DETROIT—Michigan experienced record snow falls over the past two days,
forcing residents to head outdoors to clear driveways and walkways. Physicians
at Blue Cross Blue Shield of Michigan and Blue Care Network recommend residents
keep heart health in mind and pace themselves when clearing snow from their
property throughout the winter.

Here are some facts about
shoveling:

·         Shoveling snow can be hard work. Clearing snow for 15 minutes qualifies as a moderate, physical,
daily activity recommended by the U.S. Surgeon General. However, for
many sedentary, out-of-shape Americans, shoveling heavy, wet snow for 10
minutes is the equivalent of running on a treadmill to the point of exhaustion.
Studies show major snow storms are often
associated with increased emergency room visits for everything from muscle
aches to heart attacks, and the common denominator is snow shoveling.

·         The cold temperatures don’t help. Cold air raises blood pressure in people who don’t normally
have a blood pressure problem and poses an even greater risk to people with
high blood pressure, according to University of Florida researchers.

·         Wear a hat. In bitter cold temperatures,
wearing a warm hat helps keep your body warm because a lot of heat can be lost
via the scalp if uncovered in very cold conditions.

 Blue Cross physicians offer the
following tips: 

·         A history of heart problems, heart disease or previous heart
attack

·         Previous experience with back problems or asthma

·         High blood pressure

·         High cholesterol level

·         Past history of smoking or are a current smoker

·         Lack of daily, dedicated physical activity

For healthy, active individuals,
Blue Cross suggests the following snow shoveling guidelines:

·         Use the right shovel. Shovels with S-shaped handles and
non-stick blade surfaces usually require less effort and minimize chances of
back pain that could result from improperly bending or twisting. Remember –
pushing or pulling snow out of the way requires less exertion.

·         Avoid stimulants (for example, caffeine and nicotine) that can
raise your heart rate and restrict blood vessels.

·         Avoid shoveling immediately after eating a large meal.

·         Before shoveling, warm-up by stretching muscles, especially in
the morning. Muscles are less susceptible to injury during physical activity
after a warm-up.

·         Avoid dehydration by drinking fluids before and during
shoveling, but not coffee (see above). Breathing cold air dehydrates the body.

·         Dress in layers so you can remove or add outerwear as needed.
Wear a scarf or mask and/or goggles, especially in windy or blizzard conditions.
Use your scarf around your neck and face to create a “well effect” in order to
avoid directly inhaling cold air, which may constrict arteries, decreasing your
heart’s oxygen supply.

·         Go slow and ease into the work to avoid a sudden load on your
heart. An average shovelful of heavy, wet snow weighs 16 to 20 pounds. That
means for every 10 minutes of typical shoveling, you’ll be clearing more than
2,000 pounds of the white stuff. To remove snow, bend from the knees, keep your
back straight, lift with your legs and carry — don’t throw — it to the side.
Try and avoid heavy lifting by pushing or pulling the snow out of the way when
possible.  Newly fallen snow is usually lighter, so don’t wait to remove
it. Remove heavy snow in two stages: First, skim off the top layer, and then
remove the bottom. If snow is too heavy to lift, push or pull it out of the
way. Take frequent breaks.

·         Immediately stop if you feel any sort of pain, discomfort,
pressure or squeezing in your chest, stomach upset or discomfort in one or both
arms or jaw. No one knows your body as well as you. People with a history of
any sort of cardiac condition should check with their physician before
shoveling snow or avoid doing it.

·         If you have a lot to clear, consider hiring a snow removal
service.  

·         Using a snow blower has its own set of rules. First, follow
manufacturer safety precautions completely. NEVER attempt to clear a clogged or
stuck blade or auger unless power is shut off. Avoid wearing anything that
easily can get caught in the impeller, such as a long scarf or dangling
clothing, laces or ties. Before starting, be sure children and others stand
clear to avoid being injured by hidden objects thrown into the air. Just the
act of using a snow blower will elevate heart rates, so talk to your doctor if
you have a history of heart problems.

·         Don’t forget that slip and fall injuries are more common in snow
so be careful when walking outside.

·         Let someone know when you will be shoveling so that they can
help in the event of any unexpected problems that may occur outdoors.