Winter walking safety tips: how to stay steady on ice and snow
Stay active, steady, and confident with these simple winter walking safety tips, strength moves, and balance strategies.
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Your brisk walking routine doesn’t have to stop in cool weather. Winter walking can help you stay active year-round and provide a much-needed mental health boost in the colder, darker months.
Whether you enjoy walking outdoors or need to walk to get to work, school, or the store, adopting simple strategies — such as doing short, shuffling steps and improving your lower-body strength — can help you move more confidently on snowy or icy ground. “If strength or balance is a concern, working with a physical therapist to come up with a custom plan can be really helpful,” says Kelsey Ryks, PT, DPT, a Hinge Health physical therapist.
Learn how to stay steady outdoors with these practical winter walking safety tips, including targeted balance exercises recommended by Hinge Health physical therapists.
Benefits of winter walking
Staying active can feel harder in the winter, but outdoor walking is still one of the most accessible ways to support your health. Moving year-round benefits both your body and your mental well-being, and winter walking can also help you feel more prepared for colder, snowier conditions. Benefits include:
Promotes strength and endurance. Winter walking can be more demanding than warm-weather walking — heavier footwear and uneven surfaces add a challenge. “That can help support your heart health and promote lower-body strength,” says Ryks.
Reduces fall risk. Staying active through the winter helps maintain lower-body strength and balance, which supports steadier, more confident walking outdoors and can reduce your chance of slipping on ice.
Supports mental health. Getting outside during daylight hours can support mood and stress levels when days are shorter and darker. Sunshine, fresh air, and natural scenery can all provide a mental boost. One large study also found that people who spent at least an hour outdoors in winter daylight were less likely to report depressive symptoms.
Provides an opportunity to be social. Walking with a friend or family member adds built-in social time — another important factor in both mental and physical well-being. Research in older adults also suggests that greater social support is linked with higher physical activity, which can make it easier to stay consistent.
The penguin walk: your technique for icy surfaces
A simple strategy called the penguin walk can help you move more steadily on icy or uneven winter surfaces. It involves taking short, shuffling steps with your feet slightly turned outward and your weight centered over your stepping foot.
“Short, shuffling steps give your body quicker feedback about what the ground is doing,” says Dr. Ryks. “That helps you adjust more easily whether you’re navigating around packed snow or slick ice.”
Keep your hands out of your pockets so they’re free to help with balance. “You can also gently press your foot down into your boot as you step to get a better feel for the surface,” says Dr. Ryks.
Building strength and balance for winter walking
Staying active year-round helps your body feel more prepared for winter conditions. Strength and balance training can build confidence when you’re walking on snow or ice.
Dr. Ryks recommends focusing on boosting core and leg strength, which you can do by practicing various balance exercises, including kickstand RDL and table side stepping. Building strength in these areas helps you adjust more easily to slippery or uneven surfaces and recover more smoothly if you lose your footing. “Stronger legs also make it easier to get up from the ground, in the event you do tumble,” Dr. Ryks says.
Exercises to prepare you for winter walking
Want expert care? Check if you're covered for our free program →- Standing calf raise
- Standing march
- Single leg stance
- Lunge
- Single leg balance on pillow
These exercises prepare your body for winter walking by enhancing strength, balance, and stability in your core and lower body. Moves like calf raises and standing marches help your body respond more smoothly to slippery or uneven surfaces and the added effort of heavier winter boots. Single-leg balance work improves coordination and confidence on ice or snow. Finally, lunges build leg strength needed for walking through snow and make it easier to get up if you slip.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How physical therapy can help improve your balance
Physical therapy can be a helpful way to improve your balance and walking confidence, especially if you’re navigating uneven or slippery winter surfaces. This therapeutic approach targets strength training movements that can help you build stability, coordination, and body awareness. The goal is to help you move more steadily and comfortably during everyday activities — including outdoor walking in colder conditions.
