{"id":594316,"date":"2023-01-05T09:51:46","date_gmt":"2023-01-05T15:51:46","guid":{"rendered":"https:\/\/news.sellorbuyhomefast.com\/index.php\/2023\/01\/05\/snow-shoveling-and-health-hazards-how-to-clear-snow-safely-this-winter\/"},"modified":"2023-01-05T09:51:46","modified_gmt":"2023-01-05T15:51:46","slug":"snow-shoveling-and-health-hazards-how-to-clear-snow-safely-this-winter","status":"publish","type":"post","link":"https:\/\/newsycanuse.com\/index.php\/2023\/01\/05\/snow-shoveling-and-health-hazards-how-to-clear-snow-safely-this-winter\/","title":{"rendered":"Snow Shoveling and Health Hazards: How to Clear Snow Safely This Winter"},"content":{"rendered":"
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Jan. 4, 2023 — The winter stolstice passed on Dec. 21, ushering in a season of substantial snow, with thousands of Americans heading out to shovel their driveways in the coming months.<\/span><\/p>\n

But snow shoveling can be dangerous: <\/span>One study<\/span><\/a> found it\u2019s responsible for 11,500 serious injuries and almost 100 deaths annually. So before you reach for your shovel, or even your snow blower, familiarize yourself with the risks and take precautions.<\/span><\/p>\n

How Strenuous Is Shoveling?<\/strong><\/span><\/p>\n

Snow shoveling places enormous stress on the heart, says Barry Franklin, PhD, professor of Internal Medicine at the Oakland University William Beaumont School of Medicine in Royal Oak, MI, who became interested in the impact of show shoveling on health early in his career after two close friends died of heart causes after shoveling snow.<\/span><\/p>\n

A study <\/span><\/a>conducted by Franklin and his colleagues focused on 10 healthy men, aged 35 or younger, who underwent a stress test to assess their heart rate, blood pressure, and fitness level at maximal exertion. On a different day, the same men shoveled snow for 10 minutes while wearing an electrocardiogram (EKG) monitor, blood pressure monitor, and a device to measure energy expenditure.\u00a0<\/span><\/p>\n<\/section>\n

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\u201cWe found that the heart rate and blood pressure during snow shoveling were equal to or greater than maximal treadmill testing,\u201d says Franklin, a volunteer with the American Heart Association (AHA), which recently r<\/span>eleased a statement shining light<\/a> on some of the risks of snow shoveling.<\/span><\/p>\n

\u201cCouple that with cold temperature, which decreases blood flow to the heart and increases blood pressure, and you\u2019re causing a tremendous demand on the heart.\u201d\u201c<\/span><\/p>\n

Each shovelful of wet snow weighed about 16 pounds, and the men filled their shovels an average of every 5 seconds during the 10-minute period.\u00a0<\/span><\/p>\n

\u201cThat means close to 2,000 pounds were moved during the 10 minutes, [or] the equivalent weight of a midsize car,” Franklin says.\u00a0<\/span><\/p>\n

There are many reasons beyond the strain of heavy lifting that make shoveling so demanding to the heart.\u00a0<\/span><\/p>\n

\u201cWhen you\u2019re shoveling, you\u2019re typically standing still, and your arms are doing all the work. Blood pools in your lower extremities because your legs aren\u2019t moving, so there\u2019s insufficient blood flow back to the heart at a time when the heart needs that oxygenated blood desperately,\u201d Franklin explains.<\/span><\/p>\n<\/section>\n<\/div>\n

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Breathing cold air causes blood vessels to constrict, which raises blood pressure and limits blood flow.\u00a0<\/span><\/p>\n

\u201cWhen you put all of these factors together, and you add underlying heart disease, you have a \u2018perfect storm\u2019 for catastrophic events,\u201d says Franklin.<\/span><\/p>\n

Who\u2019s at Risk?<\/strong><\/span><\/p>\n

Although we usually regard exercise as being good for the heart, physical exertion is a \u201cdouble-edge sword,\u201d notes Franklin, who is the co-author of the books <\/span>Take a Load Off Your Heart\u00a0<\/span><\/i>and\u00a0<\/span>Prevent, Halt and Reverse Heart Disease<\/span><\/i>.<\/span><\/p>\n

\u201cExercise can be protective to your heart if you\u2019re physically active on a regular basis,\u201d he says. But vigorous, strenuous exercise can trigger a heart attack or sudden cardiac death, especially if you\u2019re not in shape.<\/span><\/p>\n

