Why Shoveling Snow Can Be Risky — Especially for Older Adults

Research shows that heavy snowfall is linked to a spike in heart attacks among men. Health experts say shoveling snow can be more dangerous than many people realize, especially as they get older.

Shoveling snow may feel like a routine winter chore. But health experts say it can place serious strain on the body — especially the heart — and the risks increase with age.

The risk stems from a combination of cold temperatures and intense physical exertion — a mix that research shows can be especially dangerous for men.

A Canadian study spanning over three decades found that heart attacks in men increased by 16% after significant snowfalls, with a 34% rise in deaths.

The American Heart Association also cites research associating about 7 to 8 inches of heavy snow with 16% higher odds of men being admitted to the hospital with a heart attack.

Why Shoveling Is So Hard on the Heart

Snow is heavier than it looks. In fact, one study estimates the average shovelful weighs 16 pounds. Barry Franklin, Ph.D., a spokesperson for the American Heart Association, said that adds up quickly. “That’s 16 pounds per shovel, 12 lifts a minute for 10 minutes,” he said.

Researchers also found that shoveling can push a person’s heart rate up to 97% of their maximum — higher than during a maximum treadmill test.

Cold air adds another layer of stress. When you breathe in frigid air, blood vessels constrict. That raises blood pressure and makes it harder for the heart to circulate blood.

When a person shovels, they stand in one place while lifting heavy snow with their arms. This is called static exertion. “With this kind of exercise, you see sudden, big increases in heart rate and blood pressure,” Franklin said.

Dr. Michael Miranda, an orthopedic surgeon and physician-in-chief at The Bone and Joint Institute at Hartford HealthCare, urges shovelers to be prepared.

“Shoveling snow and moving snow is strenuous exercise. So you need to warm up so that it's not a stress on your system. Not only your bones, and your joints and your muscles, but also your heart,” Miranda said.

Age and Hidden Risks

According to Franklin, the risk increases for adults around age 45 to 50 and older, particularly those with known or undiagnosed coronary artery disease. “People don’t run into trouble if they’re 20 or 30 because they haven’t developed coronary artery disease," he said.

Many people may not know they have heart disease. Conditions like high blood pressure and diabetes raise the risk, even without symptoms.

Miranda said anyone over 65, or with a history of cardiac disease or hypertension, should avoid shoveling altogether.

Injuries Beyond the Heart

It’s not only the heart that people should worry about. Miranda warned that lifting and twisting while shoveling can also lead to back injuries.

“With regard to snow, certainly moving the snow, you don't want to lift, you want to push it. When you push it, you want to make sure that you're using your legs. You don't want to lift through your back,” he said.

Falls are also common in winter. Icy patches increase the risk of slipping. Extreme cold can lead to frostbite or hypothermia if the skin is exposed.

How to Reduce the Risk

To avoid the pitfalls of shoveling, experts recommend warming up before starting, dressing in layers, and covering exposed skin.

To reduce stress on the heart and body, it is better to push snow instead of lifting it. Taking frequent breaks and avoiding heavy meals, smoking, or alcohol before shoveling may also help.

Pay attention to warning signs. “If you have pain or discomfort anywhere from the belly button up, stop,” Franklin said. If symptoms of a heart attack appear, call 911 immediately.

Shoveling snow is more than a simple winter task. For older adults and anyone with heart risk factors, knowing your limits could be lifesaving.