Shovelling snow can take a physical toll. Here’s how to avoid injury | Canada Voices

Winter in Canada means many of us are shovelling snow. But anyone digging out their driveway or clearing the sidewalk should be conscious of how that exercise might affect their health.

Shovelling snow has been linked with increased rates of back problems, bone fractures and even heart attacks, with studies suggesting that seniors are particularly vulnerable to injury.

We spoke with some experts about the associated risks and best practices to help keep yourself safe.

The rate of heart attacks increases after heavy snowfall

A study in The Canadian Medical Association Journal showed that hospital admissions for heart attacks in men rose after heavy snowfall.

But experts say it’s important to understand individual risk factors.

“Sometimes people assume that it’s the activity that’s the danger. But not everybody gets a heart attack when they’re shovelling snow,” said Dr. Scott Lear, a professor of health sciences at Simon Fraser University and a Heart & Stroke Foundation Chair in cardiovascular prevention research. “With people who have a heart attack from snow shoveling, it may be because it’s an activity they’re not used to. It might be the most active that they are in their daily lives.”

Prior research found that individuals who experienced a heart attack related to snow shovelling were 3.6 times more likely to have a family history of premature cardiovascular disease and were 4.8 times more likely to be men. Older adults were also shown to be at risk.

Dr. Lear also pointed to temperature being a contributing factor for heart attacks while shovelling snow. In the cold, our bodies take longer to warm up. That can result in delayed oxygen to the heart, making vulnerable people more prone to chest pain and heart attack.

Stateside, a study in The American Journal of Emergency Medicine showed approximately 11,500 people were hospitalized each year between 1990-2006 from snow-shovelling related incidents. While a small minority of snow-shoveling injuries were related to heart problems, just seven per cent, every shovelling fatality was heart-related.

Snow shovelling can lead to back injuries and broken bones

Another major contributor to snow-shovelling related hospital visits are back injuries. According to Dr. Gbolahan Okubadejo, a New York-based spinal and orthopedic surgeon, the exercise is a perfect storm for back problems.

“The activity combines heavy lifting, awkward bending and repetitive movements, which places significant strain on the muscles, ligaments and discs in the lower back, especially when done with poor body mechanics,” he said. “Cold temperatures also cause muscles to stiffen and reduce flexibility, making them more susceptible to strains and tears when suddenly stressed.”

Ice in the cold weather and slippery conditions during snowfall can also lead to falls. Those falls can be a particular challenge for older adults. According to the Public Health Agency of Canada, falls are the leading cause of hospitalization and death for people aged 65 and older.

Tips to avoid injury while shovelling: stretching, proper technique and asking for help when needed

If you’re going to be shovelling snow, experts say there are a number of best practices to avoid injuries. Dr. Okubadejo suggests a focus on form: Avoid twisting your torso, lift with your legs and keep the shovel load close to your body to reduce strain. Pacing yourself and choosing a lightweight shovel can also help. The Heart and Stroke Foundation of Canada offers similar suggestions while also advising to dress in layers so you can remove some once your body warms up.

When asked about best practices for heart health, Dr. Lear advocated for warming up with a brisk walk and some quick stretches before starting to shovel, giving your body a chance to adapt before jumping into the exercise. He also pointed out that regular workouts and being in better overall health can help limit the risk factors for heart attacks and other strains that can come from shovelling.

“That makes everyday activities that are thrown at us easier if we’re in better fitness, better strength. And as we get older, it’s actually more important to do resistance training exercises to maintain that mobility function and independence of living as well.”

If you feel like breaking out the shovel (or snow blower) may be challenging even after stretching and a warm-up, it might be time to think about asking for some help, whether from family members, neighbours or snow-removal services. While it’s important to clear the snow, it’s more important to keep yourself safe.