And even if you\u2019re in good shape, shoveling can still place you at risk, although your risk is probably lower, he notes. One study suggests that up 85% of U.S. adults over age 50 have plaques in their arteries even if they have no symptoms. Extreme exertion can cause plaque to rupture, leading to a heart attack.\u00a0<\/span><\/p>\n<\/section>\n

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People at highest risk for shoveling-related cardiac events are people over age of 45, \u00a0people with hidden heart disease or known cardiac problems, people who are typically inactive, are overweight or obese, and people who have one or more cardiac risk factors, such as cigarette smoking, high cholesterol, or diabetes, Franklin says.<\/span><\/p>\n

Protecting Your Back<\/strong><\/span><\/p>\n

Ken Hansraj, MD, an orthopedic spine surgeon at in Poughkeepsie, NY, says that show shoveling affects not only the heart but also the back.<\/span><\/p>\n

\u201cLifting and carrying snow places strain on the back, so pushing or sweeping are better than lifting,\u201d Hansraj says. \u201cBut if any lifting needs to be done, use a lightweight ergonomic shovel, which has a bend in the middle.\u201d\u00a0<\/span><\/p>\n

Don\u2019t lift too much at once, warns Hansraj, who is the author of the book <\/span>Watch Your Back: Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery.<\/span><\/i> Instead, “take small ‘bites,'” he suggests.\u00a0<\/span><\/p>\n

He advises people to \u201cmove aside small chunks that are light and easy. You\u2019ll get worn out more quickly if you move heavier loads, and the stress on your back and heart will be greater. This might seem slower but before you know it, you\u2019re done.\u201d And be aware of the \u201cquality of the snow. Wet snow weighs more than dry snow, which is more like baby powder and is a pleasure to play with.\u201d<\/span><\/p>\n<\/section>\n<\/div>\n

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Pace yourself by dividing the task into smaller units.\u00a0<\/span><\/p>\n

\u201cYou can divide your driveway into regions — the front of the driveway, the east side, the west side, and the back. Take your time clearing the regions and take a break between regions,\u201d suggests Hansraj.\u00a0<\/span><\/p>\n

Before, During, and After\u00a0<\/strong><\/span><\/p>\n

Hansraj recommends warming up indoors before going outdoors to shovel.\u00a0<\/span><\/p>\n

\u201cStretch out your neck, back, hamstrings, quadriceps, and Achilles tendon, pull the elbows in front of your chest, and stretch out your shoulders.\u201d He recommends doing 10 squats, 10 pushups, and 30 seconds of planking.<\/span><\/p>\n

The reason for these preliminary exercises is to \u201cprepare your \u2018shock absorbers\u2019 — your thighs and your innermost and outer core,\u201d he explains. \u201cFor example, there\u2019s a point when you\u2019re shoveling that you\u2019re squatting and your thighs are engaged, and you want them rather than your back to carry the stress.\u201d<\/span><\/p>\n

He also recommends deep belly breathing before going outdoors and remaining conscious of your breathing throughout the shoveling.\u00a0<\/span><\/p>\n<\/section>\n

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\u201cIf your breath starts to change and become labored, then quit shoveling,” he says.\u00a0<\/span><\/p>\n

If you do lift snow, do it carefully, remaining aware of your posture. Keep your head upright, looking up, expand your chest, keep your shoulders behind you, contract your stomach muscles, and tuck your pelvis.\u00a0<\/span><\/p>\n

\u201cThe further away the shovel is from the body, the more the weight will exert pressure on your spine, so stand close to the shovel,\u201d Hansraj says. Keep your feet spread shoulder-width apart for a strong base of support, and squat, bending your knees while keeping your back straight.\u00a0<\/span><\/p>\n

Listen to your body. If you\u2019re getting tired or short of breath, or if you feel changes in your heart rhythm, stop shoveling. Stop if you feel your neck muscles or lower back begin to ache or if you have near misses when taking steps or placing the snow.\u00a0<\/span><\/p>\n

Hansraj suggests taking a long, hot shower after shoveling. You may want to do some more stretches while in the shower. If you experience mild muscle aches, you can take an anti-inflammatory medication like ibuprofen or use an over-the-counter cream.<\/span><\/p>\n<\/section>\n<\/div>\n

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But if you\u2019re having chest pain or pain that goes up to your jaw or down your arms, or any type of difficulty breathing, get medical help because those could be signs of a heart attack.\u00a0<\/span><\/p>\n

Additional Safety Tips<\/strong><\/span><\/p>\n