Winter weather can increase the risk of falls for older adults, but it does not have to stop you from staying active. A few simple habits can help you move safely, maintain your strength, and stay independent throughout the winter.
When going outside, check the weather and walking conditions before you leave. If sidewalks are icy or have not been cleared, consider choosing a cleared route, going out later when conditions are better, or asking someone to accompany you. Wear winter boots that fit well and have non-slip soles. Ice grippers can improve traction outdoors but should be removed before walking indoors because they can slip on smooth floors. If you use a cane or walker, ask your doctor, nurse practitioner, physiotherapist, or occupational therapist whether an ice tip or other winter mobility aid would improve your safety. Walk slowly, take short steps, keep one hand free to use railings, and avoid carrying heavy loads. A backpack or several lighter trips may make carrying items safer.
Staying active is an important part of preventing falls because it helps maintain strength, balance, and mobility. When outdoor conditions are difficult, you can still be active indoors. Try walking in your home or in indoor public space, chair exercises, Tai Chi, strength exercises or balance exercises that are appropriate for your abilities. Choose activities you enjoy and feel comfortable doing, and gradually build them into routine.
You can also reduce your risk of falling by making your home safer. Remove clutter, secure loose rugs, improve lighting, use night-lights, and keep entrances and walkways clear of snow and ice when you can do so safely or with the help of someone else. If you often feel dizzy, sleepy, or unsteady, ask your doctor or pharmacist to review your medicines. Some medicines, including those used for sleep, anxiety, pain, or blood pressure, may increase the risk of falls. Never stop or change a prescribed medicine without medical advice.
This winter, choose one way to make walking safer and one activity that helps you stay strong and steady. Staying active while taking a few extra precautions can help you enjoy winter safely and confidently.
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