Ready or not, winter is here. 

For adults, snow – especially the heavy stuff – also means lots of shoveling, which can lead to an assortment of health-related problems if you’re not careful and properly prepared for the winter season.

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," says Amy Henderson, a family practice physician assistant for OSF HealthCare. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

Among the people at the greatest risk of experiencing potential issues while shoveling are the elderly, people with a history of back problems as well as people who have suffered a heart attack or other serious illness. Henderson says to check with your doctor first if you have any concerns about your health.

“If a person develops any chest pain, sharp, radiating arm pain, jaw pain, those are all signs and symptoms of a possible heart attack," says Henderson. "If those symptoms do not improve with rest after a short amount of time, it’s concerning. My advice would be to seek immediate medical attention if you’re concerned at all about a cardiac event or a heart attack; in this case it’s always good to play it safe than sorry.”

Safety is key when it comes to snow and ice. Henderson offers a few basic tips before getting started with shoveling your sidewalk or driveway.

“One of the most important things to do is wear the appropriate clothing to stay warm and avoid frostbite," says Henderson. "Also, stretching prior to going out and doing this activity is important so I recommend stretching 5 to 10 minutes before you go out in the cold. I also recommend staying hydrated because you’re doing physical activity.”

Other important tips include:

• Lift with your legs, not your back
• Push (don’t) lift the snow
• Stay low to the ground
• Shovel more frequently
• Take breaks if you feel winded
• Be aware of ice
• Go inside to warm up in order to avoid frostbite

The same suggestions apply when using a snow blower. Many people are injured every year by pushing their snow blower, twisting their body or reaching into the snow blower.

The bottom line when it comes to snow shoveling, Henderson says, is play it safe, take your time and be sure to let your loved ones and friends know what you’re up to in the event something does happen. And don’t be afraid to ask for help.

“If you really should not be shoveling snow, or you’re at higher risk, I recommend trying to find someone else who can do it for you, whether that’s a neighbor or a family member. I highly recommend that," adds Henderson. "It’s not worth the broken hip or the hospital follow up. Another thing for people who are at higher risk is to bring a cellphone. If you do fall, you’re able to call somebody.”

Before you bundle up and head outside to shovel your driveway, make sure you follow proper safety measures to avoid injury. If you or a loved one experiences severe injury, heart attack, or other medical emergencies while shoveling snow, call 911. 

For more information about snow shoveling, visit OSF HealthCare.

Video Interview Clips 

Video B-Roll 

A good chunk of the U.S. has felt the wrath; dealing with snow, strong winds and other dangerous conditions. 

Snow, especially the heavy stuff, means a lot of shoveling. The pressure this puts on our bodies can lead to an array of health-related problems if you're not careful and properly prepared for the winter season. 

Among the people at the greatest risk while shoveling are older adults, people with a history of back problems, and those who have suffered a heart attack or other serious health issue. 

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," Henderson says. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So, it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

When it comes to shoveling, Henderson says to play it safe. Take your time and be sure to let your loved ones and friends know what you're up to in the event something does happen. 

Don't be afraid to ask for help. She adds to dress appropriately to avoid frostbite, stretch five to ten minutes before you go out in the cold and stay hydrated. 

We have ushered in the New Year. For some, it's that time we pledge to exercise more, save money, find a new hobby, or shed a few pounds. 

A recent Forbes Health survey reports losing weight is the fourth most popular resolution for 2024, trailing only improving fitness, finances and mental health. 

Nicole O'Neill is a dietitian with OSF HealthCare. Her job is to help people navigate the choppy waters of starting diets, especially this time of year.

“Resolutions are big picture things. So, if you have a resolution to lose X amount of weight, go ahead and make it. But then break it down into smart goals, little steps along the way so that you can achieve something and feel like you did something," O'Neill says. 

Resolutions aren't for everyone, so don't feel bad if you don't make one. 

O'Neill says it depends on the person's personality and what other factors are involved such as stress, hormones, pain or lack of sleep.

Health Highlights Video With Chyrons

Health Highlights Video Without Chyrons

Winter weather will be here soon. That could make for a lot of snow shoveling, and the potential for serious injury.

More than 195,000 people are injured every year due to accidents from snow shoveling with the majority of injuries back, head, broken bones, or heart attacks/strokes.

While most people won't have a problem, shoveling snow can increase the risk of heart attack because of excess exertion coupled with the cold weather. It is recommended those over 55 or anyone with a previous heart-related issue get the okay from their doctor before picking up a shovel or pushing a heavy snow blower.

But, more often, snow shoveling leads to injuries caused by improper shoveling technique, especially with wet, heavy snow.

“You should take small bites with the shovel, take little loads, try not to take giant loads. Snow can be very heavy and it's repetitive. Try not to twist with your back, lift with your legs and make sure that you have a good working snow shovel that’s the right size for the job,” explains Dr. John Hafner, emergency medicine physician at OSF HealthCare Saint Francis Medical Center in Peoria, Illinois.

OSF Saint Francis sees more than 76,000 emergency department visits each year. Dr. Hafner says it’s easy to overdo when it comes to clearing snow.

Another risk for everyone during the winter months is ice, which can cause falls leading to broken bones, or even serious head injuries.

“This time of year there's a lot of ice and there's often times ice underneath the snow when we have repetitive thaw and freeze cycles. So you have a very careful about hidden ice and, again, it's much more important for you to not have an injury then to worry so much about clearing things. If you can avoid it, try to stay off the ice whenever possible,” said Dr. Hafner.

He also reminds everyone to bundle up properly when heading outside, including wearing a hat and gloves in addition to layers under a coat. He says prolonged skin exposure to the cold air can cause frost bite or hypothermia in a relatively short period of time as the temperatures drop.

Check out more snow shoveling safety tips here.

Interview Clips