The winter season is full of wonderful experiences. From exchanging gifts to seeing friends and family for the holidays, it’s a time that brings a lot of joy. However, with winter also comes treacherous weather, colder temperatures, and heightened risks of injuries and falls. In order to enjoy the many joys of this season, it’s important to keep yourself safe from potential harm.

For older adults in particular, winter brings many potential problems. One of the most prevalent of these is the increased risk of falling, brought on by icy and wet conditions. While you may have been able to easily brush off slips in your youth, as an older adult falling can be serious; for some, this may even result in life-threatening injuries and lasting pain. Paired with the heightened risks of falling, hypothermia is also a major concern in the wintertime. Due to lower temperatures, both indoors and outdoors, you can become chilled far quicker than you’d expect; if you fall on a patch of ice and cannot get up quickly—due to injury, loss of mobility, or anything else—you can find your core temperature rapidly cooling.

While these risks may be scary, this isn’t to say that you should avoid going outside altogether. Quite the opposite! Even though there are risks, with the right precautions, going outside is actually very important for your mental, physical, and social health. For example, exposing yourself to the sun can help to boost vitamin D production and regulate your circadian rhythm, making it easier to get a good night’s sleep and feel energized throughout the day. Meeting up with friends, whether it be outside or at a local cafe or restaurant, can also help to revitalize you and make your days less monotonous. 

Whatever your reason for heading outside, taking the appropriate measures ensures that you will be as safe as possible. Below are our top tips for staying warm, avoiding falls, and otherwise maximizing fun while minimizing risks.

Dress For The Weather

When dressing for cold weather, the key is to avoid excessive moisture. Damp or wet clothes are terrible insulators, and will actually work to draw heat away from your body—this is why, if you have a fever, a damp cloth on your forehead can help to bring it down. Since your objective is to keep your body heat, not lose it, taking steps to minimize moisture retention is crucial.

To do this, start by choosing a moisture-wicking inner layer. This could mean wearing long underwear or an undershirt made of materials such as thermal knits, wool, or athletic fabrics like polyester and polypropylene. When choosing an inner layer, avoid those made with cotton, as this material easily traps moisture, becoming damp and chilly. If you anticipate sweating a lot, try to bring some extra inner layers to change into, in order to avoid staying in wet clothes for extended periods of time. 

After your innermost layer, you can put on your favourite shirts, sweaters, cardigans, skirts, and pants. If you prefer to wear dresses, wearing a long sleeved top underneath can help to make a short-sleeved dress feel warm and cozy. If you’re wearing a skirt or dress, just be sure to keep your legs warm with long underwear, leggings, or fleece-lined tights; even if you’re wearing pants, adding an extra inner layer is a great idea for better heat retention. In terms of materials, avoid wearing only thin fabrics, and instead opt for thicker, sturdier ones like wool, fleece, and flannel, or mix and match thin and thick fabrics to suit your preferences.

When going outside, you should also wear a thick outer coat to keep you dry and insulated. If you’re staying outside for an extended period of time, or if the weather is wet or snowy, wearing a hard-shelled waterproof coat is a good idea. This will keep all of the moisture from the elements out and away from your body, maintaining a warm and cozy inner environment. If you aren’t going to be outside for too long, wearing a simple water resistant coat may be a better option, as these are usually more breathable, flexible, and comfortable. 

Finally, be sure not to skip wearing hats, mittens, and scarves, especially in very low temperatures. While the myth that you lose 40% ~ 50% of your body heat through your head has been debunked, as per the Guardian, you will still be warmer if more of your body is insulated. These also help to protect your fingers, ears, and nose, which are more susceptible to frostbite. Plus, they give you an opportunity to add some extra pizazz to your outfits!

Wear Proper Footwear

Just as wearing proper winter clothes is important, choosing your footwear well is crucial for winter safety. According to the Cleveland Clinic, your toes are one of the most common areas for frostbite; and, as frostbite is most common in young children and adults aged over 65, this is a genuine concern. Wearing thick socks made of a warm material—like wool—is a good first step, but without the proper boots, your toes will likely feel the chill.

In addition to warding off frostbite, wearing the right kinds of boots can help to decrease your risks of slipping and falling. According to the National Council on Aging, one in four Americans aged 65 and older experience falls each year. While the causes of these falls vary, the Mayo Clinic reports that falls are significantly more common in the wintertime, highlighting the importance of taking precautionary measures during this season.

When picking footwear, it’s important to consider the warmth, traction, and waterproofing. Many winter boots come with a temperature rating, meaning that you can pick out the ones that suit your lifestyle and needs. If you’re outside for long periods of time, or live in a very cold climate, go for warmer options; on the other hand, if you don’t spend that much time outside and instead tend to gravitate towards indoor spaces like cafes, a lighter insulation will likely be more comfortable overall. Similarly, the type of traction you choose depends on your situation. Studded boots are great for the outdoors, but can be hazardous on indoor floors. If you’re planning to go inside of a library, shop, or restaurant, opting for convertible boots—such as Kickspikes and Olangs—or simply boots with a rubber sole, may be a better option. 

While insulation levels and traction types are fairly subjective, it’s generally always a good idea to go for waterproof boots—the level of insulation you need will vary by person, but having wet feet isn’t fun for anyone. Another general rule of thumb is to avoid high heels of any sort, as they make balancing much trickier. Choose function over fashion; even if they aren’t the most fashionable boots out there, having boots that keep your feet comfortable, warm, and reduce falling risks is the most important thing.

Choose How and When You Go Out

Though getting outside has its fair share of benefits, it’s also important to acknowledge that on some days, the risks outweigh the rewards. Before leaving the house, be sure to check the weather forecast to gauge the risk level for the day. When doing so, take care to check it for the full timeframe that you will be outside, instead of merely glancing at the current weather. If the weather looks particularly bad—think blizzards, heavy rain, high winds, or flash freezes—it’s probably in your best interest to stay home and make alternative plans. 

Even if the weather isn’t severe, you shouldn’t underestimate it. Even in the best weather conditions, bringing a friend, family member, or neighbour along is much safer than going out alone. If you know that your friends also need to do chores, buy groceries, or visit the post office, why not invite them out? This can turn a mundane outing into a fun opportunity to catch up with someone you love. 

When planning your outings, it’s also a good idea to plan for pit stops in warm environments, such as cafes, restaurants, libraries, and community centers. For instance, if you’re planning on going for a walk with loved ones, you could end the walk off with a warm drink at a local coffee shop, or by having lunch at your loved one’s house. Not only is this a great chance to catch up and chat, the extra time spent in a warm environment does wonders to ward off frostbite and hypothermia. And, even if you aren’t planning on stopping by one of these places, taking note of possible shelters along your route is a great idea. That way, if the weather does suddenly worsen, you’ll have a good idea of where to go to wait out the storm. Plus, if you find yourself craving a sweet treat, you’ll know where to go!

Plan for Potential Crises

Even with the right gear, there’s no way to entirely get rid of certain risks. After all, unexpected things happen every day! Though you may not be able to prevent these problems, being well prepared for them makes all the difference. 

In winter, less people tend to go out, meaning that, in the case of an emergency, there may not be anybody around to help. For example, if you slip, fall, and injure yourself, you may find yourself stranded in the cold with nobody nearby to help you up or call for help. Depending on the nature of your injuries and the temperatures outside, this can be a matter of life and death—therefore, you should do as much as you can to avoid ending up in this situation.

Before going out, you should always let someone know where you’ll be going, as well as what time you expect to be home. Upon returning home, you can then let them know that you have arrived home safely. While this may be reminiscent of being hounded by your parents in your youth, it’s a very effective strategy. If you don’t make it back by the expected time, your loved one will be able to come and check on you as quickly as possible, minimizing the risk of you being stranded without help. Alternatively, you can use an alert device to send out a call for help; depending on the type, this could be done manually, or automatically if a fall is detected.

Even if you don’t experience a fall, sudden changes in weather can be quite dangerous. As mentioned above, it’s always a good idea to check the weather forecast before leaving the house, and plan out possible pit stops along your route. If you’re planning to drive somewhere, you can do the same thing and take note of gas stations or shopping malls where you could park and wait out a storm. Wandering around in winter storms is particularly hazardous as reduced visibility makes it easy to get lost. Having a clear plan in place means that even if conditions deteriorate, you’ll be able to safely find shelter.

If you’ll be driving somewhere more secluded, consider bringing an emergency bag with things like blankets, hand warmers, and extra food to tide you over until the roads are cleared. While you may be tempted to keep your car idling to maintain warmth inside your vehicle, it’s not a good idea to do so for extended periods of time. According to the Cleveland Clinic, an idling car with improper ventilation—such as a car with its tailpipe blocked by snow—can quickly lead to carbon monoxide poisoning, which is particularly dangerous for adults over 65. If you do find yourself stranded, the recommendation is to make sure the exhaust pipe is clear, run your engine just until the car’s interior is warm, and then turn the engine off again; then, when the interior becomes too cold to stand, you can repeat this process. Having warm blankets can help to save fuel and reduce the risks of CO poisoning, as you’ll need to heat the car less frequently. 

Use Memory Aids

According to the National Institute on Aging, some mild memory loss is a natural and expected part of aging. You may have noticed yourself becoming more forgetful recently, or misplacing things more than usual—this is likely nothing to worry about, as a certain level of memory loss is perfectly normal. For some older adults, these issues can be more severe, and could be signs of mild cognitive impairment (MCI) or, in serious cases, dementia. Other factors including medication, alcohol, lack of sleep, and dietary issues can also cause issues with cognition.

Whatever the reason may be, if you have noticed that you have a harder time remembering things, using memory aids can be very helpful in keeping you safe this winter. For example, you could write out a checklist of things to remember—such as keys, wallet, hat, mittens, scarf, and checking the weather forecast—and put it on your door. That way, before you head out, you can quickly run through your list and make sure you haven’t forgotten anything.

