KENOSHA — Before you grab that shovel this morning — there is something important you need to know.
According to the American Heart Association, snow shoveling can be as demanding on your heart as a treadmill stress test. For people heading outside to clear their driveways and sidewalks after heavy snowfall, that warning could not be more timely.
In Kenosha, Nedi Marquez woke up to find her entire driveway buried in snow and got right to work clearing it.
"A few days ago it was really nice weather, 50 to 60 degrees almost, and then all of a sudden it's a bunch of snow," Marquez said.
But Nedi knows how to do it safely, and her advice is worth hearing before you head outside.
"If you can — find more stability with your knees and push up with your leg instead of depending so much on your back, because it will definitely hurt your back," she said. "You hear people all the time saying 'my back hurts from shoveling snow,' definitely if you can find a good stance with the knees, use that."
WATCH: What residents need to know before shoveling snow
So why is shoveling so hard on your heart? The American Heart Association explains it this way — shoveling is mostly arm work, which is more taxing on the heart than leg work. When you strain to lift heavy loads you unconsciously hold your breath, causing big increases in heart rate and blood pressure.
Cold air constricts blood vessels throughout the body, making your heart work even harder in conditions that are already pushing it to its limits.
The risk is especially high for people who are sedentary, have high blood pressure, diabetes, high cholesterol, or have had a previous heart attack or stroke. The American Heart Association says those individuals should get someone else to do their snow removal entirely.
Here is how to shovel safely:
- Start gradually and pace yourself — don't try to clear everything at once
- Push or sweep the snow rather than lifting and throwing it — it involves less exertion on your heart
- Cover your mouth and nose and wear layered clothing, a hat, and gloves
- Use a snow blower if possible — research shows it doesn't raise your heart rate as high as shoveling
Stop immediately if you feel chest pain, feel lightheaded, or start having heart palpitations, and call 911 if symptoms don't subside.
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