It's important to put your safety first when raking leaves this fall, particularly if you’re older or have heart disease, experts say.
Raking leaves can have a profound effect on the heart, according to the Cleveland Clinic.
“Particularly if leaves are wet, they can actually be very heavy, making raking leaves as physically rigorous in some cases as shoveling snow,” says Dr. Nicholas Ruthmann, of the Cleveland Clinic.
A large amount of exertion too quickly can trigger a heart attack, especially in chilly weather.
Due to the twisting and bending of the activity, the task is essentially aerobic exercise, medical experts say, and can cause blood pressure to go up and put pressure on your heart. Experts urge people to use caution and not over-exert themselves.
“Yard work is a workout. And like starting any new workout, you want to start slowly," Ruthmann says. "But people tend to just jump right into yard work and try to tackle it all at once. That’s a bit like going from your couch to running a marathon."
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“If you aren’t super active year-round, suddenly piling on a lot of yard work can be a jolt to your system," he added.
Man raking the backyard on an autumn day
How old is too old to rake leaves?
Adults older than 45 should exercise caution when raking leaves or shoveling snow. People with known or suspected heart disease, high blood pressure or high cholesterol are particularly at risk, according to the American Heart Association.
“While the average episode of leaf raking may not be extremely physically demanding, certain stressors could potentially strain the heart,” says Dr. Michael Chen, a cardiologist and director of the Cardiac Cath Lab at Adventist HealthCare White Oak Medical Center in Maryland.
Additionally, individuals who smoke, are obese or lead a sedentary lifestyle should take extra care.
Eight tips to minimize your risk of injury
Brown University Health says if you plan to rake leaves this fall, there are several things you can do to reduce the risk of injuries or cardiac events, including:
Choose an appropriately sized rake for your height and strength.
Use a rake with a padded handle or wear gloves to avoid blisters.
Rake leaves when they’re dry. Wet leaves are heavier and more difficult to lift. They also breed mold and mildew, which can be unpleasant for those who suffer from allergies.
Loosen up beforehand. Stretching for 10 minutes before raking helps to warm up muscles, which minimizes your risk of injury. Repeat for another 10 minutes afterward to help rid muscles of lactic acid, which can lead to soreness.
Lift properly. Make sure to bend at the knees instead of the waist. Keep leaf piles small to avoid straining your back while lifting.
Vary your movements often to avoid overusing individual muscle groups.
Stay hydrated. Dehydration can occur with any strenuous activity. It’s important to recognize the signs of dehydration, which can include headaches, dizziness, dry mouth, increased thirst and decreased urine output.
Don't overdo it. Raking is a strenuous, aerobic exercise. Listen to your body and take breaks when needed.
