The clocks have gone back, the evenings are dark by teatime and the sofa is looking very inviting. Winter is when good habits tend to slip: training gets patchy, we spend more time indoors, and the cold and flu season does the rounds.
The good news is that you don't need a dramatic overhaul. A handful of small, consistent habits, put in place now, can make the difference between merely getting through winter and feeling properly well through it. Here are five worth building.
1. Start taking supplements (think "nutritional insurance")
A good diet should always come first, but winter makes it harder to get everything you need. Less daylight means less vitamin D from sunshine, and busy, cold, dark days can mean a less varied diet. That's where supplements earn their place, not as a magic shield, but as a sensible bit of nutritional insurance. Three are worth considering:
Vitamin D. This is the one with the strongest case. From roughly October to March, the sun in the UK isn't strong enough for our skin to make vitamin D, and the NHS advises that everyone consider taking 10 micrograms (400 IU) a day through autumn and winter. It also has real evidence behind it for immune health: a large meta-analysis of 25 randomised trials in the BMJ found that vitamin D supplementation reduced the risk of acute respiratory infections, with the biggest benefit in people who were deficient to begin with and in those taking it daily or weekly.
A multivitamin. Think of this as a safety net for the small gaps that even careful eaters have. It won't replace vegetables, and it isn't proven to stop you catching a cold, but it's an inexpensive way to cover your bases when your diet isn't perfect, which in winter is most of us.
Fish oil. Omega-3 fats (EPA and DHA) play a role in heart, brain and joint health, and most of us don't eat enough oily fish. If you eat salmon, mackerel or sardines weekly you may not need it; if you don't, a good-quality fish oil is a convenient top-up. The evidence that it prevents colds is thin, so take it for general health rather than as a bug-buster.
A few practical points: stick to the dose on the label, choose reputable brands, and speak to your GP or pharmacist first if you're pregnant, on medication (particularly blood thinners) or have a medical condition.
2. Exercise frequently
Yes, it's a cliché. It's also the single most effective thing most of us can do for our health, and winter is exactly when it's hardest to keep up.
Regular exercise strengthens your heart and lungs, improves blood pressure and blood sugar control, builds and preserves muscle and bone, improves sleep, lifts mood and helps manage body weight. A dose-response meta-analysis of cohort studies in the International Journal of Epidemiology found that people with the highest levels of physical activity had around a 35% lower risk of death from any cause compared with the least active.
It's also one of the best mood tools you've got when the days are short. Training gives your week a structure, a reason to leave the house and a reliable hit of feel-good chemistry on the days when motivation is low.
The UK Chief Medical Officers' guidelines suggest at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus strength training twice a week. If that sounds like a lot, start smaller. The biggest gains come from moving from doing nothing to doing something, so three consistent sessions a week beats a heroic plan that collapses by mid-December.
Booking sessions in advance, training with a coach or training with a friend makes it much more likely that you'll show up when it's cold and dark.
3. Get outside frequently
When it's cold and grey, the idea of heading outdoors can feel like a chore. It's worth doing anyway, because time outside is one of the simplest ways to protect your mood in winter.
A study of nearly 20,000 people in England, published in Scientific Reports, found that people who spent at least two hours a week in nature were significantly more likely to report good health and higher wellbeing than those who spent none. It didn't matter whether the time came in one long visit or several short ones, and it counted town parks as well as woodlands and the coast. This was a survey, so it shows an association rather than proof of cause, but the finding is consistent with what we know about stress and nature.
You don't have to live near open countryside to benefit:
Natural light. Even on an overcast day, outdoor light is far brighter than indoor lighting. A walk in the morning or at lunchtime helps keep your body clock on track and can ease the winter slump in energy and mood.
Fresh air and a change of scene. A break from screens and four walls is a simple stress reliever.
Fewer crowded, stuffy rooms. During cold and flu season, much of the spread happens in poorly ventilated indoor spaces. Meeting friends for a walk instead of a crowded café is a small way to reduce your exposure.
