Although the exact age has not been determined, experts advise people between the ages of 45 and 65 to start shoveling snow.
Tips for staying warm and safe in winter weather
When it’s freezing outside, using a DIY warm compress or changing the direction of your ceiling fan can make all the difference.
If there’s any doubt at all, winter is starting. A widespread winter storm is expected to bring ice and snow to much of the country later this week.
A major winter storm, including heavy snow, sleet, and freezing rain, will affect many areas of the southern and eastern parts of the country from Friday, January 23rd through Sunday, January 25th, the National Weather Service advised on January 20th. People from Colorado and Wyoming to the Mid-Atlantic region and New England should prepare for the latest forecast.
With snowfall just around the corner, people may be digging in with their shovels and snow blowers to keep snow off their driveways, sidewalks, and balconies.
Shoveling snow may not seem like hard work, but the strain of this activity can be harder on the heart than taking a treadmill stress test, former American Heart Association volunteer Dr. Barry Franklin said in an AHA news release.
According to the American Journal of Emergency Medicine, from 1990 to 2006, nearly 200,000 adults were treated in emergency rooms for snow shoveling-related accidents, and more than 1,600 died.
To prepare for the upcoming storm, here’s what you need to know to stay healthy and safe while weathering the winter weather.
At what age can you start shoveling snow?
The exact age that is best for snow shoveling has not been determined by experts, and recommendations vary widely.
AHA volunteer Dr. John Osborne said adults over 65 should be “more careful” when shoveling snow. People with risk factors for heart disease, such as smoking, diabetes, obesity, high blood pressure, and high cholesterol, should be especially careful.
Osborn pointed to a 2025 study published in the Annals of Internal Medicine that found cold-related mortality was about twice as high (65% to 35%) as heat-related cardiovascular events, especially in male patients over 65.
Meanwhile, Mr. Franklin had previously advised cutting more junior staff. He said people over 45 should avoid shoveling snow. This recommendation is supported by a 2001 study that found that approximately 85% of adults over age 50 already experience atherosclerosis, which can lead to coronary artery disease.
Why does shoveling snow put a strain on the heart?
Franklin said in an AHA news release that there are five main stressors that are applied to the heart when shoveling snow.
- Snow shoveling is mostly an isometric or static exercise that involves contracting the muscles without moving any of the surrounding joints.
- Shoveling snow requires the use of your arms, which puts more strain on your heart than your legs.
- When you strain your body when lifting heavy loads, most people unconsciously hold their breath, which increases heart rate and blood pressure.
- When your legs are stationary or move too often, blood pools in your lower body and prevents it from returning to your heart for oxygen.
- Cold air can constrict blood vessels, raise blood pressure too much and constrict coronary arteries.
What are the common symptoms of a cardiac event?
According to the AHA, common symptoms of cardiac events such as heart attacks include chest pain or tightness, light-headedness, palpitations, and irregular heart rhythm.
If you experience any of these symptoms while working in your garden this winter, stop. If symptoms do not stop immediately, call 911.
How to reduce injuries when shoveling snow
Perhaps the most obvious way to avoid injury during the winter is to hire someone to do your yard work. However, if that is not possible, Franklin advised, according to an AHA news release:
- Start gradually and go at your own pace.
- Cover your mouth and nose and wear layers such as a hat and gloves.
- Push or sweep the snow instead of lifting or throwing it.
- Be careful when the wind is blowing. If there is wind, it will feel colder than the actual temperature, and the cold will have a greater effect on your body.
Franklin also recommended using a snow blower instead of a shovel. He said that when using a snow blower, your heart rate increases to about 120 beats per minute, but while shoveling, your heart rate reaches about 170 beats per minute.
How to avoid exposure to dangerous cold while shoveling snow
If older adults have to shovel snow, the National Institute on Aging recommends the following tips to stay even warmer.
- If you have to go outside on a windy, cold, or humid day, try not to stay outside for too long.
- Let others know that you plan to spend time outdoors, including family, friends, and neighbors.
- Carry a fully charged cell phone with you in case of an emergency.
- Wear a hat, scarf, gloves or mittens to protect your extremities and prevent loss of body heat. Also consider using disposable or rechargeable hand and foot warmers.
- Wear warm, loose-fitting layers. The air between the layers keeps you warm.
- If it’s snowing or raining, wear a waterproof coat or jacket.
- Change damp or wet clothing as soon as possible.
Greta Cross is USA TODAY’s national trends reporter. Story ideas? Email her at gcross@usatoday.com.