Another great strategy is to develop a set routine to follow. In the case of going outside, this might look like checking the forecast at breakfast time, and putting on your coat, boots, hat, mittens, and scarf in a set order. Placing your winter accessories, like hats and scarves, into the sleeves of your coats or into your boots can also help to make them harder to forget, as you’ll naturally encounter them as you get ready to go outside.

While this is not a definitive list, our hope is that this article has given you a few key strategies to implement into your lifestyle. From here, it’s all about adapting them to suit your needs, following your instincts, and enjoying the many wonders of this beautiful season!

During the winter months, you’ve likely noticed a sense of slowing down, both in your environment and within yourself. During this season, trees go dormant, days become shorter, and temperatures drop—in parallel to this, you likely feel more fatigued, lonely, and generally lower energy than usual. As an older adult, the winters may also affect you more than they did in your youth, whether that be due to health problems, loss of loved ones, or smaller support systems. 

Luckily, there are many ways to boost energy levels during the winter! No matter your situation, these strategies, which are all proven by science, should help to put an extra pep in your step.

Why Do We Feel Tired In Winter?

We’ve established that many people feel more fatigued in the winter—but why? According to research, there are a few key factors at play.

The first, and perhaps most obvious of these factors, is the shortened daylight hours. As the Earth’s tilt moves us further away from the sun, the temperatures grow colder and our daylight hours decrease. While the change may not seem that significant—after all, most of us have artificial lights that can be turned on with the flick of a switch—this shift has pretty substantial impacts on our circadian rhythm, hormone balance, and vitamin D production.

Your circadian rhythm, also called a circadian clock, is your body’s internal clock. It generally follows the night/day cycle, since it’s largely regulated by light and dark, meaning that it’s highly affected by changes in daylight hours. When it’s working properly, it keeps your sleep cycle, digestion, hormone balance, and body temperature regular—but when it gets thrown off, things can get a bit strange. A great example of this is jetlag. If you’ve ever experienced jetlag, you know that for a few days after traveling, your appetite and sleep feel all out of whack—you might find yourself falling asleep at 3pm, and then waking up in the middle of the night to a growling stomach! While the impact of winter on your circadian rhythm isn’t quite this severe, it can still mess with your energy levels and bring on seasonal fatigue. 

It can also impact your hormone levels. According to Healthline, the circadian rhythm impacts the hormones melatonin and cortisol, which control how sleepy and alert you feel, respectively. Melatonin is released when it’s dark, while cortisol is released when it’s bright—so, naturally, you feel sleepier at night as melatonin levels increase, and more alert in the mornings, as cortisol production ramps up. Winter changes this. With shorter daylight hours, cortisol production starts late, while melatonin is produced earlier in the evenings. The combination leads to a lack of energy, and an increase in sleepiness. Pair this with a drop in vitamin D levels, which has been linked to increased fatigue by an NLM study, and you get all around lower levels of energy.

Beyond the impacts of the day/night cycle, lower temperatures and worsened weather conditions can also cause a decrease in exercise. While it may seem counterintuitive at first, expending some energy through exercise can actually help you to feel more energetic overall. This is because exercising raises endorphin, dopamine, and serotonin levels. Each of these hormones has a different function, but all of them help to make you feel happy, motivated, and energetic. 

Exercise also helps to combat stress—another big factor when it comes to fatigue. Stress can affect you in any season, but its effects are the same; the more stressed you are, the less energy you’ll have. Other “normal” (or non-winter specific) sources of fatigue include a poor diet, dehydration, and certain medications and health conditions, like Seasonal Affective Disorder (SAD). If you believe your excessive fatigue is due to an underlying health condition, please seek professional help from a doctor or other healthcare provider. 

Barring any health or medication related issues, the best way to lessen winter fatigue is to combat each of these root causes. The following tips each target one or more of these key areas. As with any other lifestyle change, they can also be adapted to fit your personal needs.

Strategy 1: Spend More Time in the Sun

Winter brings about shifts in daylight hours, which can wreak a fair bit of havoc on our mental and physical health. While we can’t change the seasons with a snap of our fingers, there are certain things that you can do to increase your sunlight hours, and therefore decrease these potential negative effects. This can also be a great way to increase the amount of exercise you are getting this winter.

Since winter also brings colder, gloomier weather, most people end up spending more time indoors than they do in the warmer months. This can lead to less production of cortisol—the “wake up” hormone—and vitamin D, along with a higher level of melatonin production. To combat this, making sure to get outside each day is key, as this helps to restore your circadian rhythm and vitamin balance in a natural way. As vitamin D production generally decreases with age, this is especially important for older adults.

You may be tempted to take vitamin D supplements as a way to improve your vitamin levels, but according to an article by the American Family Physician, this may not be the best course of action. This article reviewed related studies, and found that there are “virtually no established health benefits” for taking vitamin D supplements without a diagnosed deficiency. In fact, high doses of supplemental vitamin D have been linked with increased risks of falls in older adults. For those with a diagnosed vitamin D deficiency, you should of course continue taking your prescribed vitamins! Just be sure not to exceed your recommended limit—as per the AFP, the recommended maximum intake level of vitamin D is “600 IU per day in adults 70 years and younger, and 800 IU per day in adults older than 70 years”. If you don’t have a diagnosed deficiency, you avoid taking these supplements altogether. Instead, get outside in the sun!

Getting outdoors will mean different things to different people. For those with a high degree of mobility and endurance, you might try skating, skiing, snowshoeing, or another outdoor winter activity—if you have young grandkids, you could even make a snowman or snow fort together! If you have a moderate level of mobility and endurance, try taking brisk walks, hiking on some easy hiking trails, and doing some light yard work or gardening. And for those who struggle with chronic pain or other health issues, taking a quick walk around the block or simply sitting outside for a while can help you to get the sunshine you need. 

No matter the activity you choose, remember to stay safe; dress warmly, wear sunscreen, and know your limits!

Strategy 2: Embrace Exercise and Get Moving

According to Healthline, it is recommended that older adults get at least 150 minutes of moderate intensity exercise each week. For many, this can seem daunting. Even with the added exercise you get through going outside, meeting the 150 minute recommendation can feel like an uphill battle. Luckily, exercise has a wide range of intensities, durations, and mobility requirements, making it fairly easy to adapt to fit your lifestyle and needs. 

As mentioned in strategy number one, there are many ways to get exercise outdoors; examples include hiking, skating, snowshoeing, walking, biking, and more. However, winter isn’t exactly famous for having swell weather, meaning that you may find yourself stuck inside without access to your usual outdoor hobbies. In these cases, it’s important to know that, while it may not seem like it, your home can actually turn into a fantastic exercise area.

If you’re feeling energetic, there are plenty of online exercise videos that you can try following. For example, a simple search on YouTube for “senior yoga” or “at home exercise for older adults” will bring up thousands of helpful videos. You can also try putting on your favourite tunes and dancing, or try out some resistance training with some heavy books. If you’re feeling a bit stiff or sore, doing some stretching-focused yoga, or keeping things gentle with tai chi and other slow exercises can help you to recover in an intentional, active way. And if you’re just not having a very energetic day, you can try doing some chair-based exercise; things like slow arm circles, lifting one leg at a time, and standing up unassisted are all fantastic ways to add a little bit of extra movement to your day.

Not only is exercise great for combatting fatigue, it’s also proven to improve overall physical and mental health by a significant margin. According to the CDC, long-term benefits of staying active include reduced risks of dementia, depression, heart disease, strokes, type 2 diabetes, falls, and even 8 different types of cancer. It also improves sleep quality, blood pressure, bone strength, flexibility, endurance, and strength. As long as you stay within your limits and avoid injury, exercise is an incredibly positive hobby to pick up.

Strategy 3: Reduce Stimulants and Substances

While you may have gotten away with relying on caffeine to keep you awake in college, the truth is that caffeine and other stimulants do a lot more harm than good. While stimulants can boost your energy levels in the short term, in the long run, it can disrupt your sleep schedule and cause your circadian rhythm to break down.

In a study by the Journal of Clinical Sleep Medicine, it was found that consuming caffeine even 6 hours before bedtime has “disruptive effects on sleep,” and should therefore be avoided. According to the study, consuming 400 mg of caffeine—roughly equivalent to a large cup of coffee, or 2.5 cups—6 hours before sleep still reduced sleep time by an hour. Because of this, avoiding the consumption of caffeinated beverages at least 6 hours before bed is important in maintaining good sleep hygiene. Otherwise, you may fall into the cycle of consuming caffeine, getting a bad night’s sleep, and consuming more caffeine the next day… which will only serve to worsen your sleep the next night.

On the other hand, if you struggle to fall asleep at night, you may be tempted to have a nightcap to relax and soothe yourself to sleep. While a mug of warm milk might do the trick with no issues, having an alcoholic beverage can cause more harm than good. Just like caffeine, the seemingly positive effects—in this case, helping you to relax and unwind—can mask the long-term negative effects. In a 2024 Sleep Foundation article, bedtime alcohol consumption was noted to be linked with decreased sleep quality. Numerous studies have found that drinking alcohol before bed decreases the length of time spent in deep sleep. This means that the duration of light sleep increases, which can lead to you waking up in the middle of the night. 

Relying on alcohol to help you fall asleep can also lead to an unhealthy dependance over time. Without alcohol’s assistance, you may begin to experience insomnia, and / or have to rely on caffeine to feel alert during the day as a result of decreased sleep quality. Alcohol can also further disrupt your circadian rhythm by making it less sensitive to light and dark cues. To avoid these negative effects, it is recommended that you avoid consuming alcohol for at least 3 hours before bed—so, if you aim to go to sleep at 10pm, you should stop drinking by 7pm at the latest.

Strategy 4: Reduce Stress and Prioritize Relaxation

Stress can use up a lot more energy than you may realize. While this isn’t strictly season-dependent like some of the other key factors mentioned above, it can certainly contribute to winter fatigue. To understand the effects of stress, think about a time where you were under a lot of pressure; after the situation was resolved, you likely felt a rush of relief, paired with intense feelings of both mental and physical fatigue. When the body holds tension, especially for extended periods of time, it plays a huge part in how alert we feel.

