walk like a penguin? how not to fall, including in winter
3 minute read
dr. sidonie pénicaud, a physician with montreal's public health department, navigates an icy alleyway with caution. her department offers tips for how to avoid falls, including in winter.
dave sidaway
/
montreal gazette
in our northern climes, outdoor fall risks in winter include surfaces covered with snow, ice or black ice. montreal’s public health department has considerable online information on preventing falls outdoors and indoors, including:
- learn to walk like a penguin — at any age — to prevent slips and falls: bend forward slightly to keep your centre of gravity over your feet, walk slowly and take small steps with your feet apart in a v shape and your arms free and out to your sides. carry purchases or personal effects in a backpack.
- wear proper boots — light, warm, well-insulated and waterproof, with wide, thick, non-slip soles. avoid smooth soles and high heels.
- when walking on hard snow and ice, use ice grippers to increase safety and stability. do not wear grippers indoors.
- used properly, walking poles or sticks increase stability and improve posture. sold in sport and outdoor equipment stores, they provide extra points of contact with the ground, reduce impact on the low back and the knees and improve endurance and walking speed: adjust the height so your elbows are at a 90-degree angle when you hold the poles out in front of you. choose the right tip for the terrain and season: ice picks in winter, for instance. walk with a natural arm swing.
- have your phone, or a whistle, within reach in case you fall.
- at home, every room should be well lit.
- use non-slip bathmats inside and outside the tub or shower.
- fix area rugs and carpets in place or remove them.
- fully close drawers and cabinets.
- immediately mop any spills from the floor.
three close friends of author amy tan, all over 70, suffered significant injuries recently in falls. two required surgery and long hospitalizations. one now has quadriplegia.
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one friend tripped on tree roots she didn’t see because she didn’t scan ahead. another had a cell phone tucked under her chin and books in both hands when she tripped on a bathmat with worn out anti-slip backing. the third fell down steep and poorly lit stairs.
tan, 73, was highlighting her annual ‘how not to fall’ post on facebook for her followers, many of whom are over 60. most of what she described were her own hard-learned lessons, said the prolific author. some pieces of advice she shared:
- use a portable light or a nightlight when getting up in the middle of the night. check the path between bed and bathroom before bed — and always keep the floor clear of obstacles like clothing and charging cords.
- don’t carry items in both hands on stairs or any uneven surface: always hold the handrail on stairs.
- never look at your cell phone while walking.
- many falls occur in the bathroom. it’s easy to slip on a bar of soap or lose your balance in the shower. consider installing grab bars in your shower or tub and near the toilet — and be extra careful on marble or polished tile floors and shower bottoms.
- be aware of dogs or cats; they can get underfoot.
- be in a balanced position before stepping out of a vehicle: open the door fully, turn sideways and, still seated, swing your legs out together and place both feet on the road. check for ice before leaving the vehicle.
- think twice before using a ladder: a high percentage of men who died after falls at home were on tall ladders or cleaning gutters on the roof, tan writes.
- long skirts, wide pants, high heels, loose slippers or backless slides can all be trip or slip hazards.
- do core body exercises at least three times a week to strengthen balance and flexibility. seek out exercise suggestions online or from a personal trainer or physiotherapist.
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