A physical therapist (PT) can evaluate your balance, strength, and movement patterns to create a personalized program that fits your needs and environment. They can teach you balance and ankle-control exercises, walking strategies for uneven terrain, and strategies to build lower-body strength over time. A PT can also suggest practical adjustments — like pacing strategies, footwear considerations, and home exercises — to support steadier movement. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Environmental awareness for safer winter walks
Paying attention to your surroundings can help reduce your chance of slipping when walking outdoors in the winter season. Being selective about your route and watching the ground ahead can go a long way toward steadier outdoor movement. Dr. Ryks suggests these strategies:
Choose well-maintained routes. Look for paths that are cleared and regularly maintained, with fewer hills when possible.
Scan the ground ahead. Test uncertain surfaces before putting your full weight down, especially near entrances where melting and refreezing often happen.
Watch for black ice. Also called clear ice, black ice can be hard to spot. Look for darker, shiny patches that appear wet — especially on bridges and in shaded areas.
Use handrails when available. Consider holding onto railings on stairs and ramps for extra support in icy conditions.
Keep your focus forward. Try to avoid phone use on slick surfaces. “Keep your eyes ahead and your hands free for balance,” says Dr. Ryks.
How to prevent falling during winter walks
Fall prevention isn’t always possible, but a few smart strategies can help you stay steadier on snowy or icy surfaces. Using the penguin walk — short, shuffling steps with a slightly wider stance — can help you adjust more quickly to changing ground conditions and reduce slips.
Footwear matters, too. Choose boots with good traction and a secure fit, says Dr. Ryks. Slip-on ice cleats can add extra grip outdoors (just remove them when you walk indoors). Make sure your boots feel snug and your laces are securely tied.
If you do start to fall, try to lower your body and widen your stance rather than stiffening up. Avoid reaching out with a straight arm to catch yourself. “Tucking your chin slightly can help protect your head and neck,” says Dr. Ryks.
How to recover from a fall
If you do fall, take a moment to pause and orient yourself before getting up. Again, try to keep your head protected and your chin slightly tucked, says Dr. Ryks. If the surface is slick, crawl or scoot to a spot with better traction — like a snowbank or grassy edge — before standing. “Gently test the new surface with one foot so you reduce your risk of slipping again,” she says.
To stand up, move onto your hands and knees, then bring one foot forward into a half-kneeling position. Push through your front leg to rise slowly, keeping your stance wide and steady as you come up.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: Invite a walking buddy
Consider bringing a family member or friend along with you on your walk. “Not only will you get some social interaction, but working out with others helps you stay accountable,” Ryks says. “It also means someone is there if you need a hand.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Raza, A., Timo Partonen, Linda Magnusson Hanson, Asp, M., Engström, E., Westerlund, H., & Halonen, J. I. (2024). Daylight during winters and symptoms of depression and sleep problems: a within-individual analysis. Environment International, 183, 108413–108413. doi:10.1016/j.envint.2023.108413
Lieber, S. B., Moxley, J., Mandl, L. A., M. Carrington Reid, & Czaja, S. J. (2024). Social support and physical activity: does general health matter? European Review of Aging and Physical Activity/European Review on Aging and Physical Activity, 21(1). doi:10.1186/s11556-024-00347-6
Aranyavalai, T., Jalayondeja, C., Jalayondeja, W., Pichaiyongwongdee, S., Kaewkungwal, J., & Laskin, J. J. (2020). Association between walking 5000 step/day and fall incidence over six months in urban community-dwelling older people. BMC Geriatrics, 20(1). doi:10.1186/s12877-020-01582-z
Lesinski, M., Hortobágyi, T., Muehlbauer, T., Gollhofer, A., & Granacher, U. (2015). Effects of Balance Training on Balance Performance in Healthy Older Adults: A Systematic Review and Meta-analysis. Sports Medicine, 45(12), 1721–1738. doi:10.1007/s40279-015-0375-y
Sadaqa, M., Németh, Z., Makai, A., Prémusz, V., & Hock, M. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis. Frontiers in Public Health, 11(11), 1209319. doi:10.3389/fpubh.2023.1209319