Ten Tips to Prevent Winter Falls

This winter cold snap has left slippery surfaces in its wake. Anyone can take a tumble any time of year, “especially when everything is covered in snow, slush and ice, it’s very important to be careful when you step foot out the door,” says Anthony Zalewski, RN, Injury Prevention and Outreach Coordinator for MetroHealth.

Did you know that more than 1 in 4 adults 65 and older fall each year – and those falls are the leading cause of fatal injuries, according to the National Council on Aging? The good news is that a lot of falls can be prevented with some careful planning.

Here are 10 tips for staying on your feet this winter.

1. Walk like a penguin

Our normal walking strides put us at risk for falls. This is because we split our weight over both legs. Instead, walk like a penguin! Lean your body forward so all your weight rests on your front leg. Keep your knees loose. Extend your arms to the side to keep your balance and lower your gravity center. Take small steps.

2. Turn on the lights

If you’re working or walking outside this winter, make sure it’s bright enough to see. If it’s dark, use a hands-free headlamp or wait until daylight.

3. Have a clear path

Stick to paths cleared of snow instead of walking through deep snow.

4. The right shoes help you avoid slipping and keep your feet toasty.

The right shoes help you avoid slipping and keep your feet toasty.

5. Keep stairs and steps free of snow and ice

Use salt or sand to make stairs less slippery and always hold onto handrails. If you have two entrances to your home, choose the less icy one.

6. Lighten your load

If you’ve ventured out for a grocery run, carry fewer bags from the car to your home. When you’re bogged down with heavy bags, your center of gravity is uneven, making it more likely you – and your fresh produce – take a tumble.

7. Watch out for black ice

A clear icy glaze on top of snow or pavement can be impossible to see. It’s incredibly smooth and slippery. Black ice is likely to form if the temperatures go from cold to warm and back to cold. Salt your path, carry a light load, and do your best penguin walk. Better yet, don’t go out!

8. No ladders in the winter

Wait until spring to do work on ladders, like taking down holiday decorations. It’s safer when the weather is better. And always have a buddy to hold the ladder.

9. Take your phone

Every time you leave the house, have your phone in your pocket -even if you’re walking to the end of the driveway to get the mail. If you fall or get hurt, you can call for help right away.

10 . Stay strong

Do simple exercises like step-ups or chair squats to build strength and balance. (Always check with your doctor before starting new exercises.)