SHOVEL SMART FOR A HEALTHY HEART

 Snow shoveling and other strenuous winter activities such as pushing a heavy snow blower can raise your blood pressure and heart rate, increasing stress on your heart and raising your risk for a heart attack if you’re not prepared. Follow the tips below for safe shoveling.

Before You Shovel

Dress for the Cold

• Wear several thin layers to stay warm but avoid overheating.

• Cover your mouth and neck with a scarf so warm air hits your lungs first.

• Choose waterproof boots and gloves so you stay dry and warm.

Stay Hydrated & Eat Light

• Drink water before you start — cold weather increases dehydration risk.

• Avoid heavy meals right before shoveling, as digestion diverts blood from your heart.

Warm Up Your Muscles

• Stretch your legs and trunk before heading outside.

• Wait about 1 hour after waking up to shovel — most heart attacks occur early in the morning.

While You Shovel

Use the Right Shovel

• Choose a lightweight, ergonomic shovel.

• Shovel soon after snow falls while it’s lighter.

Pace Yourself

• Shovel slowly and take frequent breaks indoors.

• Limit sessions to 10–15 minutes if not regularly active.

Protect Your Back

• Push snow when possible instead of lifting.

• Bend your knees and use your legs.

• Only move small amounts of snow at a time.

For more information on safe shoveling, visit:

mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling