it for you.

Doctors also recommend against shoveling if you are pregnant; if you have diabetes (as you may be at risk for low blood sugar or frostbite which diabetic neuropathy may prevent you from feeling); and if you have asthma, which the cold can trigger.

If you are sedentary and not used to physical activity, use extra caution when shoveling. Don’t rush, and don’t overdo it.

Warm up as you would for any workout. Move briskly for five minutes to get your blood moving. Stretch your leg and lower back muscles.

Take frequent breaks. Pause briefly between each scoop, and every 10 to 15 minutes, take a break for a few minutes.

Wear snow-proof boots with a thick tread, and warm but flexible gloves. Consider covering your mouth with a scarf to avoid breathing too much cold air, and wear a hat to avoid heat loss through your head.

To ease stress on the muscles and joints, try switching sides every few minutes. Shoveling with your non-dominant hand (your left hand if you’re right-handed, and vice versa) on the back of the handle might feel awkward at first, but alternating sides can reduce strain.

Don’t shovel alone. Just as you shouldn’t swim alone, you shouldn’t shovel alone either. You want someone there in the event of a medical emergency.

Don’t buy the biggest shovel you can find. A shovel with a wide surface area can scoop up more snow than most people can safely lift. Consider buying an ergonomic shovel with an adjustable-length or curved handle to reduce painful bending.

To reduce the risk of back injury, push snow ahead, facing forward with your knees bent. Then, keeping knees bent, slide one hand as close to the blade as is comfortable, hold the weight of the snow and shovel close to your body, and lift and toss the snow to the side without extending your arms far from your body.

If the snow on the ground is thick, shovel it in multiple layers of just a few inches at a time, so you’re lifting less weight. Better yet, don’t lift at all. If space allows, just push the snow to the side. If the snow is dense or icy, or if there’s just too much of it to manage, don’t overtax yourself. Get help, or consider purchasing a snow blower. While it still takes energy, it’s less strenuous than shoveling.

Remember: Canadian winters can be harsh, and a snowstorm or other weather emergency can strike in your area at any time. Be prepared.

For additional resources and support, contact us any time, 24/7, or access the following online resources:

Preparing for Winter Storms >
Preparing for a Power Outage >
Planning for Emergencies with Your Childcare Provider >
Creating a Family Emergency Plan >

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