Reduce falls
Always wear proper footwear
Use an assistive device, if needed
Stay active and exercise regularly throughout the wintertime - this can reduce your fall risk
Be sure to have your sidewalks and driveways salted to prevent falls on the ice
Assess your environment before walking: is there ice, drifts, or other items to step on or over? Plan your route first
Be aware of your pets at your feet when you are walking
Stay active
Outdoor walks are not as easy in winter weather! Be sure to be intentionally active for 30 minutes a day. Activities can include:
Walking laps in your home
Marching in place
Move from sitting to standing and back to sitting from your kitchen chair. Repeat 10-20 times as you can tolerate
YouTube is great for free videos of sitting exercises, standing exercises, bodyweight exercises, yoga, and stretches
Check with your local church or school if they allow for visitors to walk the halls before/after services or school
Use good body mechanics
Be sure your shovel handle is long enough to use good body mechanics
When shoveling, bend at the knees and hips, keep your head and chest up. This protects your lower back
Scoop and lift up, using your legs
Do not always fill your shovel full, it is better to take smaller loads with good body mechanics than larger loads
Keep the weight of the shovel close to your body
Turn your entire body to dump the snow from your shovel versus twisting. Make sure your feet are facing the direction you are turning to
Break the task up into portions. Do a small amount at one time, then allow yourself a rest break
Tips are given by Bradie Nelk, PT, ATC, CM
