Winter Activity for the Older Adult • Back to Winter Active Information Winter Activity for the Older Adult - Fact Sheet 1 Winter is a wonderful time of year!! The air is crisp and the ground is snow covered.  It is the perfect time to enjoy a walk and take in the beauty of the season.  But winter can also be a challenging time of year to get out and about. Here are a few suggestions to help you stay active and safe this winter. Increasing the quality of your life with physical activity can result in: Continued independent living Better physical and mental health Strengthened muscles and bones Improved quality of life Increased energy Improved ability to move with fewer aches and pains Reduced stress Improved posture and balance Improved self-esteem Weight maintenance Improved relaxation Start slowly and build up, - listen to your body. Accumulate 30-60 minutes of moderate physical activity on most days.  Add up your activities in periods of at least 10 minutes each. Consult with a health-care provider first before starting something new. Choose a variety of activities from these three groups: Endurance Flexibility Strength and Balance 4-7 days a week daily 2-4 days a week Winter Wear Wear good boots and warm socks. A good boot will be warm, waterproof, have thick non-slip tread sole, a wide and low heel, be light weight, and have enough room for your toes to wiggle. You may choose to use an assistive device such as a cane or walker to help with balance.  Speak to your health care provider or pharmacist about having them properly fitted.  Attach an ice pick at the end of your cane for use outdoors. Wear layers; long underwear, fleece or wool sweater, and wind/waterproof jackets are good options. Avoid wearing cotton next to your skin as it will absorb sweat and stay wet. Replace your wet clothes with dry ones. This will keep you warm and comfortable. Wear a hat, scarf, and mittens. Wear brightly coloured clothes or add reflective tape to your clothing. Wear a broad-spectrum sunscreen with SPF #15 or greater, and sunglasses to protect your eyes. Plan Ahead Make sure walkways are clear of ice and snow. If you are going out for a period of time, you may want to plan ahead and consider: Bringing food, water, extra mitts, spare blanket, matches and a cell phone. Letting others know where you are going and/or walk with a friend. Planning for breaks along the way (restrooms, places to warm up). Be Safe! Learn about frostbite and hypothermia.  See Winteractive safety tips fact sheets. At times you may not be able to go out in the winter.  You can try doing exercise programs indoors such as swimming, water aerobics, or mall walking.  Contact your local community centre or recreation department to find out what is available in your area. Getting Started Build physical activity into your daily routine. Do the activities you are doing now, more often, and for a longer period of time. Walk whenever and wherever you can. It requires little equipment, skill and is very affordable. Start slowly with easy stretching. Move around frequently. Take the stairs instead of the elevator. Carry home groceries. Find activities that you enjoy. Try out a class in your community. For more information please contact the Leeds, Grenville and Lanark District Health Unit at 1-800-660-5853 or visit our website at www.healthunit.org (Modified from Ottawa Public Health Winter Active Winter Smart campaign) To the top