Winter in Alberta is beautiful, but it’s also a time when many people unknowingly put extra strain on their heart and lungs. Between freezing temperatures, icy winds, heavy snowfalls, and long stretches of time spent indoors, winter can be a tough season for your health, especially if you’re living with a heart or respiratory condition.
At Advanced Respiratory Care Network (ARC Network), we care about helping Albertans breathe easier, stay healthy, and protect their heart and lungs all year long. With locations across Alberta, our team is here to support you through the winter season with expert respiratory and cardiac care, lung testing, oxygen therapy, and more.
Before the snow piles up, here’s what you need to know about staying safe when shovelling and how to keep your heart and lungs healthy all winter long.
Why Snow Shovelling Can Be Hard on Your Heart
Shovelling snow might seem like a routine winter chore, but it’s actually a high-intensity, cold-weather workout, and one that many people are not physically prepared for.
Cold temperatures cause your blood vessels to constrict, raising blood pressure and forcing your heart to work harder. Combine that with lifting heavy snow, bending, pushing, twisting, and holding your breath while exerting force, and it creates the perfect storm for heart strain.
Who Is Most at Risk?
Anyone can feel the effects, but certain groups should be extra cautious:
- Adults over age 45
- Individuals with high blood pressure or high cholesterol
- Those with a history of heart disease or atrial fibrillation (AFib)
- People who smoke or have smoked in the past
- People who are less physically active during the winter months
Did You Know?
Heart attacks are more common in winter, especially during or after snow shovelling. This is because the combination of physical exertion plus cold air can significantly increase cardiac stress.
How Cold Weather Affects Your Lungs
Cold, dry air can irritate your airways, making it harder to breathe, especially if you have a lung condition such as asthma, COPD, pulmonary fibrosis, chronic bronchitis, or allergies.
Common Cold-Air Symptoms
You may notice:
- Shortness of breath
- Wheezing or coughing
- Chest tightness
- Throat irritation
- Increased mucus or congestion
This happens because cold air causes the airways to narrow (a response called bronchoconstriction), forcing your lungs to work harder.
When to Be Extra Careful
Cold air can trigger flare-ups and breathing difficulties in:
- Individuals with asthma or COPD
- Children and older adults
- Anyone with a respiratory infection or weakened immune system
- People who exercise outdoors in winter
If breathing becomes difficult, or your inhaler or breathing treatments are not helping, seek medical attention promptly.
Shovelling Snow Safely: Heart & Lung-Smart Tips
Before you pick up that shovel, use these simple safety tips to protect yourself:
Before You Go Outside
- Warm up for 5 minutes indoors by marching in place, stretching, or doing light movement to prepare your muscles and heart
- Dress in layers to stay warm and avoid overheating
- Cover your mouth and nose with a scarf or cold-weather mask so the air warms before entering your lungs
- Avoid smoking or vaping beforehand as this increases heart rate and irritates your lungs
- Eat light and wait at least 30 minutes after a large meal before shovelling
While Shovelling
- Choose a lightweight, ergonomic shovel to reduce strain
- Push the snow rather than lifting whenever possible
- Work slowly and take breaks every 10–15 minutes
- Shovel smaller amounts at a time instead of filling the shovel to the brim
- Bend your knees, not your back, and avoid twisting your torso
- Keep breathing steady and avoid holding your breath (many people do this without realizing!)
Stop shovelling immediately if you experience:
- Chest pain or pressure
- Shortness of breath
- Sudden dizziness or light-headedness
- Heart palpitations or irregular heartbeats
These symptoms can indicate a heart or respiratory emergency. Call 911 if they do not resolve quickly!
After Shovelling
- Cool down with gentle stretching
- Drink water to stay hydrated
- Avoid smoking, vaping, or alcohol right after shovelling
- If you use a rescue inhaler, consider asking your care provider if using it before exposure to cold weather is appropriate for you
More Winter Wellness Tips to Protect Your Heart & Lungs
Winter is long in Alberta, so small daily habits can make a big difference.
For Better Heart Health This Winter
- Keep moving – indoor walking, yoga, or light exercise counts
- Maintain a regular sleep routine
- Manage stress through breathing exercises or mindfulness
- Monitor your blood pressure regularly
- Eat heart-healthy meals and limit salty, heavy comfort foods
For Healthier Lungs This Winter
- Use a humidifier indoors to prevent dryness and ease breathing
- Practise lung-friendly breathing exercises, like diaphragmatic breathing
- Wear a scarf or cold-weather mask outdoors
- Avoid outdoor exercise in very cold weather or when air quality is poor
- Watch for triggers such as wood-burning smoke, scented candles, or dusty indoor heating vents
When Is It Time to See a Heart or Lung Specialist?
A little winter fatigue is normal, but persistent heart or breathing symptoms are not. Book an appointment if you notice:
Possible Heart Concerns:
- Chest pain, pressure, or discomfort, especially during activity
- Irregular heartbeat or palpitations
- Shortness of breath not explained by activity
- Dizziness, fatigue, or reduced exercise tolerance
Possible Lung Concerns:
- A persistent cough lasting more than 3 weeks
- Frequent shortness of breath or wheezing
- Recurring chest infections or congestion
- Asthma or COPD symptoms getting worse in winter
Getting checked early can help prevent complications and give you peace of mind.
How ARC Network Helps Albertans Breathe, Live & Feel Better in Winter
At Advanced Respiratory Care Network, we offer full respiratory and cardiac support to help you protect your health through the winter season. Our services include:
- Respiratory Diagnostics & Lung Function Testing
- Pulmonary Rehabilitation
- Home & Travel Oxygen Services
- Sleep Testing & CPAP Support
- Cardiac Screening & Referrals
- Education, prevention, and long-term care plans
With multiple clinics across Alberta and both in-clinic and virtual care options, we make accessing expert lung and heart care easier, especially when winter weather hits hard.
Contact Us to Request an Appointment
Stay Healthy and Safe This Winter
Winter doesn’t have to mean discomfort, missed activities, or struggling to catch your breath. With a few small adjustments and awareness of risks, you can enjoy a safer, healthier season.
Your heart and lungs work hard for you so, this winter, let’s take care of them.
If you’ve noticed changes in your breathing or heart health, or want help staying well this season, ARC Network is here to support you. Book a consultation today and take the first step toward a healthier winter.
Book a Heart or Lung Consultation