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Shovelling snow can take a physical toll. Here’s how to avoid injury. As winter sets in across Canada, many people are preparing to shovel snow from their driveways and sidewalks. While it may seem like a harmless winter chore, it’s important to be aware of the potential health risks and take preventative measures to avoid injury.
Health Risks Associated with Snow Shovelling
Shovelling snow can lead to a range of health issues, from back problems and bone fractures to heart attacks. In particular, seniors are at an elevated risk of injury. The Public Health Agency of Canada reports that falls are the leading cause of hospitalization and death for people aged 65 and older, often exacerbated by icy and slippery conditions.
Studies have shown that the rate of heart attacks tends to increase following heavy snowfall. Research published in The Canadian Medical Association Journal indicated that hospital admissions for heart attacks in men rise after heavy snowfall. Dr. Scott Lear, a professor of health sciences at Simon Fraser University and a Heart & Stroke Foundation Chair in cardiovascular prevention research, points out that not everyone who shovels snow experiences a heart attack. However, it could be a trigger if it’s an activity that a person is not used to, or if it’s the most active they are in their daily lives.
Preventing Injury while Shovelling Snow
Preventing snow shovelling injuries involves understanding proper technique and knowing when to ask for help. To reduce strain on the body, it’s important to avoid twisting the torso, lift with the legs, and keep the shovel load close to the body. Pacing yourself and using a lightweight shovel can also help prevent injury.
Dr. Gbolahan Okubadejo, a New York-based spinal and orthopedic surgeon, recommends stretching before shovelling to warm up the muscles and increase flexibility. This can help reduce the risk of strains and tears, especially in cold temperatures when muscles are more prone to stiffening.
Maintaining Heart Health during Snow Shovelling
When it comes to heart health, Dr. Lear suggests warming up with a brisk walk and some quick stretches before starting to shovel. This gives the body a chance to adapt to the physical activity, thereby reducing the risk of heart strain. Regular workouts and maintaining overall good health can also help minimize the risk factors for heart attacks associated with snow shovelling.
When to Seek Help
If shovelling snow is challenging even after warming up and stretching, it may be time to ask for help. Family members, neighbors, or snow-removal services can be called upon to help clear snow. While it’s important to keep driveways and sidewalks clear during winter, it’s more important to keep yourself safe.
