Fall Prevention Month: Safe Winter Walking
BY MARGUERITE THOMAS
Ah, winter! The season many love to hate!
Unless you’re planning on moving to a warmer climate, it’s time to learn to love it. Enjoying winter can be enhanced by winter activities, especially walking. Why walking? Other than investing in warm winter clothing and quality footwear, it is an inexpensive way to get out and about and enjoy time with others. Walking helps us to avoid falls. It improves balance, strength and posture.
So, where do you start?
• Begin gradually and build up stamina. If you haven’t been walking, gradually increase everyday physical activity – less time in the chair
• Choose highly-visible clothing that is bright and reflective so you can be easily seen
• Consider the warmth of your clothing. Dressing in layers helps keep you comfortable and allows you to make changes as you warm up
• Choose footwear that is stable, well-insulated and with a non-slip sole. Ladies fashion boots are really for fashion, not for vigorous winter walking. Check out www.ratemytreads.com to see the results of the iDapt lab testing of winter boots
• Monitor the weather forecast. Is it too icy or cold or otherwise hazardous?
• Do use canes, walking poles, ice grippers or other needed assistive devices.
What should be considered during the walk?
• Tell someone where you will be going and for how long. Take along a cell phone
• Scan your environment for dangers that may cause a fall. Look for trip hazards, black ice, cracks, uneven and changing surfaces, objects that block your way
• Keep your hands free, not in your pockets. Should you start to slip, you can regain your balance more readily
• Take your time. Enjoy the walk
• Judge your stamina. Don’t overdo it
• Walk on designated paths and look for areas with benches if you need a rest
• Plot out where the washrooms are located if you will need a pit stop
• Give time for your eyes to adjust when going from outdoors to indoors and vice versa.
After your walk:
• Assess how you feel. If you are sore, switch to shorter walks
• Enjoy a glass of water. Dehydration can make you dizzy
• Inform your municipality about any trip hazards.
Helpful Tips:
• If you drive to a walking area, take time to slowly exit your vehicle. Turn your whole body out of the vehicle and place both feet firmly on the ground before attempting to exit
• Remember nutrition. Plan your walks when you are well-hydrated and not hungry
• Keep your doctor informed of your physical activity level. Medication could increase your risk of falling
• If you find yourself walking on ice, move slowly and think about your next move. Keep knees loose, shorten your strides, and shuffle your feet. Wet leaves, rain, and snowdrifts can be as risky as ice
• Once it gets dark outside, dangers are seen less easily. Be aware and wear reflective clothing
• Take extra care when stepping off the last step of stairs. This is a common place for a fall. Use the hand rail when available for extra support
• Maintain a regular schedule of vision and hearing checks.
Want additional information to keep yourself independent by avoiding falls? Check out:
• www.fallpreventionmonth.ca
• www.fallsloop.com
• Chisomo Mchaina at your local health unit: cmchaina@huroncounty.ca
• Healthline www.southwesthealthline.ca
Enjoy winter walking. Keep independent and safe!