Letting go of stress is often easier said than done. However, as you’ve gone through life, chances are that you’ve developed a few go-to methods of releasing pent-up emotions. This might mean putting on your favourite song and dancing, singing along to the radio in the shower, taking a nice long walk, or doing some exercise—anything that makes you feel better. For tension that you’ve carried for longer, such as past experiences and stress associated with health conditions, certain activities including meditation and therapy can help. Even if you don’t think your problems are that big, taking that time for yourself can be very helpful.

Strategy 5: Improve your Diet and Water Intake

You are what you eat—that is to say, your energy levels are directly impacted by what you eat, since most of your daily energy comes from your food. If you eat too little, or eat a lot of nutrient poor foods, you will naturally have less energy than someone who eats good portions of nutrient rich whole foods. This is true for every season, too!

That isn’t to say that you should be eating huge meals to give yourself tons of energy. In fact, eating large meals can actually make you feel more sluggish, as your body has to divert a lot of its blood flow towards digestion, away from your brain and cognition. Therefore, eating smaller meals at more frequent intervals is a better option than eating just a few huge meals. Going for a quick walk after eating lunch can also help to boost digestion and bring up energy levels.

It is also important to be eating the right kinds of foods, as well as taking in adequate amounts of water. Even mild dehydration can cause fatigue, so drinking enough water can do wonders for your overall well being. Take care of yourself! You deserve it.

Winter is in full swing. While that might mean cozy nights by the fire and magical walks in the snow, it also ushers in an additional season that isn’t quite as appealing: cold and flu. 

Every year in the United States more than 200 thousand people come down with the flu, and the National Institute of Health tells us that close to 40 thousand of those people will end up dying from the condition each year. 

Catching the flu or even a common cold is unpleasant and can pose a serious risk to anyone, but older adults are particularly vulnerable, especially those with pre-existing medical conditions or compromised immune systems. That’s why it’s so important to prioritize your wellness during these cold months, so that you can stay happy and healthy all year long. While of course there’s no way to guarantee you won’t catch the cold or the flu, the following are some useful tips to help you stay as healthy as possible in the hopes of avoiding illness. 

Practice Good Hygiene 

One of the best ways to ward off illness is surprisingly simple: wash your hands! 

Although sickness can be spread through the air from droplets, such as when someone sneezes or coughs, another common way of catching something is simply by touching bacteria with our hands and then touching our own faces. 

While, of course, no one aims to touch germs or feces, generally, the bacteria that we pick up on our hands are not detectable to the human eye. So, while our hands might look clean, they might actually be covered with germs from the flu that are super eager to find a new home for the next few weeks.

A study cited by the National Library of Medicine found that on average, humans touch our faces an astonishing 50 times per hour. When our faces are touched germs can then make their way into our bodies through our eyes, noses and mouths. 

Thorough hand washing can significantly reduce exposure to cold and flu germs, diarrheal illnesses and antibiotic resistance. Here’s exactly how to do it:

• Use soap and clean, running water. Still water won’t have the same effect, and soap is essential to actually clean off any bacteria. 
• Lather and scrub both hands front, back, between the fingers and under the nails for a minimum of 20 seconds. 
• Dry hands, preferably with a clean towel.

While washing is the best method for cleaning your hands, a hand sanitizer can work in a pinch. Just be sure to not substitute it for the real thing when it’s available. Sanitizer is great to carry with you when you’re out and about, but make sure you wash your hands when you’re back home. Before we move on to our next point, let’s run through times when you should wash your hands:

• After using the toilet
• Before and after preparing food/eating
• After handling garbage
• After handling pet food 
• After coughing, sneezing or blowing your nose
• After touching a wound
• After shaking hands

Get Enough Sleep

One of the best things we can do for our health is get enough sleep! It is recommended that adults get between 7-9 hours of sleep each night. If you receive less, then you could be compromising your immune system. 

Sleep is an essential time for our muscles to repair and for our bodies to fight off infection. If we don’t get enough sleep our immune systems can become dysregulated, making it harder for them to mount a defense against illness. The Sleep Foundation even tells us that lack of sleep may be connected to a lowered effectiveness of vaccines, as well as the likelihood of more severe allergies. 

Although sleep is incredibly important, many adults don’t get enough, so, here are some tips to help you get a good night’s rest:

• Sleep in a cool, dark room. Having the heat up too high can disrupt your sleep, so try turning the thermostat down a few notches or, if you’re in a place where it’s not too cold, crack open a window. If a completely dark room isn’t possible you might consider sleeping with an eye mask on. 
• Stay off screens for an hour before bed. Try reading a book, having a bath or doing some gentle stretches instead. 
• Avoid heavy meals too close to bedtime. If you’re hungry try a light snack like a piece of toast or some oatmeal. 
• Keep your room free of clutter. It’s often easier to relax when your room is clean. 
• Establish a clear routine of when you go to bed and wake up each day. 

If you are following all of the above tips and are still having trouble falling asleep then it might be time to pay a visit to a doctor so you can rule out any sleep disorders that need to be addressed. 

Diet and Hydration

Another important factor in keeping our immune systems healthy is diet. Our bodies thrive when fed a balanced diet of protein, healthy fats, whole grains and lots of delicious fruits and vegetables. Diets that are high in saturated fat and sugar can make us feel lethargic, which can impact our thinking, our sleep, and our desire to engage in other healthy lifestyle habits such as exercise. A poor diet can also lead to a variety of nutrient deficiencies, which can lead to issues with our body’s ability to mount an appropriate immune defense against illness.   

Of course, many people struggle with how to overhaul their diet and quickly fall back into old habits by trying to make massive changes too quickly. So, instead, why not focus on some of the tips offered below to help you slowly transform your lifestyle into one that gives you more energy, focus and helps to keep your immune system strong?

• Include at least one serving of vegetables with every meal. High fiber vegetables are an especially good choice. They include leafy greens, carrots and broccoli. 
• Drink at least four cups of water each day. There’s no set rule for how much water we should drink, but four should be the minimum. Harvard Health tells us that older adults in particular tend to not drink enough water, so be sure to drink lots of liquid throughout the day. That means water, herbal deal and occasionally juice. You can also get water through soups, smoothies and water heavy fruits and vegetables like cucumber and watermelon. Proper hydration supports our joints, immune system and digestion.
• Aim for the 50/25/25 rule. This nutrition rule suggests filling half your plate with vegetables, a quarter with lean protein, and the other quarter with carbs (either starchy vegetables or grains). This can help manage weight and is an easy way to boost nutrition without getting too particular. 
• Have easy to grab healthy and enjoyable snacks. We often reach for sugar when we’re hungry, so to help you stick to a healthy diet why not stock your fridge and cupboard with tasty and filling snacks you actually enjoy? Consider nuts, chopped vegetables and your favorite dip, individual cheese packets, individual yogurts, fruit, and oatmeal. 

Social Events

One of the best ways for older adults to stay happy and healthy is by maintaining a robust social life. Social interaction and connection is essential for a healthy state of mind, and unfortunately, many older adults don’t prioritize socializing as much as they might have when they were younger. It can understandably be scary to think about engaging in a new hobby or trying to make friends at such a late stage in life, but it’s crucial for physical and mental health. 

Thankfully, most communities have centers that are specifically targeted towards programming and social events for older adults, which can help take some of the stress off of figuring out how to organically integrate those kinds of interactions into your life. 

You should also consider reaching out to the people in your life who you already know and love. Set up a regular coffee date with your kid, or plan a weekly phone call with your sibling who lives out of state. You could also consider signing up for a class or volunteering with an organization you care about in your community. There’s no better time than now to discover a new passion, so think about what it is you’ve always wanted to explore so that you can make the most out of this winter. 

Talk to Your Doctor

While it’s wonderful if we can get all the nutritional support we need through our diet, there may be times when our bodies need an extra boost. For example, many people in the United States, especially older adults with darker skin, are living with Vitamin D levels that are too low. Vitamin D ensures that there is an adequate amount of calcium in our bones for optimal function. Proper levels also help keep our immune systems in check. Although some can get enough of the vitamin D through sun exposure or diet, for many others it’s not possible, in which case an over the counter supplement might be of help. Apart from the benefits listed above, Vitamin D can also help to protect against depression and other mental health disorders. So, it’s worthwhile getting your levels checked at the doctor’s to see whether or not you should incorporate a supplement into your daily routine. 

It’s also helpful to have a chat with your doctor to see if there’s any other adjustments you should make to your lifestyle or any other supplements that might help you lead the healthiest life imaginable. 

Exercise

It should come as no shock to you that one of the best ways to stay happy and healthy this winter is by engaging in regular exercise. Mayo Clinic tells us that we should aim to get at least 150 minutes of moderate activity every single week, and at least two days of strength training. Strength training is especially important for older adults, as everyone loses muscle mass as they age. Strength training can also help with balance, functional movements like getting in and out of a chair, and fall prevention. 

And of course, exercise is known to have a very positive impact on one’s mood, so really, what excuse do you have?

If you’re feeling lost on where to begin, why not reach out to a friend and suggest you be workout buddies together? You could try out a new class or even agree to go for a 30 minute walk together each day. Sometimes just having someone who can help hold you accountable can be the push you need to change your habits.

Layer

You might have heard or once said “Don’t go out like that – you’ll catch a cold!” Now, it’s not true that being out in the cold gives you a cold, but there is some sense behind the saying. When we spend prolonged periods of time in cold environments, it forces all the systems in our bodies to work harder. Our blood vessels constrict, our heart rate rises, and we naturally expend more energy participating in activity than we would if we were in a space with a comfortable temperature. This all puts a lot of stress on our bodies, which can cause a lot of fatigue, and leave us more susceptible to picking up viruses when exposed to them. 

To help prevent this unnecessary stress on our bodies make sure to always dress appropriately for the weather. Layering is always a good option as it allows you to adjust to the temperature that feels best for you. Loose layers of wool, fleece and down are great for keeping your body temperature up. It’s also important to not leave much skin exposed, as that can drain heat from your body, so invest in good boots, hats, gloves and scarves as well. 

