Walk Like a Penguin… and Other December Wellness Tips
December 05, 2025
Launch the media gallery 1 player“Oh, the weather outside is frightful!” are the lyrics of the song “Let It Snow! Let It Snow! Let It Snow!” written by Sammy Cahn and composer July Styne in 1945. We’re already experiencing some of these days in Adams, Clay, Nuckolls and Webster Counties! If we must go outside – we should at least try to stay upright and reduce chances of injuring ourselves.
Here are a couple of important tips to reduce falls in winter:
1. Make Winter Safety a Priority: Avoid rushing and allow yourself extra time to reach your destination safely. Look down when exiting a vehicle, and if there is ice around a parking spot, park in a different place. Be careful when getting into or out of a vehicle. Use the car for support and keep a small bag of ice melt in your vehicle.
2. Winter Walking: Walk Like a Penguin, taking short, shuffling steps and pointing your feet outwards. Walk with arms at your side, watch your step and avoid ice if possible. Rubber soles, especially those with plenty of tread, provide the best traction on snow and ice.
Let’s all practice walking like a penguin to increase our safety when navigating hazardous icy surfaces!
Speaking of hazards, December is National Impaired Driving Prevention Month. Beginning in 1981 under President Ronald Reagan, every president of the United States has demonstrated the commitment to preventing impaired driving by proclaiming December as National Impaired Driving Prevention Month.
These annual presidential proclamations have highlighted that operating a vehicle while under the influence of alcohol, illicit drugs, or certain medications can have devastating consequences. More than 10,000 people die in preventable alcohol-related crashes every year in the United States. But millions of people continue to drive under the influence each year. Drunk or drugged drivers experience reduced judgment, motor coordination, and reaction time, putting passengers, pedestrians, and other drivers at grave risk.
Traffic fatalities that involve impaired drivers increase during the Christmas and New Year’s holiday periods. As we enter a month with events that often include alcohol, we challenge you to do your part to stop these tragedies.
If you are hosting or attending holiday parties this year, check out these six tips from Prevention First to help yourself and your guests to be safe:
1. Avoid making alcohol the main focus of social events. Enjoy holiday parties through music, dancing, games, food, and lively conversation.
2. Be sure to offer plenty of nonalcoholic choices such as sparkling water, fancy juice, soft drinks, and bottled drinking water.
3. Stop serving drinks at least 1 hour before the end of the event. Instead, serve coffee, nonalcoholic beverages and desserts at that time.
4. Avoid salty foods, which are known to encourage people to drink more. Serve high protein and carbohydrate foods, such as cheese and meats, which can help to slow the effects of alcohol.
5. Recruit people ahead of time to make sure that everyone has a safe ride home. Be prepared to offer or use other transportation such as cabs or “safe ride” programs in your area.
6. Finally, don’t be afraid to stop a friend or loved one from getting behind the wheel.
Stress can be a factor for both falls and impaired driving. For many people, the holiday season can be stressful, lonely or sad. We may be away from family. We may have lost a loved one. We may over-commit ourselves. We may be trying to reintegrate into civilian life after being deployed. We may be anxious about the increased social demands or financial pressures.
According to the American Psychological Association, approximately 2 of every 5 adults report their stress level increases during the holiday season. About 1 in every 10 of us may also be affected by the short days and lack of sunlight, which causes Seasonal Affective Disorder (SAD).
So, it is especially important during the holidays to practice self-care and find ways to reduce stress when possible. The Mayo Clinic Staff put together a list “Tips for taking control of the holidays (so they don’t take control of you).” Here are two of those tips:
1. Keep up healthy habits. The holidays are often about indulgences. Enjoy the treat, but balance it with healthy habits that are good for both your body and mind. Here are a few suggestions:
a. Have a healthy snack before holiday celebrations
b. Get plenty of sleep.
c. Include regular physical activity in your daily routine.
2. Give yourself a break. Make some time for yourself. Even those who thrive on the hustle and bustle of the season will benefit from taking a break from the activity. Spending just 15 minutes alone, without distractions, may leave you feeling refreshed. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm, such as taking a daily walk, playing your favorite music, getting a massage, reading a book or listening to a podcast.
We challenge you to put some of these tips into practice this December to reduce falls, to prevent impaired driving, and to reduce stress. Here’s (cheers!) to a happy and safe holiday season!
Michele Bever, PhD, MPH, is executive director for the South Heartland District Health Department, serving Adams, Clay, Nuckolls and Webster Counties in Nebraska. She may be reached at 1-877-238- 7595.
For more winter safety tips, check out this UNMC article: https://www.unmc.edu/newsroom/2024/12/12/walk-like-a-penguin-and-other-winter-walking-safety-tips/.
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