As winter sets in, many of us naturally feel inclined to stay indoors, curl up with a warm drink, and put our usual routines on pause. While slowing down during the colder months is tempting, seniors need to keep moving. Over half of senior Australians do not get enough exercise.[1] Staying physically and mentally active through winter helps maintain overall health, improves mood, boosts immunity, and supports independence. At Home Care Assistance, we understand the need for regular exercise, but it is essential to consider the colder weather over winter. Here is our guide on how older Australians can stay active and well during the cooler seasons.
1. Embrace Indoor Exercises
Just because it’s cold outside doesn’t mean you can’t get your heart rate up. You can do plenty of practical and enjoyable exercises at home or at a local community centre. Try:
- Chair yoga or stretching routines – gentle on the joints and great for improving flexibility and balance.
- Bodyweight exercises – such as squats, wall push-ups, and leg lifts, to maintain strength.
- Online fitness classes – many platforms offer sessions tailored for older adults, including low-impact aerobics and Pilates.
Exercising indoors is a great way to stay warm and avoid slippery conditions outdoors while still keeping your body active. It is important to pick an activity level appropriate for you and your physical capabilities. If you receive in home care, ask your Care Professional to help you with your exercises to ensure you do them safely if needed.
2. Get Social with Movement
Winter can bring a sense of isolation, especially for seniors who live alone. One way to combat this is by combining physical activity with social connection.
- Join a walking group that meets indoors, like a shopping centre.
- Attend local community fitness classes, which are often offered at low or no cost through local councils or senior centres.
- Invite a friend over for a home-based workout or a simple dance session to your favourite tunes.
Staying active with others is a powerful motivator and can help ward off the winter blues.
3. Dress for the Weather and Get Outdoors
Don’t let a cool breeze keep you cooped up completely. Australia’s winters are generally mild compared to many other countries, making it possible to continue enjoying the outdoors with the proper preparation.
- Layer your clothing to stay warm, and wear gloves, a scarf, and a beanie if necessary.
- Choose the warmest part of the day, typically late morning to early afternoon, for your walks or gardening.
- Invest in sturdy shoes with good grip to avoid slipping on damp surfaces.
- Check the weather forecast before heading out. Some days are better than others for exercising outdoors. Check the weather forecast before heading out and make sure the weather is not about to turn nasty. It is also a good idea to plan your outdoor activities on the days of the week when the weather is expected to be nicer.
A brisk walk around the block or spending time tending to your garden provides fresh air, vitamin D, and a gentle cardiovascular workout.
4. Turn Housework into a Workout
Every day chores can become valuable opportunities to stay active. Vacuuming, sweeping, and tidying up all involve movement that helps keep your joints mobile and muscles engaged.
Make it fun: put on some music while you do your tasks, set small goals, and reward yourself with a warm cuppa after completing your “indoor circuit.”
5. Stay Mentally Active Too
Being active doesn’t only apply to the body. Mental stimulation is just as important, especially in winter when shorter days and indoor time can affect mood and cognitive sharpness.
- Play puzzles and games like crosswords, Sudoku, or jigsaws.
- Learn something new, such as a language, craft, or musical instrument. Many online courses offer senior-friendly formats.
- Get into reading, join a virtual book club, or attend talks or lectures online.
Keeping your mind active supports mental wellbeing, memory, and problem-solving skills.
6. Fuel Your Body for Movement
Eating well becomes especially important in the winter months. Our bodies use more energy to keep warm, and a nutritious diet helps support the immune system, maintain energy levels, and reduce inflammation.
Focus on:
- Whole foods, including fruits, vegetables, whole grains, and lean protein.
- Warming meals like soups and stews are packed with vegetables.
- Staying hydrated, even when you don’t feel as thirsty. Warm herbal teas and broths can help.
And don’t forget about vitamin D. With less sunlight in winter, you may need to get this from foods like eggs and fortified cereals or speak with your doctor about a supplement.
7. Stick to a Routine
One of the best ways to maintain activity during winter is by keeping a regular daily schedule. Aim to:
- Wake up and go to bed at consistent times.
- Set specific times for meals, exercise, and relaxation.
- Write out a weekly plan including social visits, errands, and movement.
A structure helps ensure activity is not pushed aside on grey, chilly days.
8. Listen to Your Body
While staying active is essential, listening to your body is equally important. If you feel unwell, overly tired, or experiencing pain, rest and consult your GP if needed. Consider talking to a physiotherapist or exercise physiologist specialising in senior health for tailored guidance.
Staying active during colder weather is not just about physical health—it’s about staying connected, maintaining independence, and enjoying life year-round. With a little creativity and planning, winter can be just as fulfilling and energising as the warmer months.
Remember, it’s never too late to start moving more and feeling better. So, pull on your warmest jumper, get those limbs moving, and make this winter one of strength, connection, and vitality.
Support at home from a specialist provider, such as Home Care Assistance, can bring enormous benefits and comfort to your quality of life while living independently at home. Home Care Assistance offers viable solutions for supporting independent living. For more information, get in touch with a Home Care Assistance near me today.
[1] https://www.aihw.gov.au/reports/physical-activity/physical-activity
