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You can keep well, safe and warm just by making some simple choices about your lifestyle.

Colder weather often triggers an urge to simply curl up indoors, in the sedentary comfort of a blanket,but there are lots of reasons to keep active in winter time too.

Keep moving

  • Keeping active actually boosts your immune function.
  • Spread the Warmth - window
  • You needn’t worry about joining a gym or donning the lycra and sweat bands! Everyday chores such as washing up, and hovering all count as physical activity.
  • Keeping active can lift your mood and increase your energy levels.
  • While you may not feel like it at the time, try to do little and often.
  • Staying active is not only essential for your general wellbeing and fitness – it also generates heat and helps to keep you warm.  
  • When you're indoors, try not to sit still for more than an hour - move often
  • If you're able to get up and walk around, this is an opportunity to make yourself a warm drink
  • Spread any chores throughout the day.
  • Chair-based exercises which you can do while sitting or holding on to the back of a chair are helpful if walking is difficult. We offer a LIFT (Low Impact Functional Training) which is a chair-based exercise programme.

Eat well

Your body needs proper nutrition at all times, but especially during cold and flu season. You need to drink plenty too, to prevent dehydration.

Eatwell guide

Hot Tip: Hot meals and drinks help to keep you warm

  • Hot meals – Eat at least one hot meal each day. Hot foods such as soups and stews give warmth and comfort. They can be simple to make all in one pan – simply place different types of vegetables in a pan with some herbs and bring to the boil.
  • Hot drinks – Warm/hot drinks during the day and before going to bed helps you get warm from the inside out. If you’re concerned about drinking and getting up during the night to go to the loo take a look at our Bladder and bowel problems guide
  • Warm milky drink - A warm milky drink before bed is a great way to prepare for a restful night’s sleep, and will give you important nutrients such as, calcium, protein, iodine, potassium, phosphorus and vitamins B2 and B12. Milk is also hydrating.
  • Thermos - You could prepare a thermos mug or flask to have one at your bedside to sip during the night if you wake and feel chilly.
  • Eat well guide - Include a good range of foods in your diet; take a look at the ‘Eat well guide’ on this page to check that you’re having something from each of the food groups every day.
  • Your five-a-day - Aim for at least five portions of fruit and vegetables each day, so that you’re getting plenty of nutrients and vitamins to nourish you and build your immunity.


Top tip: Remember, frozen, dried and tinned fruit or vegetables are as good as fresh, if not better. (Be mindful to choose fruit that is canned in fruit juice as opposed to syrup, which can have a lot more sugar in).

It’s important to eat enough, so if you’re worried about your appetite, or feeling off your food, speak to your GP.

Further information

Downloads

You may find the following document(s) useful

You can download other guides and factsheets from our list of publications

For more information: Call Age Cymru Advice - 08000 223 444

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