8 Essential Winter Wellness Tips for Staying Safe & Healthy in Pittsburgh

Winter has officially arrived in Pittsburgh—complete with our first snowfall of the season. As beautiful as those fresh flakes can be, winter weather also brings a set of health and safety challenges. From slippery sidewalks to freezing temperatures, a little preparation can go a long way in keeping you and your family safe, healthy, and energized all season long.

Here are our top winter health and wellness tips to help you stay well and enjoy the colder months.

1. Shoveling Smart: Protect Your Back & Heart

Snow shoveling counts as a high-intensity workout—especially first thing in the morning when your body isn’t warmed up yet.

Shoveling safety tips:

• Warm up for 5 minutes with light stretching or marching in place.
• Use a lightweight ergonomic shovel to reduce the load on your back.
• Push snow instead of lifting whenever possible.
• If lifting is needed, bend at your knees, not your back, and keep the load small.
• Take frequent breaks, especially if you have a history of heart disease or breathing issues.
• Stop immediately if you feel chest pain, shortness of breath, or dizziness.

2. Prevent Slips & Falls With Proper Winter Footwear

Icy sidewalks and parking lots are one of winter’s biggest hazards.

Look for footwear with:

• Good traction (rubber soles with deep grooves)
• Water resistance to keep feet dry and warm
• Stable ankle support

You can also add ice cleats or slip-on traction devices to regular shoes for extra stability.

For older adults, this is especially important. Falls increase significantly in cold weather. Don’t hesitate to take it slow and use handrails when available.

3. Warm Up Your Car Without Risk

Remote-starting or warming up your car is practically a Pittsburgh winter ritual, but safety matters.

Key winter car safety reminders:

• Never warm up your car inside a garage, even with the door open—this can cause dangerous carbon monoxide buildup.
• Clear all windows, mirrors, headlights, and roof before driving.
• Keep a winter emergency kit in your car: blanket, snacks, charger, flashlight, small shovel, and ice scraper.
• Make sure your tires are properly inflated—cold weather lowers pressure and affects traction.

4. Protect Your Skin From Winter Damage

Cold air, indoor heat, and wind can take a toll on your skin.

Winter skin must-dos:

• Switch to a gentler cleanser and richer moisturizer. Our providers swear by Sanita's Skincare products! We sell them here at Connected Health (or we can ship directly to you!).
• Use SPF daily—UV rays reflect off snow and are still strong in winter.
• Run a humidifier in your bedroom to reduce dryness and nosebleeds.
• Stay hydrated even if you don’t feel as thirsty.

5. Boost Your Winter Immunity

Cold and flu season is in full swing—supporting your immune system is key.

Try incorporating:

• Vitamin D (most Pittsburghers are deficient in winter)
• Fresh fruits and vegetables rich in vitamin C and antioxidants
• Adequate sleep and hydration
• Regular movement, even indoor walks or stretching
• Hand hygiene—avoid touching your face when out in public

6. Stay Active—Even If It’s Freezing

Shorter daylight hours and cold temps can make it tough to stay active, but movement improves mood, immunity, and energy.

Try:

• Indoor workout videos or light strength training
• Warm-up walks at malls or indoor tracks
• Winter sports like skiing, sledding, or snowshoeing if you're able
• Taking short “movement breaks” throughout your day

Even 10 minutes at a time adds up!

7. Protect Your Mental Health

Winter can impact mood, motivation, and stress levels.

Support your emotional health by:

• Getting as much natural light as possible
• Using a light therapy lamp if you experience seasonal mood changes
• Keeping a consistent sleep schedule
• Staying socially connected
• Creating small winter rituals that bring joy—cozy reading, warm drinks, or weekly family dinners

8. Prepare Your Home for Cold Weather

A safe home environment is part of winter wellness.

Check:

• Carbon monoxide and smoke detectors
• Heating systems and filters
• Walkways and driveways cleared and salted
• Extra blankets and flashlights available for power outages

Stay Well This Winter

Pittsburgh winters can be long, but with the right habits and preparation, they can also be safe, healthy, and enjoyable. Prioritize your well-being, listen to your body, and take simple steps each day to protect your health and safety.

If you have questions about staying well this winter—or need personalized guidance—your Connected Health care team is here to help.

‍