The Calorie-Burning Benefits of Shoveling Snow and How to Protect Yourself

Shoveling snow might feel like the ultimate winter headache, but it’s also a calorie-torching full-body workout. Between bracing against heavy snow, lifting it, and repeating the motion, this chore engages your core, legs, arms and back all while delivering an impressive cardio burn.

But before you rush outside with your shovel, it’s essential to understand the benefits, risks, and precautions of turning this seasonal necessity into exercise.

Calories Burned Shoveling Snow

The number of calories you burn depends on factors like body weight, intensity, and the type of snow you’re shoveling. On average, here’s how much you can expect to burn in 30 minutes of shoveling, according to Harvard Health Publishing:

Calories Burned Shoveling Snow

3 Factors That Affect How Many Calories You Burn

• Intensity Matters
  The harder you work, the more calories you burn. Shoveling light, fluffy snow at a slow pace will use less energy than quickly clearing heavy, packed snow. Heavy lifting and quick movements increase your heart rate, engaging more muscle fibers and demanding more from your body.

• Time Spent Shoveling
  Shoveling for longer will naturally burn more calories, but intensity can level the playing field. Ten minutes of intense snow shoveling may burn the same calories as 30 minutes of slower, casual clearing.

• Manual Shoveling vs. Snow Blower
  If you use a snow blower, you’ll burn fewer calories. For example, a 185-pound person burns 252 calories shoveling snow manually for 30 minutes, compared to only 189 calories using a snow blower.

Do You Burn More Calories in the Cold?

While exercising in cold weather may feel more strenuous, the calorie burn depends more on your activity level than the temperature. When you’re bundled up in layers which you absolutely should be your body conserves heat, keeping your calorie burn steady, according to Zac Schlader, PhD, a kinesiology professor at Indiana University.

5 Steps to Shovel Snow Safely

Snow shoveling can be intense on your body and your heart, so safety comes first. Follow these tips to avoid injuries and serious health risks:

1. Proceed With Caution

Shoveling snow is responsible for thousands of injuries and up to 100 deaths each year, according to the National Safety Council. Don’t overexert yourself: Take your time and listen to your body to avoid stress or strain.

2. Warm Up Before You Shovel

Just like you’d warm up for a workout, prep your body for snow shoveling:

• Do light cardio like jumping jacks.

• Perform dynamic stretches like side-to-side reaches and core twists.

• Focus on activating your legs and core, which will do most of the heavy lifting.

3. Hold the Shovel Properly

Grip the shovel close to your body to make each load feel lighter. If the handle is too long, you’ll strain your arms, shoulders, and back unnecessarily.

4. Lift With Your Legs, Not Your Back

When lifting snow:

• Bend at your knees, not your waist.

• Keep your back straight and use your leg muscles to lift.

• Avoid twisting your back while throwing snow; instead, turn your entire body.

• Take breaks to stretch and reset your form.

5. Watch for Signs of a Heart Attack

Cold weather causes blood vessels to constrict, increasing blood pressure, which can put you at risk for heart attack. If you feel any of the following symptoms, stop immediately and seek medical help:

• Chest pain or tightness

• Shortness of breath

• Dizziness or lightheadedness

• Pain in your arm, jaw, or back

As Mikhail Varshavski, DO, explains, the combination of cold temperatures and physical exertion can be dangerous, especially if you have underlying health conditions.

The Bottom Line

Shoveling snow is a surprisingly effective workout that can burn 200 to 500 calories per hour depending on your weight and intensity. But safety comes first: Take precautions to avoid injuries or heart-related issues. Warm up beforehand, lift with proper form, and pace yourself.

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