Other Medical Preventions

The final recommendation for health during the winter is to talk to your doctor or pharmacist about getting this year’s flu shot. Each year scientists are able to predict which strains of flu are likely going to be most dominant in the population and formulate flu shots to target those strains specifically. While a flu shot doesn’t guarantee you won’t contract the flu, it can reduce risk by up to 60%, which is particularly important for immunocompromised individuals. To find out more, talk to your doctor or read up on some commonly asked questions on the American Medical Association site. 

Masking is also a good option for protecting against illness when in crowded spaces, or when you or something you need to interact with is sick. The CDC offers more information on how to select and wear a mask should you choose to do so. 

If you do end up sick, the best course of action is to rest at home, drink lots of liquids and get as much sleep and relaxation as you can. But, if you follow the tips above, hopefully you can avoid the cold and flu, or, be faced with the most mild case. There’s nothing that stops sickness entirely, but it’s always a good idea to do everything we can to protect ourselves!

Winter can be a magical time of the year. The world looks beautiful blanketed in snow, and there are lots of great events that happen during the winter months. Plus, there’s no better time to break out all of your favorite winter recipes, such as delicious gingerbread cookies, hearty soups and satisfying casseroles. 

However, despite all of the positives present in winter, there are a lot of risks that present themselves when it comes to cold weather, especially for older members of society. 

This is something that caregivers should pay special attention to to ensure the older adults in their care do everything they can to mitigate the risks involved with winter weather. Of course always be sure to pay attention to anything you think might be dangerous to your loved one, so this is by no means an exhaustive list, but the following ten points should help you look out for some of the most common hazards faced by older adults during this season. 

1. Have a Plan When Going Outside

Every older adult is going to experience a different level of fitness and ability when it comes to aging. Some might still comfortably shovel snow or maintain their garden, while others might only make occasional outings. Regardless of what kind of activity level your loved one engages in, it’s important to make sure they have a plan in place for when they are going outside or doing any kind of physical activity, especially if it’s taking place in cold weather. 

Even if your loved one is still quite active, it’s still very possible for them to fall, especially if they are outside on an icy surface. While a fall can certainly be dangerous at any time of year, it is even more so when you add in the element of life-threatening temperatures. If your loved one isn’t able to stand back up on their own, or if they suffer an injury that makes it impossible for them to do so, then a fall could quickly turn into a life or death situation. During the winter there are not as many people out and about, so it is less likely that someone would hear them call for help. If your loved one happens to be out of sight when they fall, such as in their backyard, the chance is even less likely, as they might be too weak to call for help, or unheard even if they are. 

That’s why it’s so important to have a plan in place during outdoor activities. This might look like arranging a phone call with you or a neighbor to make sure someone is aware of their movements and when they will be back inside, so that an alert can be put out if they are not heard from by the agreed upon time. This might look like setting up your loved one with an emergency alert device that they can easily press in the case of a fall, or that might even be able to detect a fall without assistance and will immediately place a call to emergency services when a fall happens. 

The right system is something you and the older adult you care for can decide on together, but it’s always good to have a plan to make sure they get back inside safely. 

2. Proper Shoes

If you live in a place where it’s cold in the winter, then there’s a good chance you have slipped while out walking at least once in your life. And, while an occasional fall on the ice might not be a big deal to someone young, for an older adult a surprising fall on a wintery walkway could have devastating consequences that could lead to a chronic injury and sometimes even death. That’s why purchasing appropriate shoes is very important for all older adults. While even the best footwear can still sometimes fail, older adults have a much better chance of avoiding falls if they have shoes with appropriate traction. Plus a good winter boot will keep feet warm and secure, which is something else that should be considered when thinking about how to keep your loved one safe. 

Wirecutter recently offered a great list on some of the best rated men and womens’ winter boots for you to take a look through, and the National Council on Aging offers a sobering look at fall statistics and other ways that you can help your loved one avoid them. 

3. Emergency Bag

Winter can mean the start of some violent and unpredictable weather, which can often mean unexpected power outages. You don’t want your loved one to be struggling to locate supplies in a dark house, so make sure they are well equipped to handle a sudden outage, and safely survive until help comes. This looks like putting flashlights in easily accessible locations such as a bedside table, in the front entrance and in a kitchen drawer. You should also have an emergency bag that has blankets, ready to eat food like crackers and tuna, some fresh water, extra batteries, and, if your loved one uses a cell phone, a portable charger that is regularly charged. If your loved one has a landline then that may still be accessible during a power outage, but there’s no guarantee so it’s always a good idea to have a way to charge a cell phone at least once so that they still contact you. Sometimes power outages might happen due to an accident and not just a storm, and if they have no way to contact you then you wouldn’t think to check!

If your loved one still drives they should also carry an emergency bag in their car in case of a breakdown or if they get stranded in the snow. Just a few blankets and a little bit of food might make the difference when it comes to them lasting through the night.

4. Dress Warmly

El Camino Health tells us that older adults tend to struggle with staying warm enough. This is because as we age we struggle to maintain our body temperature the way we used to, so older adults are much more likely to be negatively impacted by a cooler temperature, even if it might not seem too cold for other people.

To help prevent unpleasant effects of the cold, it’s a good idea to encourage your loved one to dress in several warm and cozy layers. This way they can always take off a layer if they get too warm, but don’t have to worry about getting chilly while out on a walk or enjoying time spent at home. It’s also helpful to cover as much of the body as possible, as any exposed skin will let heat from your body escape. This means nice, warm socks, gloves, hats and scarves on top of everything else. Something else to consider is the kind of materials your loved one wears. Wool and down are going to provide a lot more warmth than some synthetics, and it’s better to have loose layers than anything that’s too tight. If the layers are too close together they might actually make your loved one colder, while loose layers will allow some air to get trapped in between the layers, which acts as a kind of insulation. 

5. Stay Well-Fed and Hydrated

Our bodies use up a lot of resources to keep us warm during chilly weather, which means it’s more important than ever to make sure we’re staying properly nourished and hydrated. 

Penn State suggests not only drinking a lot of water, but also finding hydration through herbal teas, low fat milk and tasty winter soups. Proper hydration can help protect against hypothermia, so it’s particularly important for older adults, who are more susceptible to getting cold, to stay well hydrated.  

6. Watch Out for SAD

Seasonal Affective Disorder, also known as seasonal depression, is a type of depression that usually appears in the fall and can last through the winter. This condition is similar to other forms of depression and can look like exhaustion, sadness and a general disinterest in regular activities. Thankfully there are many ways to help treat this condition, which include light therapy, medication, therapy and vitamin D. 

Any type of depression can be incredibly serious and should be tended to immediately, so look out for symptoms in the older adult you care for so that you can get them help when they need it. Outside of treatment, it’s also a good idea to make sure you have fun activities planned for your loved one so they have events to look forward to, as that can really help to boost their mood.

7. Check Safety Equipment

As people move into colder weather, heat usage goes up, which can mean an increased risk of fires and carbon monoxide leaks. While of course any heating devices should be well maintained, it’s also important to make sure your loved one has fire and carbon monoxide detectors placed appropriately around their home and that they are up to date and have functioning batteries. Detectors usually have a 5-10 year lifespan, so if you can’t remember the last time they were changed then they’re probably due to be replaced. Check the manufacturer’s instructions to find out where they should be placed and maintained. 

While you’re checking for detectors, it’s a good time to make sure safety bars, railings and rugs are all safely secured to avoid falls. And, if your loved one has  a fireplace then you should make sure their chimney has been cleaned recently. Some people avoid maintaining these items because of the cost, but nothing is worth risking one’s life!

8. Clear Walkways

Another good way to help your loved one avoid falls is by ensuring that their walkways are regularly cleared of snow and salted or sanded as needed. There are many snow clearing services available in different states that usually come with a promise to clear walkways and driveways within a certain amount of time after a snowfall. If your loved one insists on still shoveling make sure you have that suggested emergency plan, mentioned above, in place, and see if you can offer any help so that they don’t overexert themselves. In some areas clearning a walkway might require cutting through ice, which might be too intensive an activity for some older adults. 

9. Be Mindful of Space Heaters

Space heaters can be a great way to stay warm during the winter, but if used improperly they can pose a major fire hazard. 

Thankfully, Consumer Reports lays out several tips to help people use them appropriately, these tips include:

• Keeping heaters three feet away from anything flammable, like furniture
• Never plugging one into an extension cord or into an outlet that is already powering something else
• Never running them in a space with anything combustible such as paint cans
• Always turning them off when in another room or when going to bed for the night

The last one can be particularly tempting, as many people might hope to keep a space heater running at night, but the risk is just too great. Instead, make sure your loved one has warm pajamas and lots of comfortable bedding to keep them nice and cozy at night. Socks and a hot water bottle that is securely closed can also help keep older adults warm through the night.

10. Stay Up to Date with Health Recommendations 

Finally, a good suggestion to help your loved one stay safe winter is by making sure they stay up to date with all of their medical needs. This means making time for regular doctor check-ups, staying up to date on medication and vitamins, and taking suggested immunizations to help protect them against serious illnesses. 

Winter is well known for being the cold and flu season, so be sure to follow health recommendations, as older adults are much more likely to develop a serious illness when exposed to something that might not be a big deal to you. That’s why it’s also a good idea to limit your contact with your loved one, or consider wearing a mask to help protect against the spread of germs. Being sure to thoroughly wash your hands after being out in public, blowing your nose, coughing or using the bathroom is also a very good practice, and you should encourage your loved one to do the same. Harvard lays out some good tips for good hand hygiene, which include washing for one minute with soap and warm water, and using hand lotion to avoid cracks from dry skin that could allow in bacteria. 

While soup and water is the best way to clean hands, especially if there’s actually dirt on them, hand sanitizer is still a good tool, especially when out and about when you don’t have access to a sink. A no name brand is affordable and a small bottle can easily be slipped into a bag or a car to keep with you. 

