01 May 2026
Keeping well in winter
Winter can bring chilly mornings, shorter days, and a higher chance of coughs, colds and flu. The good news is that a few simple habits can make a big difference to how you feel and help you stay active, connected and well through the season.
Support your immune system
You can’t avoid every germ, but you can give your body the best chance to fight them off.
- Wash hands regularly (especially after shopping, appointments, and public transport).
- Keep warm and dry
- Stay up to date with vaccinations - talk to your GP or pharmacist about the flu vaccine and any other recommended vaccinations.
- Prioritise sleep and aim for a consistent bedtime and a restful routine.
Keep moving (even when its cold)
It’s normal to move less in winter, but gentle activity helps circulation, mood, strength and balance.
- Try short walks during the warmest part of the day.
- Do indoor movement if the weather is poor like stretching, light strength exercises, or a simple chair routine.
- If you’re not sure what’s safe for you, ask your health professional for guidance.
Eat and drink for warmth and energy
In winter we often feel less thirsty, but hydration still matters.
- Choose warm, nourishing meals like soups, stews and casseroles.
- Include protein (eggs, fish, lean meat, legumes, dairy) to support muscle strength.
- Add plenty of colourful vegetables for vitamins and fibre.
- Keep a water bottle or warm drink nearby to remind you to sip throughout the day.
Look after your lungs and breathing
Cold air can irritate the airways, especially if you have asthma, or other breathing conditions.
- Cover your mouth and nose with a scarf on cold mornings.
- Keep inhalers and medications easy to access and check expiry dates.
- If you notice worsening symptoms (more breathlessness, wheeze, or cough), seek medical advice early.
Stay connected - winter can feel isolating
Shorter days can affect mood, and its easier to stay home and see fewer people.
- Schedule a regular phone call or visit with family or friends.
- Join a local group, class, or community activity if you can.
- If you’re feeling low for more than a couple of weeks, it may be worth speaking with your GP.
Keep your home warm (and safe)
A warm home supports comfort and health, but safety comes first.
- Dress in layers and use warm socks and a dressing gown.
- Use heaters safely and keep them clear of curtains and bedding, and never use outdoor heaters inside.
- Reduce slips and trips by keeping walkways clear and use non-slip mats.
You can also visit the SA Health site for more detailed information on keeping healthy in winter here Keeping healthy in winter | SA Health
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