Life Kit (NPR): "Shoveling snow can be dangerous. Here's how to protect yourself"

Host: Marielle Segarra
Date: January 31, 2026

Episode Overview

This episode of NPR's Life Kit, hosted by Marielle Segarra, focuses on the hidden dangers of shoveling snow and provides expert guidance on how to stay safe during winter storms. With another snowstorm imminent and heavy snow accumulations still lingering across many states, the episode aims to arm listeners with practical tips and crucial health warnings, particularly for those at greater risk of heart-related complications. Expert insights are offered by Dr. John Osborne, a cardiologist and volunteer for the American Heart Association, in conversation with NPR's Steve Inskeep.

Key Discussion Points & Insights

The Unexpected Risk of Shoveling Snow

• Shoveling snow is more strenuous than many realize, and can push the heart rate close to its maximum in just a short time.
  • Dr. John Osborne: "If we're shoveling snow for just 10 minutes in most people, we'll reach about 97% of our maximal predicted heart rate." (03:17)
• People often underestimate the weight and density of wet or icy snow.
  • Steve Inskeep: "This can be hundreds and hundreds of pounds of snow if you shovel a large area." (03:48)

High-Risk Groups & When to Be Extra Cautious

• Individuals with certain medical backgrounds are particularly vulnerable:
  • Relevant conditions: Heart disease, diabetes, history of stents, balloons, bypass surgery, or high blood pressure.
  • Older adults are at higher risk, especially those above 65—and some experts caution those above 45.
• Key warning: Treat shoveling as a rigorous “stress test” on your heart.
  • Dr. John Osborne: "It's a major stress test when you go out there and shovel snow." (03:30)

Dangers of Cold Temperatures

• The cold itself adds to cardiovascular strain by causing vasoconstriction (narrowing of blood vessels).
  • Raised blood pressure and heart rate increase the risk of adverse events for those unaccustomed to the exertion.
  • Dr. John Osborne: "It could be cardiovascularly disastrous." (04:26)

Tips to Stay Safe While Shoveling

• Pace yourself and take breaks:
  • Steve Inskeep: "Every once in a while, I would just stop and stand there for a minute and catch my breath. Was that a good thing to do?" (05:04)
  • Dr. John Osborne: "Absolutely. Thumbs way up. Take it easy, go slow. We don't have to take care of the entire driveway in one fell swoop." (05:04-05:11)
• Dress in layers: Adjust clothing as your body temperature rises.
  • Dr. John Osborne: "Dress appropriate to the weather and layer, and if you get hot, you can begin to take off those layers." (05:21)

Physical Activity Beyond Shoveling

• Activities like sledding with kids can also be physically taxing, especially in deep, unpacked snow.
  • Steve Inskeep: "We were going up and down steep hills in really thick snow that did not hold our weight. Is that hazardous?" (05:30)
  • Dr. John Osborne: "If your body's not ready for that... it can be a lot of stress added to the heart." (05:48)

Notable Quotes & Memorable Moments

• Dr. John Osborne on exertion:
  "If we're shoveling snow for just 10 minutes in most people, we'll reach about 97% of our maximal predicted heart rate." (03:17)

• Dr. John Osborne on compounded risk:
  "If you're deconditioned, you're not doing this kind of work on a regular basis, and you go out, it's cold, you get vasoconstricted... it drives up the heart rate, it drives up the blood pressure, all of those factors put a major stress or load on the heart." (04:26)

• Steve Inskeep reflecting:
  "This can be hundreds and hundreds of pounds of snow if you shovel a large area." (03:48)

• Dr. John Osborne on pacing yourself:
  "Take it easy, go slow. We don't have to take care of the entire driveway in one fell swoop." (05:06)

Timestamps for Key Segments

• 00:01 — Marielle Segarra introduces the episode and topic
• 02:35 — Steve Inskeep sets the scene after recent storms
• 02:58 — Introduction of Dr. John Osborne and core health message
• 03:17 — The major cardiovascular strain of shoveling
• 03:56 — Effects of snow weight and muscle usage
• 04:26 — How cold weather multiplies risk
• 05:04 — The importance of taking breaks
• 05:21 — Proper layering to regulate body temperature
• 05:30 — Hazards of other winter exertion activities
• 06:09 — Wrap-up and further resources

Additional Resources

• Winter Home Safety Episode Link: Marielle Segarra mentions a related Life Kit episode on protecting your home during winter storms, available via the show notes.

Closing Thoughts

This episode underscores that snow shoveling shouldn't be taken lightly, especially for anyone with cardiovascular risk factors. The advice is clear: Go slow, take breaks, dress smart, and—most of all—listen to your body. And remember, it's okay to ask for help or leave tough jobs for someone else if you're in a risky group.

“We don't have to take care of the entire driveway in one fell swoop.”
– Dr. John Osborne (05:06)