Snow shoveling: warm up 10 minutes, push instead of lifting, and never unjam a snow blower by hand

Why it’s hard on your heart

Shoveling looks like an ordinary chore, but the AHA says the strain of heavy shoveling may be as demanding on the heart as a treadmill stress test. Barry Franklin, the researcher it quotes, estimates that hundreds of people in the U.S. die during or just after snow removal each year. [S2]

• It’s arm work. Arm work is harder on the heart than leg work, and you’re mostly standing still. [S2] [S3]
• You hold your breath. Straining to lift a heavy shovelful often makes people hold their breath without noticing, which spikes heart rate and blood pressure. [S2] [S3]
• The cold adds to it. Cold air constricts blood vessels, raises blood pressure and narrows the arteries that feed the heart. NSC adds that cold can make blood clot more easily. [S1] [S2]
• It comes out of nowhere. Moving hundreds of pounds of snow after months of sitting is a sudden load, NSC says. People over 40 or who are fairly inactive should be especially careful. [S1]

Who should let someone else do it

The AHA’s advice is blunt: if you have known or suspected heart disease, or risk factors for it, get someone else to clear the snow. The risk factors it lists are a sedentary lifestyle, obesity, smoking now or in the past, diabetes, high cholesterol, high blood pressure, and a past heart attack or stroke. [S2] [S3]

Franklin says people with those traits, and anyone who has had bypass surgery or coronary angioplasty, shouldn’t shovel snow in any conditions. NSC says not to pick up a shovel without your doctor’s permission if you have a history of heart disease, and AAOS suggests talking with a doctor or hiring someone if you have a medical condition or don’t exercise regularly. [S1] [S2] [S4]

Before you start

• Warm up for 10 minutes. AAOS says to warm up your muscles with 10 minutes of light exercise or activity. NSC says to take it slow and stretch first. [S1] [S4]
• Not right after eating or smoking. NSC lists both as reasons to wait. [S1]
• Dress for it. Light, water-repellent layers, a hat, warm socks, gloves or mittens, and boots with slip-resistant soles, says AAOS. The AHA adds: cover your mouth and nose. [S2] [S4]
• Pick a shovel that fits. AAOS says to use one that’s comfortable for your height and strength, not too heavy or too long, and to space your hands on the grip for leverage. NSC says a small shovel helps if you have to lift. [S1] [S4]
• Go early and often. Clearing a few times during a storm keeps you from moving heavy, packed snow later. Fresh, powdery snow is lighter. [S1] [S4]
• See where you’re going. Don’t let a hat or scarf block your view, and watch for ice patches and uneven ground. [S4]

How to shovel

The common thread in every source: move less snow at a time, with your legs, without twisting. [S1] [S4] [S5]

• Push first. AAOS, NSC and OSHA all say to push snow instead of lifting it where you can. The AHA says pushing or sweeping takes a little less effort than lifting and throwing. [S1] [S2] [S4] [S5]
• If you have to lift. Squat with your legs apart, knees bent and back straight, and lift with your legs. Don’t bend at the waist. [S4] [S5]
• Small scoops. Scoop small amounts, or only partly fill the shovel. Never try to move a lot at once, especially heavy, wet snow. [S1] [S4] [S5]
• Walk it over. Carry the scoop to where you’re dumping it. Holding a full shovel at arm’s length puts too much weight on your spine, and throwing it over your shoulder or to the side twists your back. [S4] [S5]
• Pace yourself. Take frequent breaks, ideally somewhere warm, and drink fluids. Don’t work to exhaustion. Be extra careful in wind, which makes the cold hit harder. [S1] [S2] [S4] [S5]

When to stop and call 911

Stop right away if you feel chest pain or pressure, lightheadedness, heart palpitations or an irregular heartbeat. The AHA says to call 911 if the symptoms don’t go away shortly after you stop. AAOS adds shortness of breath to the list. [S2] [S4]

If you see someone collapse while shoveling, call for help, and if they’re unresponsive with no pulse, start Hands-Only CPR. [S2] [S3]

Snow blowers: never by hand

A snow blower is easier on the heart. The AHA cites research where it raised heart rate to around 120, compared with around 170 for shoveling. It is still a machine with spinning blades. [S2]

In a December 2023 release, CPSC counted over 4,700 snow blower injuries treated in emergency rooms the year before, 36% of them to the wrist, hand or finger. It says most snow blower injuries happen when someone clears the discharge chute by hand. OSHA says these machines commonly cause cuts and amputations when people clear a jam with the machine on. [S5] [S6]

• Clearing a jam. Turn it off, wait for every moving part to stop, then use a clean-out tool or a long stick. AAOS says to wait more than five seconds and watch for the blades to recoil after shutdown. [S4] [S5] [S7]
• Hands and feet away. Keep both clear of moving parts at all times. [S1] [S5]
• Fuel it cold, outside. Add fuel before you start it, outdoors, and never while it’s running or the engine is hot. Keep gasoline in a container with a child-resistant closure. [S1] [S4] [S6]
• Never in a closed space. Don’t run a gas snow blower in a garage, shed or other enclosed area. The exhaust has carbon monoxide, which CPSC says can kill in minutes. [S1] [S4] [S6]
• Don’t walk away from it running. Shut the engine off first. [S1] [S4]
• Electric models. Know where the cord is the whole time. If the machine catches and cuts it, you could get a shock. [S4]
• Read the manual. Before the first snow, not during it. [S4] [S6]

Clear the vents too

When you’re done with the walk, check the outside vents for your furnace and other fuel-burning appliances. CPSC says to clear snow away from them so carbon monoxide doesn’t build up inside. It also says to have CO alarms on each level and outside sleeping areas, and to test them monthly; our carbon monoxide alarm guide covers where they go. [S8]

Check your snow blower for recalls

CPSC says to check whether your winter gear has been recalled before you bring it out. One example: in February 2025, Ariens recalled about 6,260 snow throwers because the impeller and auger could keep spinning after the control lever was released. No injuries were reported, and the fix was a free repair at a dealer. [S6] [S9]

It’s a good reason to wait for every part to stop, not just to let go of the lever. The model and serial numbers on those machines are on a white tag on the frame. Report an unsafe product at SaferProducts.gov. [S5] [S6] [S9]

The snow you’ve got

Pick what’s outside to see what the sources say.

Whatever it is, the same rule holds: stop at the first sign of chest pain, lightheadedness or a racing, uneven heartbeat. [S2]

Your situation

Pick the one that fits to highlight what the sources say.

Before the first snow

Heading out on the road after a storm? Our winter car kit guide covers what to keep in the car, shovel included.

Quick answers