Should You Shovel Snow? Age Isn’t the Only Risk Factor
Many people underestimate how strenuous this winter chore can be
Shoveling snow can be as hard as a challenging workout at the gym. Regardless of your age, health and fitness should be your most significant consideration when deciding if you should shovel snow or hire it out.
According to an article published by BBC News in 2017, “Every winter, about 100 people in the US die while shoveling snow.”
Cardiologist Barry Franklin is an expert in the hazardous effects of snow removal. He advises that adults over 55 should avoid shoveling snow altogether. Franklin also acknowledges that “people at greatest risk are those who are habitually sedentary with known or suspected coronary disease, who go out once a year to clear snow.”
Unfortunately, many people under the age of 55 are dangerously out-of-shape. Focusing on the risk factors and what you can do to exercise and shovel snow safely are the keys to reducing injuries and deaths every winter.
Why is shoveling snow so dangerous?
Shoveling snow is a full-body strength and cardiovascular workout that is roughly equivalent to an intense CrossFit workout. Snow shoveling is often not considered exercise, and people tend to underestimate how strenuous the activity can be.
Various factors create the perfect storm for cardiac events during snow shoveling. An article on the Harvard Health Blog updated in February 2020 states,
“Picking up a shovel and moving hundreds of pounds of snow, particularly after doing nothing physical for several months, can put a big strain on the heart. Pushing a heavy snow blower can do the same thing. Cold weather is another contributor because it can boost blood pressure, interrupt blood flow to part of the heart, and make blood more likely to form clots.”
Heart attacks aren’t the only risks. Snow shoveling requires repetitive bending and squatting combined with lifting heavy loads of wet snow. Muscle strains and sprains are common among people without the strength to perform these taxing repetitive movements.
Can you get fit enough to shovel snow safely?
Yes, but it depends on your medical history and current health and fitness level.
Anyone with a medical condition or over 55 should consult with their physician to assess their risks. Some chronic and irreversible conditions might make it necessary to avoid snow shoveling altogether.
Age alone doesn’t necessarily preclude someone from any activity.
The New York Times covered the story of Ed Whitlock, who at 85, ran the Toronto Waterfront Marathon in 3 hours, 56 minutes 34 seconds. Interestingly, he also shovels snow. You don’t need to be a world-class athlete to be fit enough to shovel snow. Whitlock is a great inspiration to anyone who doesn’t want to feel physically limited by age.
In my article, The Fitness Advice I Would Give My Mother and Grandmother, I talked about how we often put unnecessary limits on our physical capabilities as we age.
Whether or not you can safely shovel snow is genuinely dependent on your level of health and fitness. The combination of proper training and healthy lifestyle changes can improve your ability to engage in strenuous activity at any age.
Improve your fitness to reduce the risks.
If you can’t avoid snow shoveling, or you enjoy it, improving your fitness is the best way to reduce the risk of injury.
Talk to your doctor before undertaking any new exercise program.
If you haven’t been doing any exercise, start by walking as many days as you can. Pick a pace that gets your heart rate up but not so high that you can’t carry on a conversation. Walking in the winter can be a safe and enjoyable form of exercise as long as you stick to well-cleared paths to reduce falling risk.
Work with an experienced fitness professional and your doctor to implement a structured exercise program that will gradually and safely build your strength and aerobic fitness.
Know the risk factors and stick to what is safe regardless of age.
Putting age limits on certain activities discourages fit seniors from living independent lives. It also hides the real risk factors to people of all ages. Shoveling snow can be just as dangerous for an unfit young person as it is for someone much older.
Don’t ignore the risks. If you aren’t in good enough shape for a hard workout at the gym, you aren’t fit enough to shovel snow. Regular exercise is the best way to enjoy a broad range of activities safely. You can improve your fitness at any age.
If you will shovel snow, treat the chore as a hard workout — warm-up your muscles before going outside. Stay hydrated, take breaks often, and listen to your body. It’s just not worth it to push through the pain to get the task done with snow shoveling.
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