Remember, this is not a definitive list, so be sure to step in if you notice other ways that your loved one could be safer in the wintertime, but hopefully these tips give you a great starting place and help keep everyone safe during this beautiful season.

Winter can be a tough season all around. From the shorter daylight hours to the chilly weather, this time of year is difficult for many, regardless of their age. As an older adult, you may feel this more than most—along with being more susceptible to winter illnesses, you may also experience a fair bit of isolation due to challenging weather conditions. While there are many strategies you can use to stay safe and social during the colder months, keeping your house warm and cozy can help you to feel happier, stay healthier, and make the most of the winter season.

Areas to Look Out For

When winter proofing your home, there are several key areas to consider. Your home should have an ambient temperature of about 68℉ (20℃), but many factors can affect this—even if you’re consistently heating your home. The number one culprit? Drafts. The walls of your house have a fair bit of insulation, making them pretty good at retaining heat. However, any places that create openings in these walls, like your windows and doorways, are prone to letting in the cold air from outside.

To check for drafts in your home, try examining anywhere that feels consistently cooler than the rest of your house. On windy days, you can try feeling for drafts by holding your hand close to windows and door frames; slightly wetting your hand can make it even easier to feel these air currents. Alternatively, you can check for drafts using a candle, by holding them close to the wall and watching for any flickering. When using a flame, be very cautious, especially around curtains or clothes.

Aside from windows and door frames, you should also examine letterboxes, keyholes, and floorboards. While your door itself may not be letting in a draft, uncovered letterboxes and keyholes to outside can let in more cold than you think. Similarly, though your floors probably don’t have any obvious holes in them, small cracks can let in a lot of cold air.

Even if you can’t feel any obvious drafts, most windows don’t have a great level of heat retention as glass is a poor insulator. If you pour a hot or cold drink into a glass, you can feel the heat or cold through the glass almost immediately—the same is true for your windows. So, when winter proofing, pay special attention to windows, along with any areas where you can feel a draft coming in.

Draft Proofing

According to the U.S. Department of Energy, reducing drafts can cut your energy bills by 10% to 20%, making draft proofing one of the most effective ways of keeping your home warm. Now that you have identified the drafty areas of your home, you can start reaping these benefits by draft proofing. This can take many forms, ranging from cheap and quick fixes to expensive renovations. In the long run renovations do hold up better, but they aren’t always the best option. As an older adult, your budget for home renovations may be on the smaller side. Because of this, you likely want to save these funds for pressing issues such as mold or broken appliances. While replacing windows and floorboards offers a long term solution, these measures are expensive—for those looking for more budget friendly options, we have listed several down below. 

For general draftiness, try using caulk or silicone sealant to fill in gaps. This works great for areas around doors, windows, vents, and attic hatches, as well as any other openings in walls, like pipes and wall-mounted air conditioners. When caulking, avoid caulking any moving parts, areas with lots of moisture, or caulking over old caulk. Taking the time to do this properly will reduce the chances of having to redo the process over again, and make sure that you’re getting all the benefits you can.

After caulking, giving your windows a bit of extra attention can take your draft proofing to the next level. By hanging thick blankets, thermal curtains, or using window film, you can dramatically improve how much of your house’s heat is retained. As mentioned above, glass is a poor insulator, so adding an extra layer of insulation will help to keep the heat in, and the cold out. You can do similar things for your doorways too—hangin insulating blankets and curtains over any doorways leading to the outdoors, or to highly drafty rooms, can cut down on the amount of heat you lose.

Doorways also have problem areas like keyholes, letter boxes, and under-door cracks. While some of these cracks can be filled in with caulk, large gaps should be filled with things like foam and brush strips. Letterboxes and keyholes should also be covered to minimize airflow. 

Finally, if you have noticed cold air coming through your floorboards, try investing in a nice carpet and carpet underlay. This will both insulate your floors and provide you with a warmer floor to walk on—perfect for those whose feet get cold easily. Using a carpet underlay alongside your carpet will help to protect your carpet, as well as the flooring underneath, from moisture and mildew. Underlays also often help to prevent sliding, making them ideal for older adults who have a higher risk of falls. According to the National Library of Medicine\, rugs and carpets—especially those without non-slip underlays, and those with curled edges—increase the risks of falls in older adults, which can result in serious injuries. Taking precautions to prevent unsafe carpets is crucial!

Optimize Existing Systems

Especially if you have an older home, your current heating systems may be in need of some improvement. To start, check your home’s heating and cooling equipment. The U.S. Department of Energy recommends replacing heating units that are more than 15 years old, as newer models are more energy efficient. You should also replace any old filters, broken parts, or poor quality insulation around pipes and ducts. If you haven’t done so already, you should also consider hiring a professional to clean your heating equipment once a year.

Once you’ve made sure that your heating units are working properly, you can start optimizing further. One way you can do this is by programming your thermostats to optimize energy use. As a general rule of thumb, your main living spaces should have an ambient temperature of 68℉ while you are at home, but this can be reduced to 60~65℉ while you are out. Some sources also suggest lowering your thermostat while you are asleep, but the National Institute on Aging has discouraged this for older adults. As you age, your risk of developing hypothermia increases, and sleeping in a cool bedroom can be dangerous. As such, when you are at home, keep your thermostat programmed to 68~70℉, and be sure to only decrease your thermostat when you will be out for several hours; if possible, you should also program your thermostat to return to 68℉ by the time you get home.

You can also improve your home’s warmth without blowing your budget by avoiding heating unused rooms. If you have guest rooms or summer kitchens that aren’t used on a daily basis, consider closing the vents in those rooms and covering the doorways with blankets or thermal curtains. That way, the heat that would usually be funneled into those rooms will instead be redirected to the rest of the house, making your living areas feel warmer. Spending more time in your warmest rooms, like those with big south facing windows, can also keep you feeling warm without upping the heating, especially if you make sure that heating vents are unobstructed—by moving any furniture that’s currently blocking airflow from your heating vent, you can make a world of a difference.

More Heating Options

After draft proofing and optimizing your current heating systems, you should notice a significant improvement in your home’s overall warmth. However, if you still find yourself feeling cold, it may be time to look at additional heating options. If you spend most of your time in one room, investing in a space heater for that room can help to keep you comfortable. While there are many kinds of space heaters, they can be sorted into two main categories: combustion heaters, and electric heaters. 

Combustion heaters have two subtypes: vented and unvented. As per the U.S. Department of Energy, unvented combustion heaters are “not recommended for use inside your home because of the risk of carbon monoxide poisoning”, which can be deadly. Vented space heaters, which are generally quite efficient, can be used safely indoors. However, these do often require a bit more set-up, with some requiring you to install vents through your wall or ceiling. This also means that they are permanently fixed in that location, making them a poor choice for those who want to move their heater from room to room. 

If you are looking for a portable heater, a small electric heater is probably a better fit. While they can be more expensive than combustion heaters, they do not pose the same risk of carbon monoxide poisoning, and can be moved around from room to room. Some electric heaters work by blowing air over a heated coil, like in a hairdryer. These fan heaters heat up fast, but also cool down quickly, meaning that they have to stay switched on to provide heat. Others use a heat-transfer liquid to catch, retain, and slowly radiate heat from an inner heating element. One example of this type is an oil-filled radiator, which works slower but retains heat for longer. While heating the oil inside takes time, once the oil is heated, the radiator can be turned off while the stored heat slowly releases. Therefore, if you are looking for a fast heater to switch on and off quickly, a fan heater will work best, while those who prefer slower, more consistent heat release will probably prefer a heater with a heat-transfer liquid.

A heater that doubles as a dehumidifier is also an excellent option for many. If you find yourself having to open windows or doors to get rid of excess humidity—for example, after showering—you’re letting out valuable heat alongside the moisture. On top of this, water vapour in air acts as a kind of insulator, making it more resistant to changes in temperature. Dry air has less water vapour in it, meaning that it can heat up faster. Using a dehumidifying heater can help to remove excess moisture from the air, making it easier to heat up in the process. 

If you’re looking for a quick fix, simply opening the curtains on big south facing windows can help. During the day, the sunlight coming through these windows will create a greenhouse effect, warming the air inside. After peak sunlight hours, simply close your curtains again to trap the heat inside! If your windows are very drafty, the warming effect might be outweighed by the cold air coming in, so you may want to keep them covered all day instead.

Heat Yourself, Not The Room

If all else fails, warming up your body will keep you content, even if your environment is cold. One easy way to do this is by filling a hot water bottle. While hot water bottles may not seem dangerous, you should exercise caution when using them. According to the National Library of Medicine, those with reduced sensitivity to heat, such as elders and those with diabetes, may not be able to tell when an area of the body has been in contact with a hot water bottle for too long. This can result in burns, which are both uncomfortable and potentially dangerous to your health. When using a hot water bottle, make sure to follow the general guidelines of use; these include using hot (but not boiling) water, moving the bottle to a new area of the body every 20 minutes, and keeping a cover or blanket between you and the bottle at all times. In addition to this, avoid sleeping with a hot water bottle—many hot water bottle burns happen while people are asleep. Instead of sleeping with the bottle, try placing the bottle in your bed a few minutes before going to sleep, then removing it before climbing in. This will warm up your sheets without posing any risk to your health. 

If you tend to walk around the house throughout the day, a hot water bottle may not be very practical, as you will need to carry it around. Opting for a wearable blanket or dressing in thick, warm clothes instead can keep you nice and toasty, while also leaving you unencumbered. Materials such as wool, cashmere, and fleece are excellent for layering, and will help to trap your body heat. Adding a down jacket or vest can also help to retain your warmth.

Final Remarks

In this article, we have covered many strategies to keep your home warm and cozy this winter. While some are simple and don’t require a lot of physical strength, some—like putting up draft proofing over doorways—may be a bit challenging for you. This is not something to be ashamed of! In fact, asking friends or family members for help can be an excellent way to bring people together in your home, and create some lasting memories. Just put on some of your favourite tunes and get to work together! Trying to do everything yourself can result in serious injury, which can be especially detrimental for older adults, so don’t be afraid to ask for help when you need it. It’s better to be safe than sorry!

