Three Key Strategies for Staying Healthy — and Bone-Strong — This Winter
Winter brings beauty and comfort—snow-covered landscapes, warm drinks, and cozy evenings indoors. Yet it also brings challenges that can affect our health, mobility, and safety. Cold temperatures, shorter days, and increased fall hazards mean we should be extra intentional about supporting our bodies. The Bone Health & Osteoporosis Foundation (BHOF) highlights three habits that are especially important during the winter months: staying active, preventing falls, and maintaining a nutrient-rich diet that includes calcium and vitamin D. Together, these habits help strengthen bones, reduce injury risk, and maintain overall wellness.
1. Stay Active, Even When It’s Cold Outside
When winter hits, many people naturally scale back their normal routines. Outdoor walks become less appealing, and darker days drain motivation. But movement is one of the most powerful ways to help maintain bone strength and support healthy aging.
Weight-bearing and muscle-strengthening exercises are two of the best ways to protect your bones as you age. Weight-bearing activities such as walking and stair climbing, and muscle-strengthening exercises such as resistance training, stimulate bone-forming cells, help maintain bone density, and improve the muscle strength and balance needed to reduce fall risk.
In winter, staying active often means being more creative. Bundled-up walks, gentle hikes, or even shoveling snow carefully using safe movement techniques can be beneficial if conditions permit. But when sidewalks are icy or the temperature plunges, indoor activity can be just as effective. Consider doing balance exercises, light weight training, stretching, or using household objects as resistance when gym access isn’t feasible.
If balance is a concern, activities like tai chi, chair exercises, or guided online stability workouts can help maintain mobility and confidence. The key is consistency. Even ten-minute movement breaks throughout the day add up and help keep your bones and muscles resilient.
2. Take Smart Precautions to Prevent Falls
Winter significantly increases the risk of falls, and falls are a leading cause of fractures among older adults. Snow, ice, wet surfaces, and uneven ground can turn a simple walk into a safety hazard. At the same time, reduced daylight and bulky winter clothing can affect visibility and movement. Fortunately, many fall-prevention steps are simple but highly effective.
Start with the right footwear. Shoes or boots with low heels and rubber soles provide reliable traction. If using assistive devices like a cane or walker, make sure they have winter-appropriate tips for grip. Outdoors, use railings whenever possible, take slower steps, and avoid carrying too much in your hands. If sidewalks are icy, walking on snow or grass can often provide better footing than pavement.
Take the time to make your home environment as safe as possible. Keep frequently used items within reach so you don’t need to bend, stretch, or climb. Remove clutter from hallways, secure throw rugs, and ensure that all rooms, especially stairs, are well lit. Consider adding nightlights in bathrooms and bedrooms to improve visibility when it’s dark.
For individuals at higher risk of falls, hip protectors or mobility aids may offer additional protection. It’s also important to be aware of health factors that can increase fall risk, including medications that cause dizziness, vision changes, or lower-body weakness. Winter is a good time to review these factors with your healthcare provider.
Staying vigilant does more than prevent slips; it supports long-term independence, confidence, and quality of life.
3. Maintain a Diet Rich in Calcium and Vitamin D
Nutrition plays a crucial role in keeping bones strong, and winter can make it more challenging to get the nutrients we need. Two key nutrients, calcium and vitamin D, are essential for supporting bone health.
Calcium is the building block of bone. If the body doesn’t get enough from food, it will draw calcium from the bones, weakening them over time. Adults generally need around 1,000 mg of calcium per day, while women over 50 and men over 70 typically need around 1,200 mg.
Excellent calcium sources include dairy products such as milk, yogurt, and cheese, as well as leafy green vegetables, tofu, nuts, and canned fish with soft bones. Many nondairy milks are fortified with calcium, making them good alternatives for those who avoid dairy.
Vitamin D plays an equally important role by helping the body absorb calcium. Unlike calcium, vitamin D is harder to obtain naturally from food alone. Our primary natural source is sunlight, and that’s precisely what becomes harder to rely on during winter. Shorter days, weaker sunlight, and more time indoors can all contribute to vitamin D deficiency.
Foods that contain vitamin D include fatty fish such as salmon and sardines, egg yolks, mushrooms, and fortified products like milk and cereals. But because most people don’t get enough vitamin D through diet alone in the winter, supplementation may be recommended for many adults. Most people need 400–800 IU per day, while older adults may need 800–1,000 IU, though individuals should consult their healthcare provider for personalized guidance.
A Stronger, Safer, Healthier Winter
Winter may bring challenges, but it also offers an opportunity to focus on habits that support lifelong strength. By staying active in ways that are safe and manageable, making fall prevention part of your daily routine, and nourishing your body, you can maintain both health and independence all season long.
These habits aren’t just winter solutions, they are year-round investments in your well-being. With a bit of planning and awareness, winter can be a season of strength rather than a season of setbacks. Prioritize your movement, your safety, and your nutrition and your bones will thank you for years to come.