Tips to Stay Safe and Active During the Upcoming Winter Season

Autumn is typically a busy time of the year, filled with enjoying the cool-down from summer, taking in the fall foliage, and of course the C-K Autumnfest. There are plenty of indoor and outdoor activities in our area this time of year.

However, this also means winter is around the corner. Although beautiful as well, it unfortunately causes unwanted accidents and injuries due to colder temperatures, ice, and snow. According to the Center for Disease Control and Prevention (CDC), falls are the leading cause of injury in adults aged 65 and older. In fact, CDC’s most recent data shows 33.1%(117,435 people) of the older adult population in West Virginia fell in 2020, a number that has slowly continued to rise over the previous decade. Other injuries may be due to shoveling snow or vehicle accidents on icy roadways. We are going to discuss a few things to think about to try and decrease your risk for falls and injury this winter and remain active indoors if shut-in.
Icy Sidewalks
All falls are dangerous and can lead to fractures or head trauma that negatively impacts one’s health and even finances due to subsequent treatment for the injury.

• Wear appropriate footwear with good traction.
• Pre-treat icy walkways with salt when able.
• Use an assistive device such as a walker, cane, or walking stick to improve your stability.

Shoveling Snow
Shoveling snow is a demanding task and creates not only orthopedic injuries but, according to a study from the Canadian Medical Association Journal, men are 16% more likely to be hospitalized from a heart attack and 34% more likely to die from one after a heavy snowfall.

• Take frequent breaks to cool down, recover, and rehydrate.
• Bend your legs and lift and avoid twisting your back while shoveling to avoid injury to your back.
• Use more ergonomic shovels to help ease the lifting process.

Be Active Indoors
Take advantage of your local gym, YMCA, or consult with a physical therapist to stay active indoors.

• Developing an appropriate home exercise program with the help of a physical therapist is a great way to achieve your goals and maintain some activity while indoors. This could focus on strength and endurance for shoulders, knees, back and/or any other joint that you would like to address.
• Low impact workouts such as cycling, swimming, yoga, and tai chi are great ways to help improve endurance, strength, and balance.

Overall, when exercising at home or on your own in a gym it is important to listen to your body and know your limits. You may need to adjust activity level based on tolerance. If you feel joint or muscle pain reach out to your physical therapist. If you have chest pain with lifting or shoveling snow, seek medical care immediately or call 911.
Stay safe and stay active!