Shoveling snow safely: protect your heart this winter

Colorado Springs usually sees its first snow around late October, and this winter may bring more than usual. NOAA's winter outlook calls for 100% to 135% of normal snowfall in southeastern Colorado, including the Springs and Pueblo, with a strong El Niño expected to drive it from December through March. That means a lot of time with a shovel.

Most of us think of shoveling as a chore, not exercise. Your heart doesn't see it that way.

Why shoveling is hard on the heart

In a classic study in JAMA, heavy snow shoveling pushed untrained men's heart rates above 85% of their maximum within two minutes, a load similar to a treadmill stress test. The American Heart Association lists several reasons it's so demanding:

• It's arm work. Using your arms strains the heart more than using your legs.
• You hold your breath. Lifting a heavy load often means straining without breathing, which spikes heart rate and blood pressure.
• Your legs stay still. Standing in one place lets blood pool in the legs instead of returning to the heart.
• Cold air tightens blood vessels. That raises blood pressure and can narrow the arteries that feed the heart.

A large study from Quebec found that the day after a heavy snowfall, men had higher odds of being hospitalized for a heart attack or dying from one, and the risk rose with longer stretches of snow. The same link didn't show up in women, and the authors suspect that's because men are more likely to do the shoveling.

Who should hand off the shovel

Ask someone else to clear the snow, hire it out or use a snow blower if you:

• Have had a heart attack, a stent, bypass surgery or a stroke.
• Have known heart disease, or chest symptoms with exertion.
• Have several risk factors, like high blood pressure, high cholesterol, diabetes or smoking, especially if you don't exercise regularly.

A snow blower is easier on the heart, but it's still work, so take it at a steady pace.

How to shovel smarter

• Warm up first. Walk around or march in place for a few minutes before you start.
• Push, don't lift. Sweep or push snow to the side when you can. When you do lift, take small scoops, bend your knees and keep breathing.
• Go early and often. Clearing a few inches at a time is easier than one heavy, wet pile at the end of a storm.
• Pace yourself. Take breaks, drink water, and skip shoveling right after a big meal.
• Dress for it. Wear layers, a hat and gloves, and cover your nose and mouth on cold, windy days.
• Clear the vents. After a storm, check that snow isn't blocking your furnace and water heater vents. My carbon monoxide note explains why.

Warning signs to stop

Stop right away if you feel chest pain or pressure, shortness of breath that's out of proportion, lightheadedness, nausea, pain in your jaw, neck, back or arm, or a racing or irregular heartbeat. If it doesn't ease within a few minutes of resting, call 911. Don't drive yourself to the hospital. If someone collapses and isn't breathing normally, call 911 and start hands-only CPR.

The best protection is being in shape before the snow falls. Regular, steady cardio like Zone 2 training makes every winter chore easier on your heart.

Sources: American Heart Association. Snow shoveling, cold temperatures combine for perfect storm of heart health hazards. January 11, 2024. heart.org. Franklin BA, Hogan P, Bonzheim K, et al. Cardiac demands of heavy snow shoveling. JAMA. 1995;273(11):880–882. Auger N, Potter BJ, Smargiassi A, et al. Association between quantity and duration of snowfall and risk of myocardial infarction. CMAJ. 2017;189(6):E235–E242. doi:10.1503/cmaj.161064. KRDO. Strong El Niño could bring extra snow to southeastern Colorado, NOAA winter outlook says. October 16, 2026. krdo.com.