It’s the happiest season of all – and you want to make sure it stays that way! Nothing puts a damper on the holiday like an avoidable accident. The CDC tells us that falls are a major cause of injury for older adults in the US each year, with over 14 million incidents. And while falls are one of the biggest risks for older adults, many people over the age of 65 might also struggle with reduced hearing or vision, which could expose them to additional risks. So, with all that worry on your mind, let’s put it at ease by running through some of the steps you can take to ensure your parent’s home is safe for them through this holiday season and beyond. 

Reduce Clutter

Not only can clutter around the house contribute to stress and anxiety, but it can also be dangerous! When things are laying about or piled high it can be easy for them to be stepped on, bumped into or tripped over. Offer to help your parent tidy up around the house or maybe suggest that they have a cleaner come and visit whose speciality is decluttering. 

Clutter can be troublesome for those with allergies, as clutter can accumulate dust, especially if there’s so much that it’s hard to get to certain items. Plus, having lots of newspapers and knickknacks lying around could add unnecessary fuel to a fire, turning something that’s small and manageable into something big quickly. 

Some older adults might struggle to let things go, or could even verge into hoarder territory. If you suspect or know this to be the case then you should strongly urge them to talk to a therapist. Trying to rid their house of items without proper processing could cause severe trauma and could make the issue worse. However, if that’s not an issue then it’s likely they’ll just be grateful to have the extra hand tidying up the place! 

Proper Footwear

Regardless of whether your family is one who wears shoes in the house or not, it’s important that whatever is on your parent’s feet is slip-proof. Too many people run around their house in socks or cheap slippers with no tread, and that can be a serious hazard, especially for older adults. Not to fear, if your parent loves wearing socks or slippers there are plenty of models with good tread on the bottom. You can even test a product yourself by putting it on and running your foot along the floor. Something with proper tread shouldn’t slide. 

Even if a house has carpets, proper tread should still be considered. Falls are still common on stairs and there are always going to still be rooms without carpet like the bathroom and kitchen, which are also more likely to be slippery due to the presence of water. 

Wearing shoes is also a good option as long as they are comfortable, heelless and with good tread. Dress shoes and ballet flats are not good choices. 

If you take appropriate footwear seriously then your parent is probably going to be more likely to as well. They might feel infantilized if you encourage them to wear socks with tread, while you still wear regular ones around the house. Instead, try buying matching pairs to show how important you’re taking not just their safety, but your own as well.

Grab Bars and Rails

A great way to improve safety in an older adult’s home is through the addition of grab bars and rails. Grab bars offer stability during transitional movements where falls are more likely. Here are some common places to put them throughout a home:

• Shower. Showers and baths are some of the most likely fall zones, due to the addition of an extra slippery surface and body. Plus, getting up from a seated position is much more challenging than it is to go up and down a modest step. Make sure that grab rails are placed at an appropriate height for when the user will need it. 
• Toilet. Grab rails are useful next to the toilet for a similar reason – getting up from a seated position can be especially difficult. 
• Top of the stairs. An older adult might be exerted at the top of the stairs and going back to stable ground can be disorienting, especially if the railing has run out. A grab bar can help with that unsteadiness. 
• Near doors. Opening and closing doors can be a full body maneuver, and having a strategically placed grab bar can avoid a fall incident. 

If you are considering grab bars then be sure that they are being installed by someone who is certified to do the work and knows how to properly access the strength of the walls and how to anchor them into the studs where they’re being placed. A fall is bad enough without it being caused because the grab bar fell out when someone was pulling on it! You should also look into getting textured grab bars so that your parent’s hand can’t slip off them – something that’s a particular risk in a damp environment like a bathroom!

Along with grab bars you should also take a look at the rails around your parent’s home. There should always be a sturdy rail on staircases and around any balconies. 

Sometimes someone might have a lot of their mobility left, but be struggling with stiffness in their joints, and having bars and rails in their home could make all the difference when it comes to staying independent for a longer period of time. 

Salt or Sand

If you live in a cold state then you already know what this is about. In places that experience rain, snow, periods of freezing and repeat know that sidewalks and steps up to a home can quickly turn into ice rinks, which can make simply walking down to the car a dangerous mission. To combat this, it’s a good idea to have a container of salt or ice handle on the doorstep. Salt will actually melt snow and ice, while sand will merely provide grit and traction making it a little less risky to walk on. 

Not only is this a good way to make sure your parent is safe, but it’s also just a good practice. It helps protect neighbors, and delivery drivers who could easily slip if your walkway is left unattended. 

Lighting

You don’t have to be afraid of the dark…unless it’s dark at your parent’s place, because that could be a, you guessed it, hazard. No, your parent doesn’t need to glaring overhead lights on at all times, but they might want to consider turning up the dimmers just a bit. Having low lights can make it difficult to see things in their way, and it can be easy to trip over an item on the ground or even just bump into a small shelf or a footstool. Of course, the hope is that you’ve decluttered enough that bumping into things isn’t an issue, but even so, good lighting can be very helpful in preventing accidents. 

Something else to consider when it comes to lighting is having lights available if your parent gets up in the night. If they tend to go to the bathroom or get hungry for a midnight snack, then setting up small nightlights might be a good idea. These can be motion activated so that they only turn on if your parent gets up, and they are still dim enough that they won’t wake up anyone else who is still asleep. Plus you can get them in cute designs, which is always a hit. 

Even if your parent has lived in their house for years and knows their way around, it’s never a bad idea to make things just a little bit safer. 

Slip Hazards 

Not only can vacuuming rugs be a real pain, but having them can be pain-ful! The National Library of Medicine shares that loose, unsecured rugs, or rugs with curled edges can contribute to falls, particularly for older adults. 

Of course, the safest course of action is to have no rugs at all, but that might not be the most realistic solution. If your parent is attached to a rug, or the kind of person to love having several placed around their home, here are a few things to think about to help make them safer so that you don’t need to worry about your  parent falling. 

• Rug pads. You can purchase rug pads that provide grip with the floor underneath so that the rug can’t slide around on the floor. Some rugs might even come with this feature attached to the rug already, which is a good option to consider if purchasing a new rug. 
• Placement. If you want to avoid slips, then it’s important to think about appropriate placement for rugs in your parent’s home. Ensure that rugs are not placed in areas with uneven surfaces, at the top or bottom of stairs, or through any kind of entrance way. You’ll also want to avoid placing rugs where they can easily be ruffled or moved. For example, a rug placed in the front hallway where everyone is coming and going would not be the best choice. 
• Check edges. Often, as rugs age, their edges begin to curl, making them much easier to trip over than when they’re brand new. To avoid this hazard, make sure you check over any rugs in your parent’s home and tape down any edges that are curling. If the rug continues to curl even with intervention, then it’s time to say goodbye to that rug. 
• Material. Some rugs are more prone to be a slip hazard than others. Thin, silky material can move around more easily, while thicker rugs made out of  wool tend to be a lot more sturdy. 

You don’t want to take away something that brings joy to your parent, so make sure you have a conversation with them about the potential dangers of the rugs in their home before tossing anything out. If they do want to keep them, then hopefully the tips above can provide a way to keep their home stylish as well as safe. 

Emergency Access and Call List

A thought that scares a lot of adult children is the thought that your parent might end up hurt and unable to call for help when they need it. But thankfully, there are a few steps you can take to make sure that doesn’t happen. 

First off, it’s always a good idea to have an emergency call list placed somewhere highly visible in your parent’s house. This is so that they can alert emergency services in the event of an accident where they can’t remember a number, but also for anyone who might come to attend to your parent who needs to contact you and anyone else in your parent’s support network. Unless your parent has a landline, which can instantly transmit an exact address, it’s always a good idea to put your parent’s address on this list as well. It’s amazing what some people can forget when they’re in a panic. 

In addition to the list you might consider getting your parent some sort of emergency medical alert device. These devices feature easy to press buttons that you can usually wear around your neck or on a watch, and many of them can also detect when there has been an accident, so can still send out an alert even if your parent is unconscious. Find a list of some of the best devices of 2024 here. 

Check/Install Detectors

The holidays are a great time to make sure your parent’s home has up to date and working fire and carbon monoxide detectors. Pro Tech Security tells us that there should be detectors on every level of your house, with ones near the bedrooms, kitchen and laundry rooms. Smoke detectors should be installed on the ceiling, while carbon monoxide detectors should be around knee height. 

They should be tested every month and kept clear of dust and obstacles. Also check the expiry dates of your detectors. Even if they have never gone off each detector needs to replaced after a certain number of years. It’s a small payment to keep your parent safe for years to come. 

You should also consider your parent’s hearing ability when installing detectors. If they have limited hearing you might want to look into having a detector that flashes lights as well as sound, or ensuring that the placement is close enough to important spaces that they would hear it even when asleep. 

Fires and gas leaks can happen at any time, and if you parent is getting more and more forgetful then they might be at even higher risk of leaving the stove on or forgetting to clean the lint trap from their dryer. Detectors might just save their life. 

Generally, safety is something that needs an upfront investment, but after you’ve put in the work of getting up to date detectors, medical alerts or installing bars, then after that the maintenance is pretty light. And the good thing is that your mind can be light as well, knowing that your parent is safe in their own home. 

No matter your age, winter can be a difficult season. For older adults, it can be especially challenging; though you may experience real challenges like seasonal depression or loneliness, your symptoms will often go overlooked or be written off as “just a normal part of aging”. In addition to this, the colder temperatures and icy conditions can lead to physical challenges like illnesses and falls. However, this doesn’t mean that you cannot enjoy winter as an older adult. Far from it! With the right strategies for both your physical and mental health, your winters can go from woeful to wonderful.

Staying healthy – What does that mean?

The word “healthy” can mean vastly different things to different people. For a cancer survivor, being in remission may be all that they need to feel healthy again; for someone who used to run every day, it might be tough to consider themselves healthy as their body ages. Taking the time to explore what your definition of health is can help to show you what areas of your life you need to put more effort into—it can also help you to see if you are struggling to accept any age-related challenges.

