Shovelling Risks: Here’s How You Can Protect Yourself and Help Others

A man shovels a path to his house in Fort Erie, Ont., on Nov. 19, 2022. (The Canadian Press/Nick Iwanyshyn)

Shovelling may be an essential winter activity for many Canadians, but it can also be a dangerous one.

The exertion of shovelling snow is often associated with back and neck injuries, but it can also increase risk of heart attack for the elderly and those who aren’t used to regular exercise.

And that makes having a plan in place to deal with snow-clogged driveways and walkways essential for seniors and those with heart conditions and related issues such as high blood pressure.

Programs like Snow Angels, a Canada-wide initiative that connects good Samaritans with people in need of shovelling help, can be a good option for those in need of aid. Started in London, Ont., the platform has gone digital to connect seniors and others that need help with “snow angel” volunteers coast-to-coast. While the platform doesn’t actively recruit volunteers, it provides a place for people to connect to either offer their services or request assistance.

It uses Google Maps, showing a snowflake in the general area of each user. Users can message each other and make arrangements, including giving their precise address to a snow angel ready to help.

How Shovelling Impacts the Heart

Shovelling snow can be a demanding workout, taking up more than 75 percent of the maximum heart rate, according to a 2017 study in the Canadian Medical Association Journal.

The study, which examined data between 1981 and 2014, compared days with no snow to those with 20-centimetre dumpings and found that shovelling after a snowstorm increases the risk of going to the hospital for a heart attack, especially for men.

A snowfall of 20 centimetres increased the chance of being hospitalized by 16 percent and of dying from a heart attack by 34 percent. The study also found that one-third of heart attacks happened the day after a snowstorm and 10 percent after snowfalls of five centimetres or greater.

Shovelling is no more dangerous than any other cold weather activity, however. Being active in the winter causes the arteries to constrict at a time when the heart is beating faster, according to Medical News Today. This allows less blood to flow to the heart which can lead to higher blood pressure and poor blood flow, forcing the heart to work harder.

Even walking through dense snow or snow drifts can strain the hearts of those with cardiovascular issues, according to the American Heart Association.

Symptoms of a heart attack include shortness of breath, chest discomfort with feelings of tightness or pressure or pain that may spread from the chest area down the arms or to the neck, jaw or shoulders, according to Health Canada. Other signs to watch for are pale skin, sweating or weakness, nausea, vomiting and possible indigestion, and anxiety or fear.

“Most symptoms of a heart attack are the same for men and women,” Health Canada said, but added that “women are more likely to feel some discomfort in the chest rather than a sharp pain or tightness.”

Safe Shovelling

A shovel full of snow can weigh anywhere between 10 and 30 pounds if it is water-logged. And that means repeated lifting can take a toll on the body, especially for those with heart issues or bad backs.

Snow shovelling may be linked to heart issues and back pain, but it can be done with minimal risk for most people if the correct precautions are taken. These steps can help promote safety while shovelling.

1. Monitor heart rate

A Canadian Heart and Stroke Foundation blog post by Dr. Scott Lear suggests that anyone who has been diagnosed with a heart-related disease wears a monitor to track their heart rate. Wearing a monitor ensures the heart isn’t working harder than it should be based on target and maximum heart rates.

Maximum heart rate can be determined by subtracting one’s age from 220, according to the American Heart Association. Target heart rate during moderate-intensity activities should be roughly 50 to 70 percent of the maximum heart rate, while during vigorous physical activity it’s approximately 70-85 percent of the maximum.

A 50-year-old, for instance, would have an ideal heart rate of 85 to 145 beats per minute with a maximum rate of 170 while a 65-year-old’s target heart rate would be 78 to 136 beats per minute with a maximum rate of 155.

The Association recommends those not used to vigorous activity “aim for the lower range” of their target zone.

2. Choose the right shovel

Any job is easier with the right tools, including shovelling. To make the job easier, use a shovel with a smaller blade. This, Dr. Lear says, will reduce the chance of muscle injury.

“Choose a shovel height that’s right for you,” he writes. “If it’s too short, it will cause you to bend over and strain your back.”

3. Warm up

Taking the time to warm up is essential during cold weather. Dr. Lear suggests shovelling at a comfortable pace to allow the body to heat gradually.

4. Use proper technique

Wet, heavy snow can be tackled with a smaller shovel blade to keep the weight reasonable. Use one hand as close to the blade as possible and lift with your legs rather than your back. “Keeping the shovel close to your body will make it easier,” Dr. Lear says. “Don’t twist your back, but move your feet to deposit the snow.”

5. Take a break

Don’t rush through the job and work harder than necessary. Work at a pace that is comfortable and take a break when needed.

6. Stay hydrated

While dehydration is commonly associated with hot weather, it can occur during the winter too, which is dangerous because “the body does not sense thirst as well when it’s cold outside,” according to the Windsor-Essex County Health Unit.

“Staying hydrated… will keep your blood pressure normal, protect and cushion your joints and organs, control your body temperature, and keep you aware and alert,” reads a bulletin from the health unit.

Common symptoms to watch for include muscle cramps, fatigue, mood swings, headache, dry lips or mouth, flushed skin, and dizziness.

Shovel Lovers Unite

Shovelling is a great way to get active outdoors in the winter for the healthy and able-bodied. Whether you have extra time on your hands and want to do some good or you just enjoy outdoor activity, you could become a snow angel.

Registering is as simple as typing in your name, postal code, and email address and choosing a password. The Snow Angels platform has dashboards for each city involved and the privacy of users is always protected.

The system can work well in any community, said founder Lincoln McCardle.

“As long as you promote it locally... the system is going to work for you,” he said.

The goal, he said, is to have at least one volunteer for each person needing help, so it’s important to promote it to both groups of people.

Winter can be an isolating time, particularly for the elderly, he said, adding that Snow Angels brings people and communities closer together.