Shovelling Heavy Snow Without Hurting Your Back or Heart

Shovelling looks like an ordinary chore, but doctors treat it as strenuous exercise. Cold air narrows blood vessels while you lift heavy, wet loads, and that combination strains both the back and the heart.

Who should not shovel

People with heart disease, high blood pressure, a past back injury or anyone who rarely exercises should leave the heavy snow to someone else. The same goes for the first hour after a big meal or a cigarette.

Warm up and dress in layers

Walk around and stretch your arms, shoulders and legs for five minutes first.
Wear layers you can open, a hat, and boots with real grip.
Drink water: you sweat more than you think in winter clothes.

Push more, lift less

Use a pusher-style shovel to move snow along the ground. When you must lift, take small loads, bend your knees, keep the shovel close to your body and turn your feet instead of twisting your waist.

Take breaks

Stop every ten to fifteen minutes. Clearing a few centimetres several times during a storm is easier than one huge job at the end.

Know the warning signs

Chest pressure, pain spreading to the arm or jaw, shortness of breath or dizziness are a reason to stop at once and call 911.

Or hand it off

Our crew does the lifting for you: driveway, steps, walkway and the car on the street.

Keep reading: Digging out a buried car · The plow ridge at your driveway · Icicles and roof snow