Beyond your personal definition of health, there are certain things that every human being needs to stay well. In winter, it’s important to stay warm, keep active, socialize, and prevent illness as much as possible. This season is hard on both your body and your mind, so you should make sure to take care of both your mental and physical health. 

In the rest of this article, we will go over several areas of your life to pay attention to when navigating the winter months. These tips are general and are not personalized to your lifestyle, so remember to take things at your own pace. Only you know what exactly your healthy state is and what your abilities and limits are. 

Staying warm

As an older adult, it is especially important to stay warm during the winter, both indoors and outdoors. According to the JAMA Network, older adults and people with chronic illnesses—including those common in older adults, such as diabetes and arthritis—have a higher chance of developing hypothermia. Developing hypothermia is very dangerous, and can even be fatal. John Hopkins Medicine notes that unfortunately, “half of the elderly people who develop hypothermia die before, or soon after, being found”. Because of this, the best thing that you can do is take precautionary measures and avoid developing hypothermia in the first place.

When going outside, you should always check the weather first. It is better to be safe than sorry, so if conditions look bad, stay in. If you have to go out, be sure to let someone know where you are going, and when to expect you back. Becoming stranded outdoors because of changes in weather or falls may sound unlikely, but putting these safeguards in place can save your life should anything happen. Making a list of possible shelter areas—think cafes, libraries, community centers, etc—also reduces the chances of getting stuck out in the cold.

In terms of clothing, dressing in layers is a proven strategy to combat heat loss. Wear an inner layer of a sweat-wicking material like wool or polyester, then cover that with sweaters, long pants, and a waterproof or water-resistant coat. Avoid cotton, as it can easily trap and hold moisture. Getting wet is one of the biggest contributors towards hypothermia, so bringing an extra change of clothes is a good idea if you’ll be sweating a lot, or if you’ll be out for a long time. Top it off with a warm hat, mitts, and a scarf, and you’ll be all set!

When temperatures are cold, staying well fed and hydrated can also help to keep you feeling warm and toasty. As you digest food, your body naturally generates heat—foods that take longer to digest, like complex carbs, proteins, and healthy fats will keep you warm for longer. Drinking warm drinks is another great strategy. Though dehydration may seem like a summertime concern, it’s still very possible in winter, when the air is dry and the body is less able to sense dehydration due to the cold. Bringing a thermos of hot chocolate, tea, or another warm drink with you when going out can keep you warm and remind you to stay hydrated. Just be careful to avoid alcohol and caffeine, as these are diuretics and can actually worsen dehydration.

Even while indoors, hypothermia can be a risk. When temperatures get especially low, you should take measures to prevent your environment from getting too cold by setting your thermostat to a warm enough temperature—above 68℉ is recommended—and by reducing drafts. This can be done in a number of ways, depending on your budget. A quick fix for drafty windows is to hang blankets or thermal curtains as an added layer of insulation, as glass is a poor insulator on its own. If you have an open letterbox, you should also consider buying letterbox covers. If you’re okay with spending a bit of cash, adding draft-proofing strips and filling in floorboard gaps can help you to feel much cozier; if your floorboards are especially drafty, you can also invest in a nice carpet—bonus points if you use a carpet underlay. When draft-proofing your home, consider enlisting the help of your younger family members, as it may require a fair bit of physical mobility. There’s no shame in asking for help. In fact, it can create a great opportunity for family bonding.

Staying physically active

According to Healthline, older adults should aim to get about 150 minutes, or 2.5 hours, of moderate exercise each week. This should include strength training exercises, flexibility work, and exercises aimed to improve balance. While this may seem daunting, especially in winter, there are several ways to break this up into shorter, more manageable chunks. It is suggested that you break things up into a combination of short walks, longer walks, and exercise classes, which are all achievable in the wintertime! You just need to take adequate safety precautions.

If going out for a walk, the two biggest things you should be avoiding are hypothermia—which you are now a pro at—and falls. When the weather is icy, it becomes very easy to slip and fall, which can be very dangerous for older adults. As per the National Institute on Aging, the risk of falls increases with age, and with it the risks of broken bones, serious health issues, and long-term disabilities. Still, walking is one of the easiest and most accessible forms of exercise for many, so avoiding it out of fear of falling is not always the best idea.

Thankfully, there are steps that you can take to decrease your chances of falling. First and foremost, you should avoid walking outside when conditions are particularly bad—no amount of exercise is worth the risk that freezing rain or a flash freeze can bring. If you do want to get exercise on these days, consider doing a virtual workout from home. YouTube is chock-full of older adult exercise videos! All you have to do is a quick search for something like “guided older adult exercise without equipment”. If you do go outside, wear rubber-soled boots or shoes to increase traction, and consider investing in ice-grips for an added layer of safety; just remember to take these grips off while indoors, to prevent slipping or damaging your floors. If you use a cane, buying an ice-tip can also make things safer for you. And, even though it may feel silly, walking like a penguin can help to prevent you from losing your balance. Even with all of these measures, try your best to walk on cleared paths and avoid icy, dark, or wet patches of ground. Nothing is foolproof!

When conditions permit, you could also try heading to a local exercise class for something like Zumba, aquafit, swimming, or yoga—anything that will get you moving in a safe, fun way. This can be especially helpful if the weather outside is too cold to walk comfortably. Take advantage of that indoor heating!

Staying mentally active

Just as staying physically active is important for your physical health, staying mentally active is vital for preventing mental health issues. Particularly in winter, when days are shorter and people are naturally more isolated, mental health issues like Seasonal Affective Disorder (SAD), depression, and anxiety can appear. And no matter the season, a lack of mental stimulation can lead to the development or worsening of cognitive decline, Alzheimer’s, and dementia.

During the wintertime, engaging with hobbies at home can keep your mental agility up without risking your health and safety. If you enjoy reading, writing, knitting, painting, sewing, or anything else that you can do from home, try incorporating that into your daily routine. In fact, just the practice of establishing a healthy habit-filled routine can do wonders for your overall mood and wellbeing, no matter the season. Working in new habits like meditation, which is proven to improve both mental and physical health, can be highly beneficial.

Another excellent thing to work into your routine is dedicated time to learn new things. In an episode of the American Psychological Association’s podcast, host Kim Mills notes that “research suggests that continuing to learn new things throughout adulthood may be key to keeping your cognitive skills sharp as you age”. Learning new things like a new language, playing an instrument, singing, drawing, practicing technology, or anything else that interests you can improve both memory and attention. In fact, a study by Scientific American shows that if you stay consistent, learning new things can actually make your mind as sharp as someone 50 years younger! Winter can lead to a lot of time spent at home, which can be hard on your mental health. By using this time to improve your cognition, you will be able to turn this negative into a positive.

Staying social

The seasonal challenges of winter can make it hard to be social. Weather may cause you to have to cancel plans, and the shorter days might discourage you from making new plans in the first place. Whatever the challenge may be, there are still plenty of ways to stay social while also staying safe. Just remember to stay cautious and check the weather forecast if you plan to spend time outdoors!

When the weather permits, going out with friends on a walk, to do some shopping, or to have coffee together can be a great low-effort way to reconnect with others. If you are feeling a bit more adventurous, you could check out a winter festival or a local holiday market—if you celebrate Christmas (or even if you don’t!) this can be a great chance to pick up gifts to show your love to friends and family. Going to a festival is popular with families, as the wide variety of events provides something for everyone to enjoy. So grab your grandkids and get out there!

If the weather looks iffy, you’ll often be able to find indoor events in community centers, like holiday crafts and a variety of clubs. Engaging with your hobbies alone is good for your brain, but engaging with your hobbies alongside others is even better. In an article by the Senior’s Guide, book clubs in particular were noted as being highly beneficial for brain health, socialization, and overall lifestyle improvement. By searching on Google or checking your community center’s bulletin board, you should be able to find local clubs for knitters, readers, and so much more. If you’re more of a musical person, you can always attend live music shows, concerts, or join a choir; this can help you to meet fellow music enthusiasts too! 

Staying illness free

A final thing to note is the increased risks of illness in wintertime. As you probably know, the risks of catching illnesses such as the flu, common cold, and COVID-19 increase in the wintertime, making this season especially dangerous to those with compromised immune systems. As older adults, your immune systems are naturally weaker than average, which can make catching these illnesses more likely and more dangerous. 

To reduce your chances of getting sick, wash your hands frequently with soap and water. A general rule of thumb is to wash your hands anytime after going outside, to minimize the chance of bringing harmful germs into your home. Getting vaccinated will also help to both protect you and those around you, as vaccines effectively cut down on transmission rates through herd immunity, as explained by the WHO. For older adults, the CDC recommends that you get a higher-dose or adjuvanted vaccine for the flu to increase the vaccine’s effectiveness. As with anything healthcare related, it is best to talk to your healthcare provider if you have any questions or concerns related to vaccinations. In some cases, your vaccinations may be covered by Medicare as well.

Beyond vaccinations and general handwashing, you can wear a mask to further cut down your exposure risks. If you are going to a high-risk area like a hospital, or are feeling unwell yourself, wearing a mask can protect both you and others by minimizing the spread of viral and bacterial particles. While masks are not foolproof, they are proven to have a significant positive effect against airborne illnesses. If you are sick, or are going out into a public area, be sure to mask up.

Final remarks

Staying safe this winter doesn’t have to be hard. With proper planning, weather appropriate attire, and an awareness of your limits, you can enjoy this season just like any other. If this winter has felt particularly hard, don’t be afraid to reach out for help—mental health is just as important as physical health, and issues like seasonal depression are very real concerns. Talk to family, friends, or your doctor to work out your next steps. Don’t lose hope! Help is out there.

As the weather grows colder, nature slows down—trees go dormant, days get shorter, and many animals will hunker down to hibernate. You may notice this shift in yourself, too. With less exposure to sunlight, your internal clock can be thrown off and leave you feeling tired and sluggish, which in turn can leave you less motivated to get out and do things. However, staying social is just as important in the winter months, if not even more so. 