It all counts in a city. A local park, a stretch of canal or river, or even a tree-lined street is enough. The aim is a regular habit, not an expedition.
Aim for a daily 20 to 30 minute walk at a time you can protect, ideally in daylight.
4. Eat seasonally
Eating with the seasons is one of those ideas that sounds old-fashioned but holds up well in practice. In winter, UK-grown produce such as cabbage, kale, Brussels sprouts, leeks, carrots, parsnips, beetroot, swede and squash is at its best, along with apples, pears and, from further afield, citrus fruit in peak season.
There are good reasons to lean into it:
Variety and nutrients. Brassicas (cabbage, kale, sprouts) provide vitamin C, vitamin K, folate and fibre, while root vegetables and squash offer slow-release carbohydrate, fibre and carotenoids. A plate full of colour is the best foundation for the nutrients your body relies on all winter.
Freshness. Produce that's in season and grown nearby usually spends less time in transit and on shelves, so you tend to get it fresher and tastier.
Cost. Seasonal vegetables are typically among the cheapest in the shop, which makes eating well easier on the wallet.
Local and sustainable. Where you can, shop at farmers' markets, greengrocers or via a local veg box. You'll support nearby growers and discover vegetables you might not otherwise pick up.
If fresh isn't practical, don't stress. Frozen vegetables are frozen soon after picking and are an excellent, convenient back-up. Hearty soups, roasted root vegetables, stews and slow-cooked dishes are all easy ways to get more of them in.
5. Use the sauna if you can
If you have access to a sauna through a gym, leisure centre or spa, winter is the perfect time to make the most of it. Few things feel better on a cold evening than a warm, quiet room.
The potential benefits are worth knowing about:
Heart health. A long-running Finnish study of more than 2,300 middle-aged men, published in JAMA Internal Medicine, found that men who used a sauna two to three times a week had around a 24% lower risk of death from any cause than those who used one once a week, and the figure was around 40% for four to seven sessions a week. It's observational research, so it can't prove that saunas were the cause, and lifestyle differences may play a part, but the association is striking.
Relaxation and recovery. Warmth helps muscles relax, and many people find a sauna after training eases stiffness and helps them wind down.
Better sleep and stress relief. A sauna is a rare, device-free chunk of time to switch off, which in itself is good for your head.
Sociability. In Finland, the sauna is a place to talk, catch up and unwind with others. Sharing one with a friend or partner is a very pleasant way to stay connected.
Some sensible guidelines: start with 10 to 15 minutes and build up gradually, drink water before and after, and avoid alcohol. If you're pregnant, or have a heart or blood pressure condition or other medical concern, check with your GP first.
6. The Bonus tip! Stay social
Bonus habit, because it matters just as much as the rest. When it's dark and cold, it's tempting to hibernate. A bit of rest is fine, but isolation isn't, and we are social creatures.
A meta-analysis of 148 studies and over 300,000 people in PLoS Medicine found that people with stronger social relationships had a 50% greater likelihood of survival over the follow-up period, an effect on a par with well-established risks such as smoking. Connection isn't a nice extra; it's part of staying healthy.
The good news is it doesn't have to mean a big night out:
Exercise classes. Training alongside other people makes it easier to turn up and much more fun. Our AdMac Small Group Training sessions are a great way to get a coach-led workout, build friendships and keep each other accountable.
Weekend walks. Arrange a regular walk with a friend, neighbour or family member. Fresh air, daylight and conversation all in one.
parkrun. Free, friendly, weekly and open to all abilities, with walkers as welcome as runners. It ticks the exercise, outdoors and social boxes at once.
Little things count. A phone call, a coffee, a shared meal or a quick message to someone you haven't seen in a while all help.
Pulling it together
None of these habits is complicated, and you don't need to start all five at once. Pick one or two this week, make them easy, and add the others as they become routine. Together they cover the essentials: fuel, movement, light, connection and recovery.
About AdMac Fitness
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA.
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.