Two Ways 'Old Man Winter' Is Out to Get You

Last week, millions of folks along the East Coast had a foot or more of snow dumped on them.

As school kids enjoyed a snow day – and our office in Baltimore was empty save for a few brave souls – people had to shovel sidewalks and clean off cars.

Yesterday, we talked about staying safe on snowy, icy roads. Today, we'll discuss two other key safety concerns for the winter: shoveling snow and falls.

A 2011 American Journal of Emergency Medicine study tallied up almost 200,000 ER cases and 1,647 cardiac-related deaths... all related to snow shoveling.

According to the American Heart Association ("AHA"), snow shoveling is one activity that can really strain your heart if you're on the sedentary side of activity levels. One 2017 Canadian study revealed a link between lots of snow (roughly 8 inches) and a higher risk of men becoming hospitalized for a heart attack.

The AHA also detailed a few reasons why shoveling snow can really do a number on your heart...

• You're working out your arms a lot, which is tougher on your heart than doing leg work.
• Your legs aren't moving so much, leading to more blood pooling in them instead of circulating back up to your heart.
• You tend to hold your breath while lifting something heavy.
• Your blood vessels constrict in the cold, which ramps up your blood pressure.

Also, the older you are, the more likely it is for you to have common, chronic health problems that can get triggered by shoveling. So if you're 45 or older, the AHA advises that you be especially careful if you're thinking about shoveling. You may want to get the "all clear" from your doctor. And it goes without saying, if you have existing cardiovascular problems and aren't used to exercising, you may want to have someone else shovel for you.

Otherwise, if you're healthy, just make sure to treat snow shoveling like a workout. So you might want to do some stretches and drink plenty of water beforehand.

Here are some of my favorite tips for practicing safe shoveling:

• Pay close attention to your body.
• Pace yourself and take breaks.
• Don't bend your back – bend at the knees instead.
• Push the snow versus lifting and chucking it.
• Spray your clean, dry shovel blade with cooking spray or silicone lubricant (like WD-40).
• Happen to own a leaf blower? Use it on freshly fallen, fluffy snow.

You can avoid shoveling altogether if you have a plastic tarp. Spread it over walkways before it snows, and after the snow stops falling, remove the tarp.

Be sure to melt icy areas where you'll be shoveling. If you don't have rock salt or ice melt, make your own in a pinch by combining a half-gallon of hot water, a quarter-cup of rubbing alcohol, and six drops of dish soap. If your work area is still slightly slippery, spread around a bit of sand or cat litter for better traction.

When temperatures drop and the ground becomes icy, it's all too easy to slip and fall. But falls are more likely to happen for a number of reasons in older folks... namely, issues with balance, reduced strength, or less range or ease of motion.

Even worse, the aftermath of a fall tends to be much more devastating the older you are. That's because as we age, our bones become less dense, meaning they can break more easily.

According to the Centers for Disease Control and Prevention's ("CDC") Morbidity and Mortality Weekly Report, 1 in 4 people in the U.S. – age 65 and older – experience a fall each year, making it the leading cause of accidental injury and death.

One study from Brazil looked at 250 seniors that had been hospitalized for a fall. The researchers found that a whopping 25% of the folks that sustained a severe fracture died within a year... And of the people who tragically died, two-thirds did so within the first three months after their fall.

Here are my three tips for avoiding a fall...

1. Focus on your feet.

Check your shoes – they need a good tread on the bottom. When inside your home, avoid walking around the house in socks or slippers with smooth soles.

Well-fitting shoes are also key... Shoes that are too big or too small will throw off your balance. To make sure you're wearing the best ones for your feet, have your feet measured at the shoe store or at home. Pay attention to both the length and width of your feet. And go for nonskid, low-heeled shoes.

Another area of concern for older folks is neuropathy, which is nerve damage in the feet that causes pain, weakness, and numbness. According to a 2021 study from Johns Hopkins University, it affects around 10% of folks ages 40 to 69 and as many as 40% of folks age 70 and older.

Whether or not you have neuropathy, start massaging your feet every day. Manual massage helps with pain and also stretches and relaxes the muscles of your cramped-up feet. Here's one of my favorite YouTube videos that will guide you through some foot massage basics.

2. Do a prescription checkup.

If any of your medications are impacting your balance or making you dizzy, talk to your doctor about switching or discontinuing them. Take a list of all your medications and the corresponding doses with you. This way, doctors can evaluate whether any negative drug interactions are occurring, and they can avoid any if they end up changing your prescription.

Similarly, if you notice your vision isn't as clear as it used to be, it may be time to update your existing eyeglasses prescription. Schedule an appointment with your eye doctor if this is the case for you.

3. Don't skip your workout.

Maintaining good muscle tone and flexibility throughout your life is essential to helping keep you safe. (And fortunately, it can be a lot of fun, too.)

Yoga and tai chi are great low-impact ways to improve your strength, flexibility, and balance. For instance, a recent meta-analysis of 24 randomized controlled trials found that seniors who practice tai chi can reduce their risk of falling by nearly 25%.

Both yoga and tai chi are also highly versatile activities, so the movements can be modified to meet a wide range of physical abilities – like chair yoga, for example, where all of the moves can be done in a seated position. (Read more about chair yoga here.)

Lifting weights is another great way to build and maintain your fitness levels at any age. Weight training increases your muscle mass and helps strengthen your bones. You can even get started without trekking to the gym by using items you already have in your house, like bottles of water or cans of food. (Read more about weightlifting here.)

Do what I do and make sure to move your body – in a variety of ways – for at least 20 minutes every day.

P.S. Be sure to check out my issues on combating muscle loss in seniors and what to do in the event of a heart attack. Not a Retirement Millionaire subscriber? Click here for details on a special trial to my flagship monthly newsletter.

What We're Reading...

• Proper footwear for winter walking.
• Something different: The Barbie-pink powder being used to fight California fires is getting everywhere.

Here's to our health, wealth, and a great retirement,

Dr. David Eifrig and the Health & Wealth Bulletin Research Team
January 16, 2025