RICHARD LAM/THE CANADIAN PRESS

A family takes a walk in the park during the first snowfall in Vancouver, B.C., in this Dec. 27, 2003 file photo.

Make walking part of your winter routine

Walking in a winter wonderland can be one of the great pleasures of life in a northern climate, although stepping out for exercise or enjoyment involves some extra consideration when the temperature drops.

For those who leave their warm and cozy homes to venture into the winter landscape, there can be a special feeling of conquering the elements and being in touch with nature.

"It's almost like opening up a Christmas card and you see that snow-covered ground in the morning, and you're maybe the first footsteps through it, and everything's laden with snow and it's beautiful," says John Stanton, founder of the Running Room and Walking Room stores.

However, the Edmonton-based Stanton admits that getting out the door can be a problem when it's cold.

"Every walker has the same challenge and that is motivation and inspiration," he says.

He has something he calls his 10-minute test when it's cold and the wind's blowing.

"I say I'll go for 10 minutes and if it is that bad, I give myself permission to come back in," he explains.

"Well the beauty of that – you get out at least 10 minutes out, 10 minutes back, you've got your 20 minutes of exercise, even in a worst-case scenario."

Often, though, Stanton finds that once he's exercising, his body generates the heat to stay warm.

Walking is a great introduction to physical activity for those who are sedentary or haven't participated in sports for awhile, he notes.

"If you talk to the exercise physiologists, they'll tell you that if you go out for say a 5K walk and I go out for my 5K run, I will get a little bit better cardiovascular benefit from it, but as far as a calorie burn, as far as muscle toning, all those other things, it's almost identical," Stanton says.

As well, a person who walks is unlikely to suffer muscle or joint injuries.

"You'd have to step in a culvert or gopher hole or something to get an injury," he says.

That said, winter conditions can take a toll. Figures from the Canadian Institute for Health Information (excluding Quebec) show that 4,521 Canadians were admitted to hospital in 2005-06 after falls on ice, and the average age of those admitted was 58. More than one-quarter of the mishaps occurred in January.

Eighty-six per cent of patients had fractures, mainly lower limb and pelvic fractures.

Whether exercising or just getting from point A to point B, nobody who's walking wants to hit a patch of ice and take a tumble.

The Canada Safety Council has a website page devoted to safe winter walking.

Council spokeswoman Valerie Powell says they see the activity as a good way for people to keep fit in the winter months, provided they have the proper gear before heading out.

"A lot has to do with the footwear," she says from Ottawa. "Make sure that you have well insulated deep tread boots on, so that they grip the ice."

Years ago, Stanton says he led running groups that would use little sheet metal screws in the bottom of their shoes, and then they'd need a screwdriver to get them out.

Now, he and Powell both suggest investing in special grippers that attach to the bottom of shoes or boots to help keep you steady on ice.

In terms of clothing, it's good to be a bit cool for the first 10 minutes or so because otherwise you may get warm and sticky too soon – and that's when you get chilled, Stanton says.

"It's learning to define the right number of layers, and that's why all the experts tell us to make sure to dress in layers ... and use technical breathable type fabrics. Don't use cotton."

Lip balm and a balaclava will help protect your face, and it's a good idea to take an energy bar and have water along for a long walk.

"Anyone who wears glasses, just puff on your glasses, you realize how much moisture you lose every time you breathe out," Stanton says.

It's also important to be visible. When walking in the dark, you should wear 360-degree reflective gear and perhaps a red flashing light like those used by cyclists, Stanton says. Another option is a little headlamp that clips onto a visor to light up any black ice on the ground.

He also advises carrying a cellphone.

"It's always better to make that embarrassing phone call for a ride than to have twisted an ankle and be cold and have to struggle back home."

Stanton suggests varying your routine to avoid getting into a rut. For instance, one day a week could involve walking on hilly terrain or the stairs in a well-lit parkade.

In wintertime, seniors frequently opt for indoor walking.

Nicole Culos-Reed, a member of the faculty of kinesiology at the University of Calgary, helped set up a walking program at a city mall.

Those enrolled were evaluated before and afterwards to find out whether fitness levels and quality of life could be improved, she said.

"We do something like the six-minute walk test which measures kind of their functional fitness, and see that from the start of the program to the end they can improve how far they can walk in six minutes," she says.

The social aspect involves gathering later to chat over coffee.

"They end up feeling better about themselves, kind of in general, and that translates into a more positive quality of life overall."

Powell reminds home and business owners to clear their walkways of snow, and sprinkle salt and sand to aid pedestrians. And people who are walking need to concentrate on what they're doing.

"Don't have your head in the clouds while you're walking, and just watch where you're placing your feet," she says.

But if you're starting to go down and can't recover, try to roll with the fall, she says.

"Don't stick your wrists out because you might end up breaking your wrists."

Stanton notes that many people have made walking their exercise of choice because it's less intimidating than running.

"The world is in a lot of turmoil right now and exercise is one of the best stress-busters that we have," he says.

"One of the best and most gentle forms of exercise that gives you the best results is fitness walking."