How to stay fit and healthy this winter: Expert tips for over 50s

Illustration of a senior man and woman surrounded by icons for heart health, nutrition, and mental fitness

Written by James Jennings for Australian Seniors

Staying on top of your health and fitness can be a challenge, but it becomes even more so during the winter months when hiding under a doona becomes far more appealing than exercise. Regardless, it’s essential to keep our mind and bodies in tip top shape as we age, and happily, staying fit and healthy is a piece of (sugar-free) cake.

Clare Collins, laureate professor in nutrition and dietetics at the University of Newcastle, likens the human body to a car that needs to look after its engine to stay powerful. Pleasingly, some of the “fuel” she recommends when the weather gets icier is the comfort food hall-of-famer chicken soup.

“There’s been a study where they tested how runny people’s noses were after they gave them hot water, hot chicken soup or cold water,” says Professor Collins. “They found both hot water and chicken soup made people’s stuffed noses run more than cold water, but sipping chicken soup worked the best for clearing the nasal passage, because it stimulated both smell and taste receptors, which increase nasal mucus flow so you breathe more easily. So, comfort food can definitely help you feel better.”

She adds that studies have shown that vitamin C and zinc may be somewhat helpful during cold and flu season, but they’re not as effective as people think. “Most supplements don’t reduce the number or the severity of colds, but there is some evidence for zinc taken at the very beginning of a cold.

“There’s been a review of studies on zinc supplements for prevention and treatment of the common cold. Most studies used zinc lozenges and the review found that they have no effect on prevention but once you have a cold they may reduce the duration by a couple of days – but it makes no difference to the severity of the cold. The same goes for vitamin C, and if it’s taken within 24 hours of onset it can reduce the duration of a cold by about half a day, or less.”

Optimising your diet

Even though the need for nutrients like calcium and protein increases as we age, Professor Collins says it’s important that people don’t take the DIY route with supplements and instead discuss what to take with a doctor first.

“Importantly, a GP will be able to make sure supplements aren’t having an adverse effect on any medication you’re taking. You can also consult an accredited practising dietitian to discern what you may be lacking, or visit a website that’s hosted by my university called No Money No Time, which has a free diet quality screener called the Healthy Eating Quiz, which lets you know if you’re getting adequate nutrition or not.”

In terms of general diet, she recommends the MIND Diet, which is designed to improve brain health, reduce inflammation, and lower dementia risk. It puts a focus on leafy greens, berries, nuts, legumes, seafood and white meat.

“Studies not only show it helps in terms of cognitive decline, but it’s also shown to lower the risk of having a stroke, especially in people who have high blood pressure or people who’ve already had a heart attack,” Professor Collinas shares.

Resistance training and balance exercises

Professor Jeff Coombes, director of the School of Human Movement and Nutrition Sciences at the University of Queensland, says that doing resistance training as we get older becomes vital due to the muscle loss that comes with ageing. It can also be done from the comfort of your own home.

“From their 30s, people experience 1-2% muscle loss per year, and that has a significant impact on how we move and our overall health,” says Professor Coombes. “That means resistance training becomes more important as we age.”

Getting started can be easy.

“I’d recommend people duplicate some of the typical movements they do during the day, like getting up from the toilet. So, sit-to-stand is an exercise that most people can do at home without any equipment. It’s also important to do some specific exercises to improve balance, even if that’s standing on one leg.

“I also recommend some upper body resistance training, like getting down on the floor and doing some knee push-ups. Or, if you’re not that strong, doing some bench push-ups or push-ups off the wall. The only caveat to that is if people have got any type of injury, then they might need some additional help.”

“I’d recommend at least two 30-to-45-minute resistance training sessions per week, alternating between three or four upper body exercises and three or four lower body exercises, as well as an exercise for the core. Also get outside for a 30-minute walk that gets your heart rate up, even if it’s cold outside.”

There are plenty of free resources, too. “You can quickly search up a good YouTube video for resistance training that uses body weight and minimal exercises that last from 30 to 45 minutes,” Professor Coombes says.

