Winter Wellness Tips For Seniors

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(Updated November 6, 2025)

I’ve compiled information on winter wellness tips for seniors. When winter arrives and temperatures drop, older adults are at higher risk of health problems and injuries.

Hypothermia:

Hypothermia occurs when one’s body temperature drops to a dangerous level. It occurs when one is out in the cold for an extended period and begins to lose heat quickly.

Older adults are at an increased risk of hypothermia because of possible changes due to aging.

When you go out in the cold, make sure all parts of your body are covered. If your skin turns red, dark, or hurts, go inside immediately.

Precautions To Ward Off Hypothermia:

• Stay indoors  
• Keep the indoor temperature at 65 degrees. 
• Stay dry because wet clothing chills your body more quickly. 
• Dress for cold weather. (One option is to layer 2 or 3 thinner layers of loose-fitting clothing.)

Essential winter wear includes hats, gloves (or preferably mittens), a winter coat, boots, and a scarf to cover one’s mouth and nose.

Warning Signs: Cold skin that is pale or ashy; feeling very tired, confused, or sleepy; feeling weak, having problems walking, or having slowed breathing or heart rate. Call 911 if you think you or someone else has hypothermia.

Note: Shivering is not a reliable warning sign because older people tend to shiver less when their body temperature drops.

Frostbite:

Frostbite occurs when the skin is damaged, potentially reaching the bone.

It’s most likely to occur on body parts farthest from your heart. Familiar places include your nose, ears, cheeks, chin, fingers, and toes.

In severe cases, frostbite can result in limb loss. People with heart disease and other circulation problems are at a higher risk.

Know the warning signs of frostbite: white, ashy, or grayish-yellow skin. Skin that feels hard, waxy, or numb. If you think you or someone else has frostbite, call for medical help immediately. 

If frostbite occurs, run the affected area under warm (not hot) water.

Staying Active:

Any exercise can help increase your heart rate and regulate blood flow. It can also help prevent winter-related depression, stiffness, and pain.

Physical activity also makes you sweat, flushing toxins, and keeps your skin healthy.

Staying Hydrated:

We don’t think of hydration as much when it’s cold outside. But drinking water is still vital in the winter months. Your body’s cells, tissues, and organs need water to function.

Staying hydrated can even bolster your immune system.

Senior Isolation:

Many seniors may be unable to leave their homes in the winter. Feeling isolated can disrupt sleep, raise blood pressure, and increase the risk of depression.

Tips to prevent isolation:

• Call, email, or FaceTime friends and family regularly.
• Join a senior community center.
• Consider adopting a pet.
• Find a book or TV show that you enjoy.
• Pick up a new hobby.
• Get exercise
• Consider getting your meals delivered to encourage a healthy diet.
• Reach out to friends, family, and neighbors.

Symptoms of SAD (Seasonal Affective Disorder):

• Feeling depressed
• Loss of interest in activities
• Low energy
• Changes in appetite
• Feeling irritable
• Difficulty concentrating
• Feeling hopeless

Medical Conditions:

• Diabetes can prevent blood from flowing normally, preventing it from providing warmth.
• Thyroid problems can affect the body’s ability to maintain a normal body temperature.
• Parkinson’s disease and arthritis can make it challenging to put on more clothes, use a blanket, or get out of the cold.
• Memory problems can cause a person to forget to take precautions for staying weather-safe, such as wearing appropriate attire.

Staying Warm:

• Set your heat to at least 68°F. Even mildly cool homes, with temperatures between 60 and 65°F, can lead to hypothermia in older adults.
• Place a rolled-up towel at the bottom of the doors to keep cold air out.
• Keep curtains and blinds closed.
• Limit alcohol intake. Alcohol makes you lose body heat.
• Be especially careful when operating space heaters.

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