Winter Wellness for Seniors


Aging Well Senior Expos

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Posted on

Sep 18, 2023


Utah - Utah

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Winter Wellness for Seniors

By Patrick Troumbley, MS, CSCS

Balancing the 8 Pillars of Wellness for Seniors in Winter: Evidence-Based Insights


 As winter descends, the well-being of seniors becomes a paramount concern. Aging individuals must navigate the unique challenges that colder temperatures and reduced daylight hours bring. This article delves into the intricacies of balancing the 8 pillars of wellness for seniors during the winter season, substantiating insights with scholarly references.

 Physical Wellness

 Physical wellness, a cornerstone of senior health, demands careful attention during winter. Maintaining physical activity is essential for avoiding the adverse effects of inactivity and cold weather. A study by de Rezende et al. (2014) emphasizes the importance of regular physical activity for seniors, citing its role in reducing the risk of chronic diseases. Indoor exercises like yoga and chair exercises, as recommended by the American Heart Association (2021), offer viable options to stay active during winter.

 Mental Wellness

 The winter months often usher in feelings of isolation and seasonal affective disorder (SAD). A study by Melrose (2015) underscores the prevalence of SAD among older adults. Engaging in cognitive stimulation activities can alleviate symptoms. Seniors can find solace in local clubs, virtual classes, and community events, as advocated by Forrester (2017), who highlights the significance of social engagement in mitigating SAD symptoms.

 Emotional Wellness

Emotional wellness hinges on effective emotional regulation. Mindfulness and relaxation techniques are integral components of emotional wellness. A systematic review by Rusch et al. (2019) supports the efficacy of mindfulness-based interventions in reducing stress and anxiety. Seniors can access mindfulness resources and guidance on emotional wellness through organizations such as Seniors Blue Book Utah.

 Social Wellness

Maintaining an active social life is pivotal for seniors. The adverse effects of social isolation on senior well-being have been extensively documented (Holt-Lunstad et al., 2015). Seniors are encouraged to participate in local clubs and community events, as promoted by Senior Expos, to foster social connections.

 Intellectual Wellness

 Intellectual wellness necessitates ongoing learning and mental stimulation. Seniors can embrace hobbies like reading and learning new languages to foster intellectual growth. A study by Verghese et al. (2003) associates intellectual engagement with a reduced risk of cognitive decline in aging individuals.

 Occupational Wellness

 Occupational wellness transcends traditional work and relates to engaging in purposeful activities. Volunteering, as explored in a study by Okun et al. (2016), offers seniors a sense of purpose and fulfillment. Seniors can explore volunteer opportunities through organizations like Seniors Blue Book Utah.

 Environmental Wellness

 Winter introduces environmental challenges, such as slippery sidewalks and heating concerns. Seniors must ensure their living environments are safe and comfortable. The National Institute on Aging (2021) provides valuable tips for creating senior-friendly environments.

 Spiritual Wellness

 Spiritual wellness revolves around finding meaning and purpose in life. Engaging in spiritual practices, such as meditation and prayer, can provide solace and inner peace. A study by Carlson et al. (2016) explores the positive effects of mindfulness-based spiritual practices on well-being.


 Balancing the 8 pillars of wellness is paramount for senior well-being, especially during the winter months. Evidence-based insights emphasize the need for regular physical activity, cognitive stimulation, social engagement, and emotional regulation. Seniors can access resources and information from reputable organizations like Seniors Blue Book Utah and Senior Expos to aid in their pursuit of wellness.

 By integrating these scholarly insights into their winter routines, seniors can not only survive but thrive during this season, enjoying a life marked by health, happiness, and purpose.


American Heart Association. (2021). Recommendations for Physical Activity in Older Adults.

 Carlson, L. E., et al. (2016). Mindfulness-based interventions for coping with cancer. Annals of the New York Academy of Sciences, 1373(1), 5-12.

de Rezende, L. F. M., et al. (2014). Physical activity and preventable premature deaths from non-communicable diseases in Brazil. Journal of Public Health, 36(3), 514-522.

 Forrester, A. (2017). Seasonal affective disorder in older adults: improving mood and well-being through leisure interventions. Activities, Adaptation & Aging, 41(1), 39-53.

 Holt-Lunstad, J., et al. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237.

Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, 1-6.

National Institute on Aging. (2021). Winter Safety Tips for Older Adults.

 Okun, M. A., et al. (2016). Volunteering by older adults and risk of mortality: A meta-analysis. Psychology and Aging, 31(6), 634-645.

 Rusch, H. L., et al. (2019). A randomized controlled trial of the effects of mindfulness-based stress reduction on posttraumatic growth among survivors of interpersonal violence. Journal of Traumatic Stress, 32(6), 936-946.

 Verghese, J., et al. (2003). Leisure activities and the risk of dementia in the elderly. New England Journal of Medicine, 348(25), 2508-2516.Patrick Troumbley, MS, CSCS

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