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Walking in a Winter Wonderland, Safely.

As we transition into the winter season it is important to continue to be physically active. Physical activity helps maintain both physical and mental health. The cold snowy weather and shorter hours of daylight pose a challenge, but it can also be a beautiful and invigorating time to get out and be active.

Dress for the weather!

Wear multiple layers that can be removed if you get warm. Avoid wearing cotton against the skin as this can absorb perspiration becoming damp and chilly. Good base layers are made from synthetic, wool, silk, or bamboo fibers which are better at wicking moisture away from the skin, keeping you dry and warm.

Parent and kids playing in the snow.

Pay particular attention to your feet, hands, nose and ears in cold weather. These areas are more prone to frost bite. Frost bite is damage to the skin caused by extreme cold. It happens when the skin and underlying tissue freeze.  Frost bite progresses from very cold, to then numb, hard and pale. Mild cases can be treated with gradual warming. More severe cases require medical treatment to prevent complications.

Avoid slips, trips, and falls!

Once you are all bundled up it’s time to go out and enjoy nature! A walk outside on a bright winter day can enhance both your energy and your mood.  Make sure, however, that your footwear has good traction. If conditions are icy use shuffling steps to help avoid slipping and falling. Parking lots can be particularly dangerous. Hold on to your car door when exiting your vehicle and don’t let go until your footing is solid. If the weather is too cold and icy for a walk outdoors, consider walking a few laps indoors at the local mall.

Carbon Monoxide Safety

Despite our best efforts, we all spend more time indoors during the winter season, so don’t forget to check your carbon monoxide detectors using the test button and make sure to check the batteries (if you can’t remember when you last changed them, now’s probably a good time). If your carbon monoxide detector alarms, you should move to fresh air and call 911. In the event of a power outage, generators should be positioned outdoors in a well-ventilated area with the exhaust away from doors and windows. Be sure to keep your furnace and other fuel burning appliances vented and in good repair. And if significant snowfall has accumulated near the furnace vents in your home, the area should be cleared. Blocked vents can lead to carbon monoxide building up inside your home.

Take Care When Shoveling

Person shoveling.

When shoveling snow to clear vents, walkways, or the driveway, there are a few precautions to keep in mind. The Mayo Clinic recommends if you have any heart issues or are physically inactive, to check with your health care provider before doing strenuous activities like shoveling snow.

If possible, shovel snow while it’s fresh. New fallen snow is often lighter and easier to move than snow that has started to melt or has been plowed.  Be mindful of body mechanics, using your legs to lift instead of your back. Moving heavy snow can lead to shoulder and back injuries or aggravate pre-existing conditions. Use a smaller shovel or only fill it half full. Take it slow and use breaks to warm up and hydrate. 

If you are using a snow blower and it becomes clogged DO NOT attempt to unclog it with your hands even after the machine is shut off. Sudden movement of the rotating blades can occur once the clog is dislodged resulting in severe injury or amputation. Use a stick or broom handle to clear it instead.

Stay safe and warm while using these tips to get out and enjoy walking in the winter wonderland, safely!

Additional Reading/Resources

Safety Tips for Exercising Outdoors for Older Adults | National Institute on Aging

How to Exercise Safely Outside in the Fall and Winter – The New York Times

It’s Time to Get Winter Ready – Barnstable County

Safety Guidelines: During & After a Winter Storm | Winter Weather | CDC

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