The Importance of Staying Social

According to the Cleveland Clinic, loneliness is “one of the most recognized contributors to mental health issues”. It has been associated with elevated risks for depression, anxiety, and general stress, as well as cognitive disorders such as Alzheimer’s; frequent social contact is thought to reduce the risk of dementia, which is particularly noteworthy for older adults. As you age, the risk of developing these cognitive disorders is greatly heightened. Staying socially active may prevent some of these disorders, or at least alleviate some of their symptoms.

In addition to this, loneliness can impact physical health; studies have shown effects on blood pressure and cholesterol levels, which in turn can increase risks of strokes and heart attacks—which are most common in older adults. And while social isolation is a concern year-round, it usually impacts you most in the wintertime, with shorter daylight hours and unfavorable weather conditions exacerbating its negative effects. 

Elevated risks of seasonal illnesses, such as the flu, can also create difficulty in making plans—causing further social isolation. With icy weather and lower temperatures, fears of falling and hypothermia can also cause many older adults to avoid making plans to go out. It’s a vicious cycle which can be very challenging to overcome. That being said, having a social winter is still achievable! You just need to approach it in the right way.

General Tips for Winter 

After learning the benefits of socialization, it’s likely that you want to start getting out more. That’s fantastic! In order to properly reap the rewards, it’s important to understand the challenges that come along with both the winter conditions and with your age, as this season often affects older adults most.

Prepare for the Cold

While you may have gotten away with skimpy clothes in your teens, it’s best to avoid getting cold as an older adult. As an older adult, you are more likely to develop hypothermia, which can cause damage to the heart, kidneys, and brain—and if untreated, hypothermia can be fatal. If you are going out in cold weather, be sure to take the necessary precautions to keep warm.

To prevent hypothermia while outdoors, always dress in multiple layers and wear hats, mittens, and scarves. Keeping your body insulated and protected from both wind and moisture is very important! Avoiding caffeinated and alcoholic beverages can also help, as these can actually increase the rate of body heat loss. Instead of drinking these, consider bringing a warm drink like tea or hot cocoa with you in a thermos or other insulated bottle. That way, if you begin to feel cold, you will have a quick way to warm up. Alongside staying well hydrated, make sure that you are well fed before and while you are out. Much like an actual heater, your body needs fuel to generate heat, so providing it with good hearty foods can make a big difference. 

On top of this, be sure to plan ahead before going out. Try searching for cafes or community centers near where you are planning to go. Should the weather take a turn, it’s a good idea to have several places where you could go and warm up, or wait out a storm.

Even if you are indoors, staying warm is just as important. Be sure to stay well fed, as mentioned above, and ensure that your thermostat is set high enough—one JAMA Network article recommended setting it to 68°F or higher. Keeping windows and doors closed and minimizing drafts can also help to keep you warm without elevating heating costs.

Avoid Slips and Falls

One of the most common fears in older adults is a fear of falls—this may be something that you share. If that is the case, winter’s icy surfaces can be especially nerve-wracking. There are several things that you can do to lower your risks of falling.

First, plan ahead and don’t go out if the conditions are bad. After freezing rain or flash freezes, it is best to stay indoors. If you do go out when conditions are icy, be sure to let people know where you are going, and bring an alert system—like a phone or whistle—to call for help if needed. Wearing rubber-soled boots and shoes with a flat shape (i.e. no high heels), as well as using ice grips can help to increase traction further. However, take care to still avoid icy surfaces whenever possible—these devices are not foolproof! Removing ice grips right after going indoors is also important, as they can cause damage and result in slips on indoor flooring.

When walking, take smaller steps and keep your hands out of your pockets. Having your hands in your pockets may be warm, but having them out improves your balance and will let you catch yourself if you do end up slipping. This video from the Alberta Health Services explains how to “walk like a penguin” to lower the risk of falling. And of course, choose where you walk carefully. Avoid dark or wet areas, and try to walk on cleared pathways whenever possible. 

Take Measures to Prevent Illness

As the weather grows colder, seasonal illnesses like the flu become much more common. This is for a number of reasons; colder temperatures can actually make it easier for the viruses to survive. Winter’s dry air also plays a role in these increased contagion rates. As explained in this Mayo Clinic article, in humid air sickness particles can join with water particles and become bigger and heavier—this causes them to fall to the ground. Dry air does the opposite. Since there are less water particles to join with, viral particles are able to stay airborne for longer. And, since people spend more time indoors, you are more likely to come into contact with these particles than in the warmer months.

In order to lower the risks of catching these illnesses, you can do several things. First and foremost, get vaccinated! Vaccinations work by exposing your body to weakened or inactive parts of the virus, which then teaches your body how to fight it later on. For those aged 65 and older, your doctor may recommend a specific kind of vaccine which is better suited to older adults; for example, the CDC recommends that adults over 65 years get a higher-dose or adjuvanted flu vaccine to maximize benefits. It is also possible in some cases to have vaccinations covered by Medicare.

Along with getting vaccinated, wearing masks while out in public spaces can reduce your exposure to viruses. From cloth masks to professional grade N95 masks, there are many options out there, but anything is better than nothing! Try to find something that you are comfortable with wearing and stick with wearing it whenever you go to an indoor public space.

Ideas for Wintertime Activities

Now that you are all bundled up, have checked the weather, and are protected against sickness, you can finally get out and have fun! In fact, you may already have plans, such as holiday dinners with family, or events to go to with friends. In case you are looking for more inspiration, we have listed several ideas below. These are listed in order from highest to lowest effort, as we know that some days are more energy-filled than others. This ranking is just a guide, and you may find some of the “low effort” activities to be difficult—always make sure to check in with yourself and your abilities for the day.

Check Out Winter Festivals and Markets

Visiting a winter market or festival can be a great way to get into the holiday spirit. Whether you celebrate Christmas, Hanukkah, Diwali, Kwanzaa, or simply like to treat your loved ones, there are many opportunities to pick up gifts for your special people. 

Festivals don’t have to be about gift-getting either. Many times, winter festivals will have performances—think parades, music, and ice sculpture shows—as well as competitions to participate in, should you be interested. Simply going to experience the sights and try the delicious warm treats is also an option! 

As winter festivals have a wide variety of activities, they can be great places to go with family and friends. No matter how old or young, there is something for everyone to enjoy. You can let your grandchildren get their energy out while catching up with your kids over some hot cocoa, or enjoy some beautiful ice sculptures with your neighbours and friends. Just make sure to dress warmly, and to not be afraid to move somewhere indoors if you start feeling chilly. 

Get Some Exercise (Both Indoors and Outdoors)

It is always important to stay physically active, and winter is no exception! As per the Centers for Disease Prevention and Control, adults aged 65 and older are recommended to get at least 150 minutes of moderately intense exercise a week. Exercising is not only good for you physically, but can also be great for socializing. By bringing a friend with you or joining a group, you’ll be able to get the best of both worlds.

Though the roads may be a bit treacherous, there are still many ways to exercise safely outdoors. For those of you with high mobility and energy, snowshoeing is a great way to get moving. It is a lot more tiring than regular walking, so be sure to keep things short and slow to start; you can rent snowshoes for the first few times, and then consider buying your own pair if you feel that it’s a sustainable activity for you. Other high energy options include skating and skiing. If you have lower energy or have mobility issues, simply taking a walk outside is still highly beneficial. Just be sure to choose your routes carefully to avoid icy or uncleared roads. For each of these, consider joining a group—walking groups are especially popular for older adults—or organize your own! You could organize a trip out to a local cafe, so that you have a warm destination to warm up in before heading back home.

If the weather is particularly bad, going to an indoor exercise class for something like yoga, tai chi, or aquatic fitness can help to keep you social and fit. If you have a walking group who you usually walk with, you could also try walking through a local mall. That way, you will be warm and still get to exercise and chat!

When exercising in the winter, it is also important to note that, while you may feel warm while you’re moving, you can cool off very quickly. Always dress warmly, and wear sweat-wicking layers to minimize heat loss.

Attend Indoor Events

If you just don’t feel like staying out in the cold, consider checking out some local indoor events. Many community centers will offer older adult-specific crafting events for holiday decorations, which provide fantastic opportunities to both engage your mind and meet new people. According to numerous studies, including an analysis by Sage Journals, crafting has been shown to enrich older adult life and improve mental health. And, by creating something with others, you can not only make beautiful decorations, but also create memories and friendships that will last for the rest of your life.

The festive season also often comes with a wide range of concerts, from christmas choirs to holiday rock. If you or your loved ones are music enthusiasts, consider buying some tickets to see a show! If you enjoy singing, you could also participate in events like Scratch Messiah, where the audience becomes the choir—no rehearsals, just the pure joy of singing with others.

If you’re someone who likes to stick with what they know best, joining a club centered around one of your existing hobbies can connect you with likeminded people. Try joining a knit-and-natter club to swap patterns and stories, or attend a book club meeting to discuss your most recent reads. With the internet, it has never been easier to connect with others; using sites like Facebook and Meetup, you’ll be able to search for exactly what you’re looking for.

Go Virtual

On some days it may simply be too difficult to go outside, whether that be due to road conditions, frigid temperatures, or low energy. In these cases, virtual events can connect you to others from the comfort of your own home. Some examples include virtual book clubs, talks or presentations, exercise classes, and much more. While using tech can be daunting, with the right help—for example, asking your family to help get you started—and lots of practice, you’ll be able to attend virtual events in no time.

Connecting with family and friends over long distances is also now easier than ever. If you have friends living abroad, or live in a remote area away from your loved ones, try setting up weekly or biweekly calls—with video, or just audio—to catch up on their lives. This can also be a great way to practice using technology!

Final Remarks

In this article, we have mentioned several strategies in both staying healthy through the winter, and keeping socially active. However, if you are struggling with intense feelings of loneliness, fatigue, and sadness, you may be experiencing depression, and the strategies listed above are not replacements for professional help. Talking to someone in your family, friend group, or reaching out to a doctor or therapist can help. Remember—even though it may be hard to see it, there is hope. Help is available. You don’t need to suffer alone.