How Many Calories Can You Burn While Shoveling Show?

Sharing this article written by Jake Wayne over at livestrong.com > original article https://www.livestrong.com/article/301177-the-number-of-calories-burned-when-shoveling-snow/

Clear your snow-drifted walks and burn calories quickly at the same time. Snow shoveling is dynamic cardio exercise that uses muscles in your legs, core, back, shoulders and arms as you work to keep your body warm, walk around, lift a shovel loaded with frozen water, brace your core, thighs and upper body against the weight, and repeat a full range of movement with each toss. All of these things add up to a fair workout -- and a strenuous one.

Baseline Calories

Shoveling snow burns about 223 calories per 30 minutes of activity, according to Harvard Medical School's "Calories Burned..." chart. The cost in calories is calculated based on the activity of a person who weighs 155 pounds.

Body Weight

Body weight is a major factor in how many calories a person burns. You are fueling your body weight at the same time as you're clearing the sidewalk. While a 125-pound person may burn 180 calories in a half-hour of shoveling, a 185-pound person would burn 266 calories doing the same job in the same amount of time.

Chilling, Machines and Other Variables

Several other variables come into play when shoveling snow. The colder it is outside, the more calories you'll burn just staying warm. Shoveling faster will also increase the amount of calories your burn. Likewise, taking long rests between short bouts of shoveling -- or using a snow blower instead of a shovel -- will reduce the amount of calories you burn. A 185-pound person using a snow blower for 30 minutes burns only 200 calories, compared to 266 when shoveling by hand.

Sensible Snow Shoveling

Snow shoveling is intense cardio work and best attempted when you are in good shape. If you are older, out-of-shape and mostly sedentary, or have a medical condition that could put you at risk when performing high-intensity exercise, check with your physician before tackling the front walk.

Make Snow Shoveling Safer on Your Body

While shoveling snow can burn calories, it also places significant strain on the back, shoulders, hips, and knees—making it a common cause of winter injuries in Colorado. Each year, many people experience low back pain, shoulder strains, and muscle injuries from snow shoveling, especially when lifting and twisting are repeated in cold conditions.

Preparing your body with proper strength, mobility, and movement mechanics can help reduce pain and prevent injury. Learning how to shovel safely—and knowing when to seek care—can make a big difference in staying active throughout the winter months.

How Coal Creek Physical Therapy Can Help

At Coal Creek Physical Therapy, we provide personalized physical therapy services to help patients recover from injury, manage pain, and move better year-round. Our team specializes in treating back pain, shoulder pain, knee pain, and muscle strains caused by everyday activities like snow shoveling.

If you’re experiencing discomfort after clearing snow—or want to prevent winter injuries before they happen—our licensed physical therapists offer one-on-one care focused on functional movement, strength, and long-term recovery.

Coal Creek Physical Therapy proudly serves patients in Lafayette, Louisville, Erie, Superior, and the surrounding Boulder County communities, helping active individuals stay healthy through Colorado’s winter season.

Looking for physical therapy near you? Schedule an evaluation with Coal Creek Physical Therapy to address pain early and stay active this winter.

Searching for back pain treatment or injury prevention in Boulder County? Contact our team to learn how physical therapy can support safe, pain-free movement.

303 666 4151 or coalcreekpt@gmail.com to get started today!