How to Shovel Snow Safely (and Protect Your Heart)

This guide is for anyone who clears their own driveway or sidewalk, and family members of older adults or people with heart conditions who do.

Shoveling heavy snow in cold air is hard work, and it can strain the heart. A smarter technique protects your back too.

Who shouldn’t shovel

The National Safety Council says not to pick up a shovel without a doctor’s permission if you have a history of heart disease.¹ The American Heart Association says people at higher risk, including those who have had bypass surgery or coronary angioplasty, simply should not shovel snow.²

How to shovel safely

The National Safety Council’s tips:¹

1. Don’t shovel after eating or while smoking.
2. Take it slow and stretch before you begin.
3. Push the snow rather than lifting it.
4. If you do lift, use a small shovel or only partly fill it.
5. Lift with your legs, not your back.

The AHA agrees that pushing snow is better physically than lifting and throwing it.²

Our advice: clear snow in several short sessions during a storm instead of one big session at the end, when it’s deeper and heavier.

Know the warning signs

The AHA says to stop immediately if you feel chest pain or pressure, lightheadedness, heart palpitations or an irregular heartbeat, and to call 911 if symptoms don’t ease shortly after you stop.² The NSC says to know the signs of a heart attack, stop immediately and call 911.¹

Using a snow blower

A blower isn’t effort-free: the AHA notes that pushing one can raise heart rate and blood pressure quickly.² The NSC’s blower rules include turning it off if it jams, and adding fuel outdoors before you start it, never while it’s running.¹ Our advice: never put your hands in the chute, even when it’s off; use a clearing tool.

What to look for in a shovel

These are our shopping checks:

• A smaller blade you can push easily, matching the NSC’s small-shovel advice.
• A handle long enough that you don’t have to bend far.
• A light build you can control with one push.

Before the next storm

• Check with a doctor if you have heart risks.
• Plan short sessions, not one marathon.
• Push, don’t lift; small loads when you must.
• Stop at any chest pain or lightheadedness.