Life Kit

Shoveling snow can be dangerous. Here's how to protect yourself

January 31, 2026

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  • Shoveling snow for just 10 minutes can cause most people to reach about 97% of their maximal predicted heart rate, making it a major stress test for the heart. 
  • Individuals with prior heart disease, diabetes, high blood pressure, or those over 65 should be especially cautious when shoveling and should ask for help. 
  • The danger of shoveling is multiplied by cold temperatures, which cause vasoconstriction, and the heavy weight of wet snow, which significantly strains the upper body muscles. 

Segments

Introduction and Storm Context
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(00:00:00)
  • Key Takeaway: Upcoming winter storms necessitate safety precautions for snow shoveling.
  • Summary: People across many states are still recovering from a recent winter storm, with another one anticipated over the weekend. More snow means more shoveling, prompting the episode to offer safety tips. Host Steve Inskeep will introduce the expert cardiologist after a short break.
Cardiologist Health Advice
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(00:02:34)
  • Key Takeaway: Shoveling snow can push heart rate to 97% of maximum predicted rate.
  • Summary: Dr. John Osborne, a cardiologist, emphasizes that shoveling is intense physical exertion, often reaching 97% of maximal predicted heart rate in just 10 minutes. Individuals with prior heart disease, diabetes, or high blood pressure should be extremely cautious as shoveling acts as a major stress test. The weight of the snow, especially wet snow, combined with upper body work, dramatically tests strength.
Cold Weather Multiplier Effect
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(00:03:56)
  • Key Takeaway: Cold weather exacerbates cardiovascular risk during shoveling via vasoconstriction.
  • Summary: Cold temperatures multiply the danger because deconditioned individuals experience vasoconstriction upon exposure. When shoveling begins, the combination of vasoconstriction, elevated heart rate, and increased blood pressure places a major load on the heart. This combination can be cardiovascularly disastrous if the body is unprepared.
Safe Shoveling Practices
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(00:04:31)
  • Key Takeaway: Taking frequent breaks and dressing in layers are recommended safety actions.
  • Summary: Stopping periodically to stand and catch one’s breath is highly recommended; the entire driveway does not need clearing at once. Dressing appropriately for the weather and using layers allows for removal as the body generates heat. Sledding up and down steep hills in thick snow is also hazardous due to the high caloric burn and stress added to the heart.
Episode Wrap-up and Credits
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(00:05:43)
  • Key Takeaway: A related episode on winter weather house safety is available for listeners.
  • Summary: Listeners anticipating more wintry weather are directed to a linked episode on keeping houses safe during winter weather disasters. The production team members for this episode of Life Kit are then listed. The episode concludes with host Marielle Segara thanking the listeners.