Heart Health in Extreme Cold: How to Stay Safe During Snow, Ice, and Subzero Wind Chills
https://www.cbsnews.com/news/maps-winter-storm-snow-cold-weekend/
This weekend, much of the U.S. is facing dangerous winter weather, with wind chills plunging to -20°F to -25°F and snowfall exceeding a foot in many areas. While snowstorms can be beautiful, they also pose serious risks to heart health, especially for older adults and people with high blood pressure or heart disease.
Cold weather forces your heart to work harder, and combining freezing temperatures with strenuous activity like snow shoveling can significantly increase the risk of heart attacks and strokes.
Here’s how to protect your heart during extreme winter conditions.
Why Extreme Cold Weather Is Dangerous for Your Heart
Frigid air affects your cardiovascular system in several ways:
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Blood vessels constrict, raising blood pressure
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Heart rate increases to maintain body heat
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Blood becomes more prone to clotting
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Oxygen demand rises during physical activity
These changes can be dangerous, particularly for adults over 50 or those with heart disease, diabetes, or high cholesterol.
How to Protect Your Heart in Subzero Temperatures
Dress Properly to Reduce Cardiac Strain
Layering keeps your body warm and reduces stress on your heart.
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Wear a moisture-wicking base layer
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Add an insulating middle layer
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Use a windproof, waterproof outer layer
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Cover your head, neck, hands, and feet
Staying warm helps prevent blood pressure spikes that occur when your body fights to conserve heat.
Avoid Sudden Outdoor Exertion in the Cold
Cold air plus sudden activity can shock the cardiovascular system.
Before going outside:
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Do 5–10 minutes of gentle movement indoors
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Breathe through a scarf or mask to warm the air
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Move slowly at first to let your body adjust
Snow Shoveling and Heart Attack Risk
Shoveling snow is one of the most dangerous winter activities for heart health. It combines heavy lifting with cold air — a risky mix.
Why Snow Shoveling Is So Strenuous
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Lifting heavy, wet snow raises heart rate rapidly
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Cold air narrows arteries at the same time
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Many people hold their breath while lifting, which spikes blood pressure
Safer Snow Shoveling Tips
If you must shovel:
✔ Use a small, lightweight shovel
✔ Push snow instead of lifting when possible
✔ Take frequent breaks every 10–15 minutes
✔ Stop immediately if you feel chest tightness, dizziness, or breathlessness
Who Should NOT Shovel Snow
Avoid shoveling if you:
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Have a history of heart disease
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Have high blood pressure
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Are over age 60 and sedentary
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Smoke or have high cholesterol
Instead, use a snow blower or hire help. Your heart is more important than a clear driveway.
Cold Weather Heart Precautions for Older Adults
Older adults are especially vulnerable during extreme cold spells.
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Keep indoor temperature at least 68°F
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Avoid going outside during early morning or late night extreme cold
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Stay well hydrated — dehydration thickens blood
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Continue taking heart and blood pressure medications on schedule
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Check in on elderly neighbors or relatives
Even short exposure to subzero wind chills can strain the heart in seniors.
Warning Signs of a Cold-Related Heart Emergency
Call emergency services immediately if you notice:
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Chest pain, pressure, or squeezing
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Shortness of breath
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Pain spreading to arm, jaw, neck, or back
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Sudden nausea, cold sweat, or lightheadedness
In winter, people sometimes dismiss symptoms as “just the cold.” Don’t ignore them.
Final Winter Heart Safety Tips
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Plan ahead before storms hit
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Keep phones charged in case of emergency
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Avoid alcohol before outdoor exertion — it impairs temperature awareness
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Listen to your body and don’t push through fatigue
Extreme winter weather is tough on the heart, but with preparation and smart decisions, you can stay safe even during record-breaking cold and heavy snowfall.
Stay warm, stay cautious, and protect your heart.
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