With much of the country settled in for the winter, it’s important to acknowledge the unique set of challenges that come with the season, especially for older adults.
Among them are increased odds for falls and other winter-related injuries and illnesses. For seniors, falls are the leading cause of injury all year long. During the winter, icy sidewalks, snowy driveways and parking lots, combined with shorter daylight hours, can make spending time outdoors a little riskier.
If you rely on walking for better physical and mental health or just like to remain active and on the go, there are steps you can take to stay safer. The following winter walking tips may help keep older adults steady on their feet during the colder months.
Winter Walking Safety Tips for Seniors
Wear the right footwear
Choosing the right walking shoe is crucial for winter. Footwear that provides support and traction can significantly reduce the chances of slipping. Look for shoes or boots that have nonslip soles made from rubber or other high-traction materials. Insulated boots will also keep your feet warm. Just be sure they aren’t too bulky or stiff, as that can affect balance. It’s also essential to wear shoes that fit properly—loose shoes or boots can cause stumbling.
Use walking aids for extra stability
Walking aids, such as a cane, can be helpful during winter walks outdoors, especially when navigating snowy parking lots or uneven terrain. If you are a little unsteady on your feet, invest in a cane with a winter-specific tip that has a spiked or pointed base. And if you already use an assistive device, check it regularly to make sure it’s in good condition and has secure grips.
Stay visible in low light
Winter days are shorter, making poor visibility when walking outside a concern. To make it easier for people to spot you, wear bright-colored clothing or reflective gear that can be seen from a distance. Adding reflective bands to your clothing or wearing accessories like a reflective vest can also help. Carry a small flashlight or wear a headlamp if you plan to walk when light is low or it’s dark out.
Check the weather before leaving
Before heading out to walk or run errands, be certain to check the weather report. If the forecast predicts icy roads or extreme cold, it may be best to delay leaving until conditions improve. It might help to plan your winter walks for the warmest part of the day, when the sun is shining and ice may have melted.
Walk slowly and steadily
Rushing or walking too quickly in winter conditions can easily lead to falls. Instead, check your posture. Take small, deliberate steps and avoid sudden movements. If the ground is icy or snowy, try to walk like a penguin, keeping your body weight centered and your feet flat on the ground. Slow, deliberate movements will help prevent slips.
Dress in layers
Staying warm while not overheating can be tricky during cold months of the year. Dressing in layers is key to staying warm while walking in the winter. Choose moisture-wicking fabrics for your base layers to keep sweat off your skin. Then add insulating layers, like fleece or down, to retain warmth. A waterproof, windproof outer layer is also essential to protect you from the cold and wet. Make sure to cover your extremities, including your head.
Staying Active During the Winter
Staying active is important for maintaining balance and overall health, and that includes more than just walking. In senior living communities like PSL, winter can land a little more gently. That’s because residents have ample opportunities to exercise and connect with peers indoors. We have a wide range of options, from morning stretching groups to our on-site fitness centers, that you can choose from.
And if you are interested in learning ways to stay active when the cold winds blow, visit 7 Ways to be an Active Senior During the Cold Winter Months. You’ll find a variety of suggestions for navigating the coldest season of the year, from working out in your living room to investing in a fitness tracker.
