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