Introduction

As temperatures drop, winter brings unique physical challenges for our bodies, both at work and at home. Cold weather, reduced daylight, and seasonal habits can affect alertness, energy levels, and safety. This week we’ll focus on simple ways to stay healthy, prevent cold-related injuries, and protect ourselves from the hidden risks of winter.

Monday – Understanding Cold Stress

Cold weather places extra strain on our bodies. Your heart works harder to maintain warmth, your muscles tighten, and your coordination can decrease.

Warning signs of cold stress include:

• Shivering
• Numbness or tingling
• Slowed movement
• Difficulty concentrating
• Pale or “waxy” skin

Key Message:
Cold stress can happen quickly, even during short exposures. Recognizing early signs protects you and your team.

Questions to Consider:

• Have you ever underestimated how cold it really was outside?
• What tasks in our workplace could expose you to cold stress?

Tuesday – Dressing for the Weather

Wearing the right clothing dramatically reduces the risk of hypothermia, frostbite, and loss of dexterity.

Tips for dressing safely:

• Wear layers (base layer, insulation layer, outer wind/water layer)
• Keep head, hands, and feet covered; most heat loss happens here
• Change out of wet clothing immediately
• Choose gloves appropriate for the task
• Avoid cotton, it traps moisture and cools the body

Questions to Consider:

• Are you wearing the right layers for today’s forecast?
• Do you have dry backup gloves or socks available?

Wednesday – Preventing Winter Overexertion

Winter tasks - shoveling snow, lifting heavy loads, pushing vehicles, or working in bulky clothing can lead to strain, sprains, and cardiac events.

Winter overexertion risks include:

• Slips caused by sudden movements
• Back injuries from snow shoveling
• Heart strain from cold-weather exertion
• Reduced mobility from thick clothing

Safe habits:

• Warm up your muscles before starting tasks
• Use proper lifting techniques
• Take more frequent breaks
• Work in pairs when possible

Questions to Consider:

• When was the last time winter clothing restricted your movement at work?
• What tasks require extra caution this season?

Thursday – Indoor Winter Hazards

Many winter injuries happen indoors, especially on wet entryways and cold surfaces.

Common indoor hazards:

• Wet floors from melted snow
• Poor lighting due to shorter days
• Using space heaters unsafely
• Slips on tile or polished concrete
• Extension cord overloads for holiday décor

Prevention tips:

• Clean up water immediately
• Use mats at entrances
• Keep walkways well-lit
• Maintain 3 feet of clearance around heaters
• Check cords for damage before use

Questions to Consider:

• Which indoor areas are most prone to wet-floor hazards here?
• Are space heaters being used correctly?

Friday – Staying Healthy All Season

Winter wellness isn’t only about safety, it’s about taking care of your overall health.

Healthy winter habits:

• Stay hydrated (you lose water even when you’re not sweating)
• Prioritize sleep
• Eat warm, nutrient-dense meals
• Wash hands frequently to prevent illness
• Get fresh air and sunlight when possible
• Plan and slow down when conditions worsen

Questions to Consider:

• What changes in your routine help you feel better during winter?
• How can we support each other in staying safe and healthy?

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