DETROIT — This winter, Michigan is predicted [farmersalmanac.com] to experience above-average snow falls. As residents begin heading outdoors to clear driveways and walkways, physicians at Blue Cross Blue Shield of Michigan and Blue Care Network recommend keeping health and safety top of mind.
Here are some facts and safety tips related to shoveling:
- Shoveling Snow can be Hard Work. Clearing snow for 15 minutes qualifies as a moderate, physical, daily activity according to the Centers for Disease Control and Prevention [cdc.gov]. However, for many sedentary, out-of-shape Americans, shoveling heavy, wet snow for 10 minutes is the equivalent of running on a treadmill to the point of exhaustion. Studies [nationwidechildrens.org] show major snow storms are often associated with increased emergency room visits for everything from muscle aches to heart attacks and the common denominator is snow shoveling.
- Cold Temperatures Don’t Help. Cold air can cause a sudden increase in blood pressure and heart rate, even for people who don’t have a history of blood pressure problems. Cold air can also constrict blood vessels and decrease oxygen flow to the heart, heightening the risk for a potentially fatal heart attack. The American Heart Association [heart.org] reports hypothermia occurs when body temperature falls below 95 degrees Fahrenheit, and symptoms include: lack of coordination, mental confusion, slowed reactions, shivering and/or sleepiness.
- Dress in Layers. In windy conditions, wear a hat, scarf, mask and/or goggles. Be sure to cover the neck and face to create a “well effect,” which helps avoid direct inhalation of cold air that can constrict arteries and decrease the heart’s oxygen supply. In bitter cold temperatures, wearing a warm hat keeps the body warm because heat can be lost via the scalp if uncovered.
- Take Breaks. Break up the time spent shoveling to head inside, hydrate, rest and warm up every 15-20 minutes. Go slow, and ease into the work to avoid a sudden load on your heart. An average shovelful of heavy, wet snow weighs 16 to 20 pounds. That means for every 10 minutes of typical shoveling, you’ll be clearing more than 2,000 pounds.
- Learn Proper Technique. Avoid heavy lifting by pushing or pulling the snow out of the way when possible. Newly fallen snow is usually lighter, so don’t wait to remove it. Remove heavy snow in two stages: First, skim off the top layer, and then remove the bottom. If snow is too heavy to lift, push or pull it out of the way.
- Get the Right Shovel. Shovels with “S”-shaped handles and non-stick blade surfaces require less effort and minimize chances of back pain that could result from improperly bending or twisting. Also opt for smaller shovels [popsci.com] – they help make the job a little easier with lighter shoveling. If you are having problems with your shovel, you may look into investing in a snow blower.
- Ask for Help. Getting help from friends or neighbors is a great way to ensure the job gets done quickly while avoiding the risk of injury or health problems. If shoveling alone, it’s also important to make sure a family member knows in case of any unexpected issues. If you have a lot to clear, consider hiring a snow removal service.
- Warm Up and Cool Down. Before shoveling, warm-up by stretching muscles, especially in the morning. Muscles are less susceptible to injury during physical activity after a warm-up. Once you have finished shoveling [popsci.com], walk around to help cool your body down.
- Stay Properly Hydrated. Avoid dehydration by drinking fluids before and during shoveling, but avoid stimulants like caffeine and nicotine that can raise your heart rate and restrict blood vessels. Breathing cold air also dehydrates the body.
Immediately stop if you feel any sort of pain, discomfort, pressure or squeezing in your chest, develop an upset stomach or discomfort in one or both arms or jaw. If you have any of the following conditions (or a family history of them), talk to your physician before shoveling snow:
- A history of heart problems, heart disease or previous heart attack
- Previous experience with back problems or asthma
- High blood pressure
- High cholesterol level
- Past history of smoking or are a current smoker
- Lack of daily, dedicated physical activity
Blue Cross Blue Shield of Michigan, a nonprofit mutual insurance company, is an independent licensee of the Blue Cross and Blue Shield Association. BCBSM provides and administers health benefits to more than 4.6 million members residing in Michigan in addition to employees of Michigan-headquartered companies who reside outside the state. In 2018, Blue Cross Blue Shield of Michigan received the J.D. Power Award for “Highest Member Satisfaction Among Commercial Health Plans in Michigan.” For more company information, visit bcbsm.com [bcbsm.com] and MiBluesPerspectives.com [mibluesperspectives.com].
