A reported 200 million people in 35 states are bracing for winter weather this weekend. And while preparations in our youth might have centered around scouting out the best sledding hill or organizing a neighborhood snowball fight, as we age need to plan more practically. 

When snow and ice are predicted, it’s important to adjust normal routines and plan to be indoors longer than usual. Whether you’re stocking your pantry with some snow day snacks and grabbing some library books for some cozy reading, or planning to shovel your walkway, these five tips can help  you stay safe, warm, and healthy during cold weather. 

Plan Ahead to Avoid Unnecessary Travel 

In the days leading up to a snow or ice event, take inventory of what you may need in the coming days.  

• Take stock of important prescription and over-the-counter medicine quantities and order refills if they are low. 

• Stock up on items you may need if you get sick while snowed in. Hydration and electrolyte aids, gastrointestinal medicines, pain relievers, and fever reducers should all be available in case you need them. Tissues, soups, and bland diet foods like crackers are also wise to have in the house. 

• We all joke about running to the store for toilet paper and bread when it snows, but what items do you really need to get by? A few non-perishable food items are great to keep in the pantry. Or plan a large meal and enjoy the leftovers for a few days at home. (My favorite is to slow cook a big crockpot of beef stew the day before a snow storm so my family has a hearty protein and vegetable-rich meal to fuel snow day activities. It’s also easy to share with  older neighbors.) 

• Make sure you have some bottled water and batteries in case the power goes out. 

Preparing early will help avoid venturing out in hazardous conditions and allow you to watch the snow fall from the safety and warmth of home. 

Dress for Warmth and Safety if Going Outside 

Cold temperatures can increase the risk of hypothermia and frostbite, especially for older adults whose bodies may regulate temperature less efficiently. 

Be sure to: 

• Wear multiple layers of clothing. A moisture-wicking base layer is important so you’re not wet (and cold) when your body heats up. Insulated outerwear will keep body heat inside warming you. 

• Use waterproof boots to avoid soggy socks and toes. Boots should have good traction to prevent falls. Remember, no amount of traction will keep you safe on ice – so avoid that whenever possible. 

• Don’t forget gloves, a hat, and a scarf to protect exposed skin. 

• Sunglasses can protect eyes from both the glare of the sun on white snow, and harsh temperatures worsened by wind. 

Staying warm isn’t just about comfort — it helps keep muscles flexible and reduces injury risk. 

Check Your Health Before You Shovel 

Snow shoveling is more physically demanding than it looks. It combines lifting, twisting, and cold exposure—all of which can increase strain on the heart and joints. 

Before heading outside: 

• Talk with your doctor if you have heart disease, arthritis, breathing issues, or balance problems. 

• Know your limits and don’t push through pain or shortness of breath. 

• Consider asking for help or using a snow removal service if the job feels too intense. 

Remember: protecting your health is more important than perfectly cleared sidewalks. 

Use Smart Shoveling Techniques 

Proper technique can prevent back injuries and reduce strain on the heart. 

While shoveling: 

• Pace yourself. Take short breaks every 10–15 minutes. 

• Shovel in stages — shovel the first few inches, then return outside later to shovel a few more. Shoveling more frequent, lighter loads is safer than shoveling several feet of snow all at once. 

• Drink water often, even if you’re not thirsty. Cold weather can mask signs of dehydration and exhaustion. 

• Warm up indoors if your fingers, toes, or face start feeling numb. 

• Try to push snow instead of lifting it whenever possible. Keep loads small and manageable. Lift with your legs, not your back, and avoid twisting your body while holding snow. 

• Take breaks often and listen to your body. If you feel dizzy, tightness in your chest, or overly fatigued, stop immediately.  

Pacing yourself helps prevent overexertion and keeps your energy steady. 

Limit Time in Extreme Cold 

Extended exposure to cold can increase your risk of hypothermia, even if temperatures don’t feel severe at first. 

• Be sure to listen to your body – if you don’t feel right, take a break. 
• To stay safe, limit outdoor time during extreme cold or high winds. Watch for signs of frostbite (numbness, pale skin) and hypothermia (shivering, confusion, slurred speech). Go inside immediately if you feel unsteady or chilled. 
• If conditions are dangerous, it’s okay to delay shoveling or ask for assistance. Plan ahead now and enlist a neighbor to help you. 
• Be sure to keep your cell phone with you. If you fall, feel dizzy, or find yourself in an unsafe situation, you’ll have it handy. 

Winter weather doesn’t have to mean winter injuries. With preparation, pacing, and awareness, older adults can stay safe while navigating snow and cold temperatures. When in doubt, choose the safer option — your health is worth it. 

Katie Riley serves as Vice President of Communications at the Alliance.