Every winter, emergency rooms see a noticeable rise in heart attacks while shovelling snow. For many people, this comes as a surprise. Shovelling seems harmless — after all, it’s just moving snow. However, the physical demands placed on the body can be significant, especially when combined with cold temperatures and poor preparation.
The good news is that many of these incidents are preventable with the right approach to movement, exercise, and technique.
Why Shovelling Snow Puts Stress on the Heart
Heart attacks while shovelling snow occur because several risk factors happen at the same time.
Cold temperatures strain the cardiovascular system
Cold weather causes blood vessels to constrict, increasing blood pressure and forcing the heart to work harder.
Sudden, intense exertion
Many people go from being sedentary to performing heavy lifting without warning. This sudden spike in effort can overwhelm the heart.
Holding your breath
People often hold their breath while lifting heavy snow, which further increases blood pressure and cardiac strain.
Heavy, wet snow
Wet snow can weigh far more than expected, placing additional stress on the heart and muscles.
Together, these factors make heart attacks while shovelling snow more likely — particularly in individuals who are inactive, deconditioned, or living with underlying health conditions.
Why Warming Up Before Shovelling Matters
One of the most overlooked ways to reduce heart attacks while shovelling snow is a proper warm-up.
A warm-up:
- Gradually raises heart rate
- Improves blood flow
- Reduces sudden strain on the cardiovascular system
- Prepares joints and muscles for lifting
Simple 5-Minute Warm-Up Before Shovelling
- March in place for 1–2 minutes
- Arm circles and shoulder rolls
- Gentle torso rotations
- Bodyweight squats or sit-to-stands
- Deep, controlled breathing
This short routine can significantly reduce shock to the system when you step outside.
Safe Shovelling Techniques to Protect Your Heart
Using proper technique plays a major role in preventing heart attacks while shovelling snow.
Shovel smart
- Push snow whenever possible instead of lifting
- Use a lightweight, ergonomic shovel
Lift safely
- Bend at the hips and knees, not the back
- Keep the shovel close to your body
- Avoid twisting while lifting
Pace yourself
- Take frequent breaks
- Avoid rushing or competing with time
- Stay hydrated, even in cold weather
Listen to warning signs
Stop immediately and seek medical attention if you experience:
- Chest pain or pressure
- Shortness of breath
- Dizziness
- Pain radiating to the arm, jaw, or back
How Regular Exercise Reduces Heart Attack Risk
Regular physical activity with a Kinesiologist at Longevity Nexum is one of the most effective ways to lower the risk of heart attacks while shovelling snow.
Cardiovascular exercise strengthens the heart
Activities like walking, cycling, swimming, or jogging improve heart efficiency and endurance. A stronger heart is better equipped to handle sudden physical demands.
Strength training prepares the body for lifting
Strength training improves muscle coordination and reduces strain during tasks like shovelling. Stronger legs, core, and upper body make snow removal safer and less taxing. Strength training increases the strength within your body that in order to support joints and mitigate injuries such as a back strain.
Exercise improves blood pressure and circulation
Consistent movement helps regulate blood pressure, cholesterol levels, and blood sugar — all key factors in heart health.
Together, cardio and strength training help ensure your body is prepared for real-life physical challenges, not just gym workouts.
Prevention Is More Effective Than Reaction
Heart attacks while shovelling snow often happen to people who feel “fine” but aren’t physically prepared for the task. Exercise should not be viewed as optional — it is preventative healthcare.
Building strength, endurance, and movement confidence throughout the year dramatically reduces winter health risks.
Final Thoughts
Shovelling snow may seem routine, but it places real demands on the heart. Understanding why heart attacks occur while shovelling snow — and how to prevent them — can save lives.
A proper warm-up, safe shovelling techniques, and consistent exercise year-round are simple but powerful tools for protecting heart health during winter. If you are in Ontario, you know the demands our weather has on our bodies, don’t wait and call us today to prevent a potential heart attack of injury (705) 796-6135
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