Winter wellness: Ways to stay active, safe and social all season long
Originally published: Feb 18, 2025
Last modified: Feb 19, 2025
As winter continues across Canada, many older adults face unique challenges in staying active, maintaining social connections, and avoiding seasonal health risks. Cold temperatures, high snowfall amounts, icy sidewalks, and shorter daylight hours can make it more challenging to engage in regular activities, leading to increased isolation, decreased physical activity, and a higher risk of illness and injury. But the good news is, with a few simple adjustments, you can stay healthy, active, and connected all season long.
Staying active indoors
Regular movement is key to maintaining strength, balance, and overall well-being during winter. Even if you’re unable to get outside as often as you’d like, there are plenty of ways to stay active from the comfort of your home:
• Chair yoga and stretching to improve flexibility and circulation
• Strength training with resistance bands or light weights to maintain muscle mass
• Online fitness classes designed for older adults include exercises like low-impact aerobics and tai chi
Support your immune system and overall health
Cold and flu season, combined with the challenges of winter, makes it essential to take extra care of your health. Here are a few tips to help optimize winter wellness:
• Eat foods rich in Vitamin D (fatty fish, eggs, fortified dairy products) to compensate for reduced sunlight exposure
• Incorporate immune-boosting foods like citrus fruits, leafy greens, nuts, and lean proteins
• Get your flu shot and consider additional vaccines like pneumonia and COVID-19 boosters
• Wash hands frequently to reduce the spread of germs
• Keep indoor air humidified to prevent dry skin and respiratory issues
Staying connected for your mental well-being
Winter can be isolating, but maintaining social connections is crucial for mental health.
Older adults can stay engaged with loved ones by:
• Scheduling regular calls or video chats with family and friends
• Joining a virtual or local book club, discussion group, or hobby class
• Attending community events—many cities offer winter-friendly programs like indoor walking clubs or senior social groups
• Volunteering or engaging in online community support programs
Prevent falls and stay safe at home
Icy sidewalks and slippery surfaces can increase the risk of falls, but some simple precautions can keep you safe:
• Use salt or sand on driveways and walkways to prevent ice buildup
• Make sure stairs and entryways are well-lit and clear of snow
• Consider a personal alarm or phone app in case of emergencies
• Keep extra blankets, a flashlight, and non-perishable snacks handy in case of a winter storm or power outage
Winter doesn’t have to mean hibernation. By staying active, nourishing your body, connecting with loved ones, and taking steps to stay safe, you can enjoy what’s left of the season while keeping your health and well-being a top priority.
Explore the latest research and expert advice through our resources linked below for more evidence-based tips.
McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.
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