The Heart and Stroke Foundation of Canada says more people die from a heart attack or stroke in the winter months than during warmer weather, with mortality rates averaging 10 per cent higher. And for older people in Canada, the organization says the danger is even greater. Plus, cold weather is associated with increased blood pressure, which in turn raises your risk of heart disease and stroke.

The Foundation says while snow can transform the landscape into a winter wonderland, it also plays a part in winter’s heavier toll from heart disease and stroke. They give the example of simply walking in wet, heavy snow as being strenuous. Shovelling or trying to push a car out of a snow bank can place a dangerous strain on the heart.

Tips on shovelling safely from the Heart and Stroke Foundation of Canada:

• Approach with caution. Especially if you have been diagnosed with heart disease, be aware that shovelling can strain your cardiovascular system. Wearing a heart rate monitor is a good way to check how much work you’re doing. Ask a family member, friend or neighbour for help when you need it.
• Warm up. A longer warm-up is needed during cold weather. Shovel at a pace you are comfortable in.
• Choose the right shovel. There are many different types and lengths. Using a shovel with a smaller blade will reduce the chances of muscle injury. Choose a shovel height that’s right for you. If it’s too short, it will cause you to bend over and strain your back.
• Take a break. It’s important to listen to your body and get rest. Switching your hands and which side you shovel on will also give working muscles a break.
• Use proper technique. Is the snow light and fluffy, or wet and soggy? If the latter, a smaller shovel blade is ideal to keep the weight down. Keep your feet planted on the ground, one hand as close to the blade as possible and lift with your legs (don’t bend your back). Keeping the shovel close to your body will make it easier. Don’t twist your back, but move your feet to deposit the snow.

When getting exercise outdoors in the winter:

• Wear layers. They’ll work better than a thick jacket. As your body warms up, remove some clothes to adjust. Wearing a scarf or a loose-fitting mask will make it easier to breathe, especially if you have asthma.
• Focus on your warm-up. Spend some extra time warming up, as your body works harder to keep itself warm during colder temperatures.
• Don’t push too hard. Aim for a moderate level of intensity.
• Drink plenty of water. The cold dry air can dehydrate you.
• Beware of slipping. If you’re walking or running in the snow, use waterproof and non-slip shoes. A pair of walking poles will help you balance.