Winter Wellness for Older Adults

Winter presents unique health challenges for older adults. Cold weather, reduced daylight, seasonal illnesses, and changes in activity levels can impact physical health, mental wellbeing, and independence. Understanding these challenges and implementing practical strategies helps older people maintain wellness, stay active, and enjoy the winter season safely.

WHY WINTER IS PARTICULARLY CHALLENGING FOR OLDER ADULTS

Older adults are more vulnerable to winter-related health issues. Cold temperatures increase the risk of hypothermia and cold-related illnesses, whilst reduced daylight contributes to seasonal affective disorder and depression. Winter also brings increased incidence of flu, colds, and other infections, and reduced outdoor activity can lead to deconditioning and muscle weakness.

Additionally, winter weather creates hazards like icy pavements and snow, increasing fall risk. Understanding these challenges allows for proactive prevention and support.

MAINTAINING BODY TEMPERATURE AND PREVENTING HYPOTHERMIA

Older adults lose heat more quickly and may not recognise when they're becoming dangerously cold. Hypothermia—when core body temperature drops below 35°C—is life-threatening and requires immediate medical attention.

Preventing hypothermia:

• Maintain indoor temperature between 18–21°C (ideal for health)

• Wear layers of warm clothing, including a warm hat and gloves when outdoors

• Use blankets, hot water bottles (with covers), and heated throws indoors

• Close curtains at night to retain heat

• Ensure adequate heating throughout the home

• Avoid prolonged exposure to cold

• Eat regular, warm meals to maintain energy and body heat

• Stay hydrated; warm drinks support body temperature regulation

• Service heating systems before winter to ensure efficiency

• Have emergency heating options (e.g., portable heaters) as backup

Signs of hypothermia include shivering, confusion, slurred speech, drowsiness, and weak pulse. If suspected, seek emergency medical help immediately.

PROTECTING AGAINST SEASONAL ILLNESSES

Winter brings increased risk of flu, colds, and other respiratory infections. Older adults are at higher risk of serious complications.

Illness prevention strategies:

• Receive annual flu vaccination (especially important for older adults)

• Maintain good hand hygiene; wash hands regularly and thoroughly

• Avoid close contact with people who are unwell

• Maintain adequate nutrition and hydration to support immune function

• Get sufficient sleep to support immune health

• Stay active to maintain fitness and immunity

• Manage stress, which weakens immune response

• Ensure home is well-ventilated to reduce infection transmission

• Avoid touching face, especially after contact with others

• Clean frequently touched surfaces regularly

If illness develops, seek medical advice promptly and follow healthcare provider recommendations.

COMBATING SEASONAL AFFECTIVE DISORDER AND WINTER DEPRESSION

Reduced daylight during winter can trigger seasonal affective disorder (SAD) and depression, particularly in older adults who spend more time indoors.

Supporting mental health:

• Maximise natural daylight; open curtains during the day

• Spend time outdoors during daylight hours, even on cloudy days

• Use light therapy lamps designed for SAD (10,000 lux for 20-30 minutes daily)

• Maintain social connections; isolation worsens mood

• Engage in enjoyable activities and hobbies

• Maintain regular physical activity, which boosts mood

• Eat a balanced diet; nutritional deficiencies affect mood

• Maintain regular sleep schedules

• Seek professional support if depression develops

• Consider counselling or talking therapies

MAINTAINING PHYSICAL ACTIVITY DURING WINTER

Reduced outdoor activity during winter can lead to deconditioning, muscle weakness, and increased fall risk. Maintaining activity indoors and outdoors supports health and independence.

Winter activity ideas:

• Indoor walking (around the home or shopping centres)

• Gentle exercise videos or classes designed for older adults

• Tai chi or yoga for balance and flexibility

• Dancing to favourite music

• Gardening activities (indoor plants, planning for spring)

• Household tasks (cleaning, tidying) as physical activity

• Swimming or water aerobics (if available)

• Stretching and flexibility exercises

• Resistance exercises using household items

• Outdoor activities on dry, non-icy days (with appropriate footwear)

Regular activity maintains muscle strength, bone density, balance, and mental health.

MANAGING WINTER FALLS AND SLIPS

Icy pavements, snow, and wet floors increase fall risk during winter. Falls can cause serious injuries and loss of independence.

Fall prevention strategies:

• Wear appropriate footwear with good grip and support

• Use walking aids (walking stick, walker) on icy or slippery surfaces

• Clear pathways of snow and ice, or avoid them

• Use salt or grit on icy areas

• Ensure adequate lighting, especially on stairs and pathways

• Install handrails on stairs and in bathrooms

• Remove trip hazards (loose rugs, clutter)

• Maintain good balance through regular exercise

• Ensure adequate hydration and nutrition

• Have vision checked regularly

• Review medications that may increase fall risk

• Use non-slip mats in bathrooms and on slippery floors

MAINTAINING NUTRITION AND HYDRATION

Winter can disrupt eating and drinking routines, leading to malnutrition and dehydration. Cold weather may reduce appetite, and reduced activity can lower energy needs.

Nutrition and hydration support:

• Maintain regular meal times despite seasonal changes

• Prepare warm, nourishing meals that are appealing and easy to prepare

• Include plenty of vegetables, fruits, and protein

• Offer warm drinks regularly (tea, soup, warm milk)

• Ensure adequate fluid intake (6-8 glasses daily)

• Monitor for signs of dehydration (dark urine, dizziness, confusion)

• Use meal delivery services if cooking becomes difficult

• Involve family in meal preparation and sharing

• Maintain adequate vitamin D intake (through food or supplements, as sunlight exposure is limited)

• Consider nutritional supplements if appetite is reduced

MANAGING WINTER SKIN AND FOOT CARE

Cold, dry winter weather can damage skin and feet, causing discomfort and increasing infection risk.

Skin and foot care:

• Use moisturiser regularly to prevent dry skin

• Keep feet clean and dry; check for cracks or sores

• Trim toenails carefully; seek professional help if difficult

• Wear warm, dry socks and well-fitting shoes

• Inspect feet daily for signs of damage or infection

• Avoid prolonged exposure to cold, which can damage skin

• Use lip balm to prevent chapped lips

• Stay hydrated to support skin health

• Seek professional help for corns, calluses, or foot problems

• Consider professional foot care services

SUPPORTING INDEPENDENCE AND WELLBEING

Winter challenges can threaten independence if not managed proactively. Supporting independence maintains dignity and quality of life.

Independence support:

• Adapt the home to reduce winter hazards

• Arrange support services (shopping, cleaning) if needed

• Maintain social connections through visits, calls, or video contact

• Support engagement in meaningful activities

• Encourage independence in self-care and daily activities

• Provide practical support with winter tasks (snow clearing, heating maintenance)

• Monitor for signs of depression or isolation

• Celebrate achievements and positive coping strategies

CREATING A SAFE, HEALTHY WINTER

By implementing these strategies, older adults can maintain health, independence, and wellbeing throughout the winter season. Winter wellness requires planning, consistent support, and attention to physical and mental health, but it enables older people to enjoy a safe, connected, and fulfilling winter.