DETROIT (WWJ) -- As the first major snowstorm of 2022 is expected to hit Southeastern Michigan this week, physicians are asking residents to keep their health and safety in mind before going outside to shovel their driveways and sidewalks.
Blue Cross Blue Shield of Michigan and Blue Care Network physicians are informing residents on how to stay safe while clearing away the snow.
If you have any of the following conditions -- or a family history of them -- talk to your physician before shoveling snow: A history of heart problems, heart disease or a previous heart attack. Other issues of concern are back problems, asthma, high blood pressure, high cholesterol level, history of smoking or current smoker or a lack of daily physical activity.
Shoveling snow is exercise: According to BCBSM, the average shovelful of heavy, wet snow weighs 16 to 20 pounds. So for every 10 minutes of shoveling, you’ll be burning more than 2,000 calories. As for the many Americans who live a sedentary lifestyle, when they shovel heavy, wet snow for 10 minutes it ends up being the same as running on a treadmill to the point of exhaustion.
Studies show major snowstorms are often associated with increased emergency room visits for everything from muscle aches to heart attacks, which most commonly result from shoveling snow.
Cold air makes breathing difficult: "Cold air constricts blood vessels and decreases the flow of oxygen to the heart – which can heighten the risk of a heart attack," said physicians. Even if an individual doesn't have a history of blood pressure problems they can still experience a sudden increase in blood pressure and heart rate in cold air.
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Shovel smarter, not harder: Snow shoveling is one of the most common causes of back injuries in the winter. Physicians advise to push or pull snow out of the way instead of lifting it whenever possible. Remove fresh ow as soon as possible, as it's usually lighter." If the snow is heavy and wet, skim off the top layer before moving the bottom layer, said BCBSM.
Use ergonomic lifting techniques: Physicians instruct others to squarely face the object they are lifting and first bend at the hips, pushing your chest out, then bend their knees and lift with their leg muscles while keeping their back straight. Keep one hand as close to the shovel blade as possible, and the other hand about 12 inches away on the shovel handle -- keep the full shovel as close as possible to your center of gravity.
Avoid twisting your back or throwing snow, instead walk to the new location and squarely face your body in the direction you are depositing the snow.
Choose the right snow removal option for you: "Smaller shovels help minimize the load you’re lifting," said physicians. "Those with ergonomic 'S'-shaped handles and non-stick blades minimize the chance of back pain."
If shoveling isn't an option or if you're responsible for clearing a large area of snow, consider investing in a snow blower or paying for a snow removal service.
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Take breaks: Break up the time you spend shoveling to head inside, hydrate, rest and warm up every 15-20 minutes. "Go slow, and ease into the work to avoid a sudden load on your heart," said physicians.
Dress for the occasion: BCBSM recommends wearing "lightweight, warm layers making sure to cover the neck, mouth and nose in the coldest conditions to protect your lungs and to prevent heat from escaping."
Make sure to put one a hat, scarf, mittens, a face mask and/or goggles --especially in windy conditions.
Ask for help: Asking for help from friends or neighbors is a great way to ensure the job gets done quickly while also avoiding the risk of injury or health problems. Physicians advise that if shoveling alone it’s important to make sure a family member knows in case of any unexpected issues.
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Warm up and cool down: Like mentioned before, shoveling is exercise, so treat is as so! "Before shoveling, warm-up by going for a brisk walk to get the blood moving, and then stretch your low back, hamstrings, arms and shoulders," note physicians.
Muscles will be less susceptible to injury during physical activity if preceded by a warm-up. A post-workout cool-down is also essential, so walk around after shoveling to help cool your body down.
Stay hydrated: Physicians warn to stay away from stimulants -- like caffeine and nicotine -- before shoveling, as these substances can raise your heart rate and restrict blood vessels.
Furthermore, drink plenty of fluids before, during and after shoveling, since breathing in cold air dehydrates the body.
Lastly, BCBSM advises people to immediately stop shoveling if you feel any sort of pain, discomfort, pressure or squeezing in your chest, develop an upset stomach or discomfort in one or both arms or jaw.
