Safe Walking Tips

• Warm-up activities - start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.

• Build activity — slowly start with a 20 minute walk then increase gradually. Try to walk at least three times per week. Set walking goals and keep track of how much you are walking.

• Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.  

• Shoes and socks — wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best!  

• Weather — wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.

• Water — drink water before and after your walk. Take water with you on your walk, especially in warm weather.  

• Cool down — make sure you cool down after a long fast walk. Do a few stretching exercises.  

• Be Mindful — avoid using headphones and cell phones while walking. Walkers should carry identification, a cell phone or a whistle.

Walking during the winter months is the best way to enjoy the snow and crisp air. However, icy surfaces and hard-packed snow pose a hazard for the pedestrian.

• Footwear – Wear waterproof, insulated boots to keep your feet warm and dry and to maintain your footing in ice and snow. Look for well-insulated, waterproof and non-slip tread soles with a low heel that are made of natural rubber. Consider using walking poles for more balance.
• Stay Alert – instead of looking down, look up and see where your feet will move next to anticipate ice or an uneven surface. Occasionally scan from left to right to ensure you are not in the way of vehicles or other hazards.
• Anticipate ice – be wary of thin sheets of ice that may appear as wet pavement (black ice). When walking down steps, be sure to grip handrails firmly and plant your feet securely on each step.
• Avoid taking shortcuts – shortcuts are a good idea if you are in a hurry, but may be a bad idea if there is snow and ice on the ground. A shortcut path may be treacherous because it is likely to be located where snow and ice removal is not possible.
• Clothing – wear several layers of lightweight clothing. Wear mittens and a hat (preferable one that covers your ears).
  

Use a cane– to help with balance. Speak to your doctor, pharmacist or local public health department about how to use a cane properly and ensure that it is fitted to your height.

• Keep your knees loose — let them bend a bit. This will keep your centre of gravity lower to the ground, which further stabilizes the body.
• Take small steps – and placing your whole foot down at once. It is important shift your weight very slowly when taking a step
• Plan your route – choose a familiar path that is flat and free of obstacles. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.
• Take a break - if you feel any pain during your walk. Consult a health care provider if pain continues after your walk.