6 ways to stay active and connected this winter

While it might be hard to motivate yourself when it's cold outside, there are plenty of gentle and enjoyable ways to keep moving, while staying inside where it's warm.

A Just Better Care Support Worker can support you by taking you to community activities like exercise classes, or accompany you when you exercise as part of our in-home support services.

Why exercise is important for health

As well as the many health benefits, studies have found that exercise can also help us feel better by:

• Providing an opportunity for being in social contact with others
• Lifting our mood
• Improving sleep patterns
• Increasing serotonin and endorphins

The good news is there are plenty of ways to keep moving and stay connected, even with limited mobility. Many local leisure and community centres offer free or low-cost exercise classes for older adults, which double as a great way to socialise and meet new people. Staying in touch with friends and family, or joining a local club or group activity, can also help ward off the isolation that winter often brings.

Before undertaking any new or increased levels of exercise, check with your doctor first.

How much exercise should I be getting?

To improve quality of life and lower the risk of type 2 diabetes, some cancers, accidents and injuries and falls, Government guidelines recommend:

• Moderate to vigorous intensity physical activities for 30 minutes or more on most days
• Muscle-strengthening activities on two or more days per week
• Functional activities targeting mobility, balance and coordination on three or more days per week
• Several hours of light intensity physical activity daily

Activities to try

Here are six ways to stay active, connected and warm this winter.

Chair yoga

A great low-impact option for older adults who want to stay active and stretch without the strain of a full workout. Because many poses can be done from a seated position, chair yoga is especially helpful for anyone who has trouble balancing, standing for long periods, or getting up from and down off the floor.

Yoga overall has been linked to a long list of health benefits, including a reduced risk of heart disease, more stable blood sugar, less back and arthritis pain, sharper memory, better sleep and greater happiness. One small study of older adults with osteoarthritis in the knees and hips found that doing chair yoga for 45 minutes twice a week over eight weeks led to less pain and fatigue.

Tai chi

An ancient Chinese practice, tai chi combines slow, deliberate movements that are weight-bearing with a focus on balance, strength and flexibility. The slow pace and controlled motions of tai chi make it gentle on the joints while still building stability. It's often recommended as a fall-prevention exercise for older adults.

Studies have linked regular tai chi practice to improved balance, reduced risk of falls, better muscle strength in the legs, eased arthritis pain and benefits for mood and sleep. It can be practised standing, or for those with limited mobility, tai chi can also be done seated in a chair, making the movements accessible to almost everyone regardless of fitness level.

Chair-based strength exercises

Chair-based workouts are a safe, accessible way to build and maintain strength, flexibility and endurance. The chair allows you to do a workout to move your upper body, lower body and core, all without putting excess stress on the joints. It provides a stable base for anyone with limited mobility looking to stay active without the risk of falls.

Try moves like seated body punches, bicep curls, twists and heel taps, all great ways to get a solid workout using just a chair. Adding a pair of dumbbells can increase the challenge, but you can also stick to using your own bodyweight and still build strength.

Balloon volleyball

Balloon volleyball is a light, social way for older adults to stay active while sitting or standing in place, since the slow-floating balloon gives plenty of time to react without any risk of injury from a fast-moving ball. Simply batting the balloon back and forth, solo, with a partner, or in a small group, helps improve hand-eye coordination, upper body mobility and reaction time, all while getting the heart rate up gently.

It's especially popular in group settings because it doubles as a social activity, encouraging laughter and friendly competition alongside the physical benefits.

Walking

As we age, we lose strength in our legs, which can increase the risk of falling. Walking is a great, low impact form of exercise that can help increase cardiovascular fitness and strengthen bones.

Walking is an exercise that can be done at any age and tailored to suit all fitness levels, like walking with a mobility aid or with the assistance of your Support Worker. Just 30 minutes daily can reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Choose short walking routes that have enough spots to rest along the way. During winter, you might like to walk inside a shopping centre with friends or your Support Worker.

Aqua exercises

Swimming or gentle aqua exercises are low impact and great for joints. Water-based exercise is one of the gentlest ways for older Australians to stay active, since buoyancy takes weight off the joints while the water's resistance still builds strength and endurance.

Aqua aerobics classes are widely available at council-run pools and aquatic centres with sessions specifically designed for older adults, and are a great option for anyone managing arthritis, joint pain or balance concerns.

Beyond structured classes, simple options like water walking, gentle laps or light stretching in the shallow end of a pool can also help improve circulation, flexibility and cardiovascular fitness.

How a Support Worker can help you stay active

Sometimes the barriers to staying active are low energy levels, mobility, transport, confidence or day-to-day tasks that make it harder to start activities. With the right support, many people can keep enjoying meaningful routines and stay connected with their community.

Your Just Better Care Support Worker can help you stay active and socially connected by providing in-home services, including social and community support and travel and transport services.

Your Support Worker can:

• Help you identify suitable activities to take part in your local community
• Plan your schedule and help you attend your activity
• Provide transport, taking you to and from an activity

Frequently Asked Questions (FAQs)

Can a Support Worker help me go out in the community?

Yes, Support Workers can assist you with transport, companionship and attending activities or appointments, helping you stay engaged in the community in a way that fits your goals.

How do I find Just Better Care services near me?

Just Better Care has locally owned and operated offices across Australia. You can find your nearest location to speak with a local team about your situation. We take the time to understand your goals and develop a support plan that reflects your preferences and lifestyle.

What is the Support at Home program?

The Support at Home program replaced Home Care Packages on 1 November 2025. It is the main government-funded pathway for older Australians with moderate to high care needs.