A neighbour of mine recently slipped and fell while out for a winter walk. She is currently in the hospital with a broken leg. That’s why I decided to write this article.
Walking is a great way for older adults to stay active. A daily walk helps with weight management, cardiovascular health, mental wellness, balance and muscle and bone strength. However, here in the 705, the winter months can create hazardous walking conditions and increase the risk of falls and injuries, especially for older adults.
The Canada Safety Council and Arthritis Society Canada have this practical advice to stay safe and active during the winter.
Wear the Right Gear
Proper clothing and footwear is essential to enjoying winter walks safely. Opt for lightweight, waterproof and insulated boots with non-slip rubber soles. Leave your fancy footwear at home! Choose low, wide heels. Removable ice-grippers with spikes or cleats can be purchased 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.
Loosen Up Before Heading Out
Before you head out, do a quick warm-up to get your blood flowing. March in place and swing your arms or move your foot and ankle in circular motions to get your muscles ready for the cold.
Use Walking Aids and Devices
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.
Go Slowly
It’s important to take your time and move carefully on snowy or icy surfaces. Pick a well-maintained and frequently travelled route and choose the warmest time of day to go on your walk, to give ice a chance to melt. 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. On days when the roads are particularly snowy or icy, it’s likely best to stay inside. Here’s a great video to demonstrate penguin walking.
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. 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. 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
- Whenever possible, find a walking companion. If you’re going alone, let someone know your route and expected return time.
- 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.
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:
- Take your time, catch your breath and assess how you’re 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.
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.
Snow and ice doesn’t mean you have to stay indoors all the time. With some preparation and extra care, you can get out and enjoy the winter weather.