“If you don’t mind spending money, people can go to a health and fitness centre and get exercise professionals to give them more individualised advice. In Australia, we also have allied health professionals called exercise physiologists who are highly trained to give individualised advice. They’ll test to see where you’re at with your strength and aerobic fitness, and then they’ll prescribe exercises specific to you. Although less trained, you can also get some fantastic personal trainers who work with older individuals.”

(If you’d like to know more about the best exercise practices for over 50s, here’s our guide to incorporating exercise into your daily routine to get started.)

Boost your mental health

Viviana Wuthrich, professor of clinical psychology at Macquarie University, says that maintaining exercise and a good diet as we age is exceptionally beneficial for both mental health and maintaining brain function. “We know that engaging in regular exercise does give most people a mood boost and makes them feel better about themselves – it burns up the stress hormone cortisol and provides a relaxation effect,” Professor Wuthrich says.

“Good exercise and diet habits can also reduce the risk of dementia. As we get older we have these natural changes in cognition where the processing speed slows down and we have some challenges remembering or learning new information, but exercise and diet maintain that functioning to the best that it can be.”

Perhaps surprisingly, Professor Wuthrich also says that evidence suggests that our mental health actually improves as we get older. “The prevalence of mental disorders like depression, anxiety and PTSD actually decline as we age. After about the age of 50, suddenly we see this huge decrease in all of these mental disorders. The only mental disorder that doesn’t decrease is cognitive decline.

“We don’t have a good answer as to why this is the case, but it seems that there are these attitudinal changes that happen, like older people becoming more motivated to maintain a calm state and to seek out quality interactions and social activities that make them feel good. So after the age of 50, we start to see people actually prioritise things that are good for their mental health.”

In terms of maintaining good mental health as the weather cools, she says it’s all about pursuing pleasurable pursuits that don’t necessarily require you to be outside. “Just think about what the things are that you enjoy doing with the limitations around you, like watching your favourite movies, listening to your favourite music, doing some puzzles, reading, meditation – whatever it is.

“And of course maintaining contact with others is super good for mental health, so if you’re restricted and can’t get out, pick up the phone and call or text someone or invite them to visit. Those things will definitely help.”

If you’re in doubt about any of the above – diet, exercise and mental health – Professor Collins says the best thing to do is visit your GP. “If you’re not feeling well and you don’t have that vitality, it’s always a good idea to check in with your doctor, because people can forget to have scheduled check-ups. It’s like forgetting to take your car for a service. Don’t forget to go and take your body for a service, because you really want it to last a long and healthy distance.”

Essential 50-plus health checks

Bowel cancer: Free test kits are automatically sent every two years by the National Bowel Cancer Screening Program (ages 50-74)
Lung cancer: The new National Lung Cancer Screening Program offers free CT scans for heavy/past heavy smokers (ages 50-70)
Breast cancer for women: Free mammograms every two years through BreastScreen Australia (ages 50-74, and on request from age 75)
Cervical cancer for women: Medicare-rebated cervical screening tests every five years (up to age 74)
Prostate cancer for men: Discuss PSA testing with your GP
Heart health check: Free annual check via Medicare for those 45+
Vision and hearing: Regular eye tests (annually from 65+) and hearing tests
Bone density: Osteoporosis risk assessment, especially for women post-menopause. A Medicare-subsidised DEXA bone density scan (age 70+)
75+ Health Assessment: A yearly, Medicare-funded GP check-up covering physical, psychological and social health
Other regular checks: Blood pressure and cholesterol, diabetes, kidney health, skin cancer, vaccinations and dental. Schedule at least one physical exam with your GP annually

Fast Facts: Keys to good health

The Australian Seniors Series: The Cost of Health Report 2023 finds that of those surveyed:

58% have regular check-ups
56% eat healthy foods
58% of over 50s say they are exercising regularly
45% have private health insurance

Join other health-conscious Aussies and make an active effort to make this winter more bearable by focusing on the little things that can make a big difference to your health.

24 Jul 2026