Elderly man and woman exercising with dumbbells in a gym, looking focused and determined. The setting is bright, with a mirror reflecting their image.

 

When the temperature drops, so does activity, and that’s a problem. 

Winter naturally encourages us to slow down. With darker mornings, chilly air, and the couch feeling more inviting than ever, it’s easy to retreat indoors. For older adults in particular, the colder season can subtly weaken exercise routines, disrupt social connections, and impact overall wellbeing.

But here’s the thing: winter is actually one of the most important times to stay active. The benefits don’t stop when the season changes.

What happens when we stop moving

According to the Better Health Channel, some estimates suggest that up to half of the physical decline associated with ageing may be due to a lack of physical activity, not age itself. This is a significant finding because it means that much of what we attribute to getting older is actually within our control.

Healthdirect Australia recommends that adults 65 and over aim for at least 30 minutes of moderate intensity physical activity on most days, noting that staying active is one of the best ways to maintain health and independence as we age. Short sessions of 10 minutes count, so even on a cold morning, a gentle class or a walk around the block makes a real difference.

When activity levels drop in winter, the effects compound quickly: muscle strength declines, balance worsens, energy falls and mood often follows.

The physical case for winter exercise

Staying physically active during winter boosts circulation, strengthens muscles and improves balance, which directly reduces the risk of falls. Movement also releases endorphins, which can lift your mood on grey days.

For adults over 50, strength and balance are not just fitness goals, they’re independence. The ability to get up from a chair, walk to the shops or carry groceries relies on the same muscles you build in a regular exercise class. Let those muscles sit unused for a few months and the recovery takes longer each time.

The social case: winter isolation is real

Physical activity aside, winter carries a particular social risk for older adults. Research shows that shorter daylight hours and reduced outdoor activity in the cooler months can intensify feelings of disconnection, particularly for older adults. Social isolation and loneliness are associated with increased risk of depression, anxiety, cognitive decline and poorer health outcomes overall.

A 2024 systematic review found that older adults are more likely to stay active when they exercise with friends, family or a group, and that having social support is one of the strongest factors in maintaining physical activity long term.

This is why community-based programs are not just a nice-to-have. They address both problems at once: keeping people moving and keeping people connected.

The winter advantage

There’s also a practical upside to exercising in winter that often gets overlooked. Cooler temperatures are actually excellent for physical activity. You’re less likely to overheat, your cardiovascular system doesn’t have to work as hard to regulate body temperature, and recovery between sessions tends to be faster.

Sydney winters are mild by global standards, which means there’s very little reason not to get outside or into a class.

How Woollahra Life! keeps the community moving all year

Woollahra Life!, a program facilitated by Holdsworth in partnership with Woollahra Council, operates year-round in term-based sessions, meaning it carries participants right through the cooler months with structured, supported activity.

Woollahra Life! includes something for every interest and every fitness level:

For those who want to build physical strength: Living Longer Living Stronger (Mondays and Tuesdays, Double Bay and Vaucluse), Strength and Balance (Thursdays, Vaucluse) and the brand-new Agility Strength, a live online class running every Wednesday that you can join from home.

For those who enjoy group fitness: Chair Yoga (Tuesday and Thursdays, Woollahra and Vaucluse) and Yoga Movement (Tuesday and Thursdays, Woollahra) offer gentle, accessible movement in a warm, social setting.

For those who want to move in the water: the new Aqua Fitness class runs every Thursday at Edgecliff, a low-impact, full-body workout perfect for the cooler months when an indoor heated pool feels especially appealing.

For creativity and connection: Art: Explore & Create (Monday, Double Bay), Western Mahjong (Wednesdays, Gaden Community Centre) and the Philosophy Club (Wednesdays, Double Bay) keep the mind engaged and the social calendar full.

Every class is run by a qualified instructor in a friendly, supportive environment. No prior experience is needed for most classes, and the Holdsworth team is happy to help you find the right fit before you book.

Frequently asked questions

What’s the best exercise for older adults in winter?

There’s no single answer, because the best exercise is the one you’ll actually do. Chair Yoga, gentle strength classes, aqua fitness and online programs are all excellent options that are accessible, low-impact and socially engaging.

Getting started

If you’re in the Woollahra, Double Bay, Rose Bay, Vaucluse or Edgecliff area, Woollahra Life! is one of the most accessible and well-supported ways to stay active this winter.

Term 2 runs from 27 April, with bookings open now. Visit https://holdsworth.org.au/partnerships/woollahralife or call 1300 882 962 to find out more.