Walking is one of the most simple and effective ways for older adults to stay active and improve their overall health and well-being. Incorporating walking into a daily routine can help with weight maintenance, cardiovascular health, mental wellness, balance and muscle and bone strength. However, for Canadians, the winter months can create hazardous walking conditions and increase the risk of falls and injuries, especially for older adults.

The snow, ice and cold temperatures shouldn’t stop you from enjoying the benefits of outdoor activity, but you do need to take precautions. As winter approaches, here are some essential tips to keep you safe and active outside:

How to Keep Safe While Being Active Outdoors in Winter

Wear the Right Gear

Proper clothing and footwear is an essential first step to enjoying winter walks safely. Look for lightweight, waterproof and insulated boots with non-slip rubber soles. Removable ice-grippers with spikes or cleats can also be purchased separately for added traction. Just make sure that you sit down to add or remove these products and take them off before stepping on inside surfaces like tile or wood to avoid slipping. Wear warm winter clothing, including a hat, scarf and gloves and dress in layers for walks. Being cold can make you hurry or tense up which can lead to a loss of balance.

Use Walking Aids and Devices  

For extra stability on winter walks, consider using an aid like a cane or Nordic walking poles. If you use a cane, consider purchasing a retractable ice pick to attach to the bottom for added traction on icy and packed snow surfaces. Most walking poles can be adjusted to expose the ice pick underneath. Another option that can be helpful is to bring a small bag of sand or non-clumping cat litter in your jacket pocket if you do come across icy sidewalks or steps. Depending on your risk level, you may also consider wearing hip protectors. Worn as either a belt or built into pants, these devices are designed to prevent hip fractures in the event of a fall. Talk to a healthcare provider to find the right walking aids or devices for you.

Go Slowly

It’s important to take your time and move carefully on snowy or icy surfaces. Plan ahead to make sure you have enough time to get where you are going. Walk on designated walkways that are plowed and treated for ice and avoid taking shortcuts through unmaintained areas. If you are unable to avoid a patch of ice, remember to walk like a penguin. If your mobility will allow you, walk very slowly and take small steps with your feet pointed outwards for a wider base of support. Bend your knees slightly to lower your center of gravity and keep your hands out for balance like a penguin’s wings. Your ability to use this technique will depend on your mobility. On days when the roads are particularly snowy or icy, it’s likely best to stay inside.

Keep Hands Free

Slipping and falling with your hands in your pockets or while carrying heavy items can make it difficult to brace your fall and may lead to serious injury. Wear warm gloves rather than putting your hands in your jacket pockets and keep your arms at your side to help you stay balanced. Instead of carrying bags or purses, use a backpack for purchases or personal items. Make sure you carry safety items including a cell phone, whistle and identification on walks, but always avoid texting or looking at your phone while navigating winter surfaces.

Other Safety Tips

• Keep your driveway and walkways ice and snow-free. People over 65, particularly with a history of heart problems or high blood pressure, should avoid shovelling snow. Community services and agencies often provide snow removal services.
• Place a winter mat at your entrances for wet boots and wipe up any puddles on floor surfaces immediately.
• Keep an eye on sunset times and try to plan your walks during the daylight hours.
• Whenever possible, find a walking companion. If you’re going alone, let someone know your route and expected return time.

What to Do if a Fall Occurs

Despite taking all the precautions, falls can still happen. Due to instinct or embarrassment, many people try to stand up right away after falling and this is dangerous. Knowing how to get up safely can reduce the risk of further injury. Follow these steps if you fall on ice or snow:

• Take your time, catch your breath and lay there for a moment to assess how you are feeling. Did you hit your head, do you feel shaky or dizzy or do you feel any pain in your ankles, hips, wrists or elbows?
• If you think you might be hurt or are unsure if an injury is serious, call 911. If you can’t make a call or your phone isn’t accessible, yell for help.
• If everything seems okay, slowly roll onto your side and carefully push onto your hands and knees.
• If there is a stable object close by like a bench, railing or parked car, crawl or slide towards it for additional support.
• Bring one leg forward and place it flat on the ground between your hands. Use the solid object for support, if available, or push off the ground with both hands. Your dominant leg should be behind you to help you push up into a standing position.
• Once standing, stop for a minute to regain your balance.
• After you’ve recovered, try to reflect back on the fall and ask yourself a few questions like, ‘What was I doing?’ or ‘What could I have done differently to prevent that fall from happening?’

Watch for concerning symptoms that can occur in the days following a fall. Seek medical attention if you experience any lingering pain, dizziness, nausea, weakness, headaches, drowsiness or vision problems.

Winter walking is a wonderful way to enjoy the many benefits of physical activity and the fresh air and sunlight. While you do have to take extra precautions, don’t let winter weather keep you from getting outside. Dress appropriately, get the support you need and move slowly channeling your “inner penguin”. By following these tips, and taking all falls seriously, you can stay safe and active throughout the winter season.

Reviewed By: Harpreet Buttar, OT Reg. (Ont.)

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If you found this article helpful, you may also want to read:

• Safe Winter Driving Tips for Caregivers
• Travel Safety Tips for Older Adults