Ice and Snow Friend and Foe!

1. Ice and Snow Friend and Foe! © 2006. Produced by the Windsor-Essex County Health Unit and Health Action Windsor-Essex.

2. Snow… Ice… Below zero degree temperatures… Many of us have a “love-hate” relationship with winter. In fact, some believe that our winter helps define what it means to be Canadian!

3. Whether we play, walk, or drive on ice and snow, there are lots of opportunities as well as challenges.

4. Slippery for the Fun of It Winter activities on ice such as hockey, curling, figure and recreational skating are enjoyed by many, young and old. These activities are a great way to stay active, socialize with others, and can be a great family activity.

5. Safety for You and Your Kids Always keep safety in mind when you or your kids are on the ice: • Make sure you, or other responsible adults, provide close supervision. • Use appropriate safety equipment that fits properly and is in good condition. • Wear only a helmet approved by the Canadian Standards Association (CSA), and is sport-specific. For example, when playing hockey, CSA recommends wearing a hockey helmet and visor to protect your head and eyes.

6. If You Are a Parent… Parents also should always wear a sport-specific helmet for protection and to set a good example for children.

7. More Winter Outdoor Fun Kids and adults alike love to go tobogganing. However, serious injuries can occur on the toboggan hill – the most serious being head injuries.

8. The Good News is… You can significantly reduce the risk of serious head injuries by wearing a helmet. Consider the following: • Wear only CSA-approved ski or hockey helmets when tobogganing. • Be sure that the helmet fits properly, in the correct position with snugly fitting straps under the chin.

9. Skiing Anyone? Skiing and snowboarding are thrilling and rewarding activities. For a safe and enjoyable day on the slopes or trails, keep the following in mind: • Take lessons.If you are a beginner, learn proper skiing techniques and other safe skiing habits. • Use proper fitting equipment. Don’t settle for a fit that’s “just OK”. Check with knowledgeable staff at a reputable ski store. Wear a CSA-approved ski helmet and also consider wrist supports and kneepads if snowboarding. • Dress in layers. You may need to remove or add clothing as temperatures and exertion levels change. Include a warm hat and extra pair of mittens in case your first pair gets wet.

10. Water…the “liquid” form! Stay hydrated whenever you do any type of vigorous activity outdoors in the winter. Even with colder temperatures, your body sweats and loses water. Be sure to sip on water throughout the day!

11. Helmets for Everyone At the RISK of sounding REPETITIVE… Everyone, children AND adults, should wear a sport-specific helmet when participating in most winter sports to help reduce the risk of traumatic brain injuries!

12. Are Your Boots Made for Walking? Sidewalks and roads can be slippery during the winter. When going for a walk, make sure you wear boots that fit comfortably with good treads on the soles to prevent slips and falls.

13. Take a Hike If winter hiking on trails is more your speed, consider the following safety tips: • Wear comfortable and well-fitting boots that allow a second pair of socks for added warmth and to help avoid blisters. The boots should also have good treads on the soles. • Wear layers of clothing that can be removed when you heat up and put back on when you cool down. • Bring along healthy snacks and fluids to stay energized and hydrated.

14. Sidewalk Safety Keeping sidewalks that run along your property clear of ice and snow for neighbours who enjoy going for walks. In many cases, it’s also required by law! Cleared sidewalks also helps those who may already have difficulty getting around, eg., older adults and persons with physical disabilities.

15. Mall Walking For those who prefer walking on ice-free surfaces in warmer weather, consider your local mall. Whether it’s an organized mall-walking program, or adding a few laps to your shopping activities, malls offer a great way to help stay physically active during the winter months.

16. Shovelling the White Stuff While shovelling snow is great exercise, it can be overtaxing and lead to muscle strains, back injuries, falling injuries, and even heart attacks!

17. Should YOU be Shovelling Snow? We’ve all heard news reports after a heavy snowfall of people having heart attacks while shovelling. Be sure to discuss this with your doctor if you have a history of heart disease or are regularly inactive.

18. Safe Shovelling Techniques • Use a small or medium-sized, light-weight shovel with an ergonomic handle, and keep hands at least 12 inches apart. • Push snow rather than lift it to protect your back and avoid overloading the shovel. • Use your legs and don’t twist or bend at the waist if you must lift the snow. • Wear boots with good traction to avoid slipping. • Take frequent breaks.

19. Taking It On the Winter Roads Winter weather can change quickly and lead to deteriorating road conditions. For example, stopping distances are increased by 3-9 times on ice and snow. Take steps to ensure you are driving safely, and your vehicle is safe to drive. This will help reduce the risk of a collision or being stranded.

20. Driving Tips Reduce your speed! Slow down to have more room between you and the driver in front of you. This will give your car more time needed to brake and to avoid potential collisions. Check weather conditions. Always know what to expect when you head out the door to drive somewhere, whether it’s 1 or 100 km away. Leave an intinerary. For longer trips, let someone know when you are expected.

21. What About Your Vehicle? To help ensure that your vehicle is safe to drive in winter conditions, consider the following: • Have regular vehicle check-ups that include: battery, belts/hoses, brakes, heater/defroster, exhaust, and ignition systems. • Make sure wiper blades work well and keep windshield fluid topped up. • Ensure that all lights are working. • Keep the gas tank at least half full for added weight and to help prevent the fuel line from freezing. • Consider putting on snow tires if you drive in snowy regions in Canada.

22. Emergency Kits Are Important Always carry an emergency kit in the trunk that includes: • First aid kit • Flashlight, batteries, and jumper cables • Properly inflated spare tire, jack, and wheel wrench • Ice scraper, snow brush, washer fluid, and a lightweight shovel • Blankets, extra winter clothing, emergency candle, and non-perishable foods like dried fruit, nuts, and granola bars • Road flares or warning lights.

23. The Bottom Line for Winter Safety Enjoy what winter has to offer but take reasonable safety precautions to help reduce the risk of injuries and vehicle collisions. Try to adopt a healthy attitude about winter!

24. Key Website References • American College of Sports Medicine: Fit Society Page (Winter, 2001). Get ready for outdoor winter play: Prepare yourself for the cold. Retrieved on November 21, 2005, from http://www.acsm.org/pdf/fitsc102.pdf • Canada Safety Council. (2005). Helmets for skiers and boarders. Retrieved November 25, 2005, from: http://www.safety-council.org/info/sport/skihelmets.html • Canada Safety Council. (n.d.). Get ready for winter driving. Retrieved on November 15, 2005, from http://www.safety-council.org/info/traffic/winter-car.html

25. Other Resources • Latest HealthIssues newsletter Warm Up To Wellness • Latest brochures Social By Nature The Gift Of Life • Second electronic presentation When is S.A.D. More than the Winter Blues?

26. Windsor-Essex County Health Unit 360 Fairview Ave. West, Suite 215 Essex, Ontario N8M 3G4 519-258-2146 x 3100 www.wechealthunit.org Windsor Office 1005 Ouellette Avenue, Windsor, Ontario N9A 4J8 Leamington Office 215 Talbot Street East, Leamington, Ontario N8H 3X5