Snow shoveling safety tips to prevent injury and heart attacks: 'Very strenuous activity'

 Although snow can be peaceful and beautiful, removing it can be risky.

Snow shoveling is one of the most dangerous winter activities, with research showing that it causes approximately 11,500 injuries and medical emergencies and 100 deaths each year.

The American Heart Association has identified snow removal as an activity that can place additional stress on the heart.

In addition to cardiovascular events, other common injuries include broken bones, cuts, bumps, and injuries from slips and falls.

Two doctors shared their insights and recommendations about safe snow removal with Fox News Digital.

The risk of cardiovascular morbidity and mortality increases during the winter months, said Dr. Bradley Serwer, a cardiologist and chief medical officer of VitalSolutions, an Ohio-based company that provides cardiovascular and anesthesiology services to hospitals across the country.

"This is due to a number of factors, including fluctuations in seasonal temperatures, physical activity levels, air pollution, infections, stress levels and diet," he told Fox News Digital.

Server said physical inactivity is a major factor, because during the winter months, people are less active and thus less prepared for the high physical demands of shoveling.

"It is often underestimated what kind of physical workload is required to remove adequate amounts of snow," Serwer said. “Snow removal can be a very demanding task, placing significant strain on the cardiovascular system.”

Cold temperatures also increase the risk.

"Cold temperatures can constrict peripheral blood vessels, which increases blood pressure and can put additional strain on the heart," he said.

It's also easy to become dehydrated when working in cold climates, Server said, as people forget to replace fluids as needed.

“It is also important to note that orthopedic injuries caused by falls from poor conditions are very common,” he adds.

To ensure adequate protection from the cold, Server recommends dressing in layers to avoid overheating – including coats, hats, scarves and gloves, taking them off as you warm up.

Sara Lee, M.D., an emergency medicine physician at the University of Maryland Medical Center Midtown campus. warned people to be wary of frostbite symptoms, especially in the fingers, toes and nose.

"If you experience these symptoms, it is recommended that you move to a warm location immediately," Lee told Fox News Digital. “Be sure to change into warm and dry clothes as soon as you come inside.”

It's also important to stay hydrated and avoid alcohol and tobacco products while working out, the doctor said.

Before beginning, experts recommend warming up with stretches.

"Snow shoveling uses many large muscle groups," said Lee, who is also an instructor of emergency medicine at the University of Maryland School of Medicine. "Stretch your muscles and joints before you start to warm up."

When lifting large amounts of snow, it's important to lift heavy objects with your legs to avoid straining your back, Lee said.

For people who aren't typically very active, it's important to "take extra precautions and know your limits," Lee said.

"If you're shoveling a large area, try to avoid overexerting yourself and take short breaks," he advised.

To prevent slips and falls, Lee warned to be careful of black ice, which can be difficult to spot.

"The colder the weather, the more likely it is to have snow on the ground," he said.

Especially for elderly people, Lee recommends keeping their cell phone in their pocket so they can call for help in case of an emergency.

When shoveling snow, the server said it is safer to shovel the snow out of your way rather than lifting a heavy snow shovel over your head.

People with certain conditions or risk factors should consult a doctor before shoveling, doctors agreed.

"In general, those who have mobility-limiting conditions or who are at higher risk of falling — those who are elderly, unhealthy or have a more sedentary lifestyle — should take extra precautions," Lee said.

He said people who have a history of cardiovascular problems should check with their doctor before doing any type of strenuous exercise.

"Patients who take blood-thinning medications should also take special precautions to avoid falls," Lee said.

For people who are at high risk of cardiovascular events, experts recommend hiring someone else to complete this task.