How to Stay Healthy During Winter

The winter season brings cozy nights and comfort foods, but also fewer steps, less sunlight, and more coughs and colds. Even so, staying healthy this winter doesn’t require major change.

Protect your body and mind with small, consistent habits. With a little focus on preventive care, daily exercise, and attention to your emotional well-being, you can feel your best all year long.

Simple daily habits to stay healthy all season

Good health starts with the choices you make each day. Eating well, staying hydrated, getting enough sleep, and scheduling preventive visits can keep your body strong.

Cold air and indoor heat can leave you dehydrated, so be sure to drink plenty of water, according to the American Heart Association (AHA).¹

Additionally, be intentional about the foods you eat. Choose the right mix of nutrients and eat a balanced diet, especially fruits, vegetables, lean proteins, and whole grains. Broccoli, garlic, citrus fruits, almonds, onions and more may enhance immune function, according to a 2023 review.²

Even though sunlight feels limited, step outside when you can. A walk during lunch can lift your mood and give you energy, the AHA reports.³ And yes, you still need sunscreen during winter months. Snow and ice reflect UV rays, which means you need skin protection, even on cloudy days.

Finally, take advantage of preventive care to protect your long-term health. Annual checkups, vaccines, and screenings help catch small issues early. Select Health plans include coverage for preventive care, so it’s easier to stay on track.

How to stay healthy during cold and flu season

Every winter, coughs and sniffles make the rounds. But a few smart steps may help you stay well in cold weather, prevent colds and flu and help you recover faster if you do get sick. Knowing how to stay as healthy as possible during cold and flu season comes down to a few simple habits that protect you and the people around you.

1. Protect yourself and others. Get your flu shot each year and stay up to date on vaccinations. While catching seasonal viruses is something no one is completely immune to, getting vaccinated is an essential line of defense. The Centers for Disease Control says the flu vaccine prevents millions of flu illnesses each year. ⁴ You can get seasonal vaccines, including the flu vaccine, at your local pharmacy or at your primary care provider’s office.

2. Keep germs from spreading. Wash your hands often, especially after using public spaces or helping kids with homework. Disinfect phones, doorknobs, and keyboards, and other high-touch surfaces.⁵ If someone in your household gets sick, encourage them to wash their hands often and avoid close contact with others.

3. Reach for care. If you need care this winter season, consider calling Select Health’s 24/7 Nurse Line or talk to a clinician on a virtual visit.

How to exercise in the winter

Exercise during the winter may look different from exercise during the spring or summer, but it can still be enjoyable and beneficial. Not only does exercise benefit multiple systems in the body, but it also benefits mental health, according to a 2025 study.⁶

If you prefer to stay indoors, try stretching routines or an online fitness video. Walking around local malls or exercising indoors at recreation centers are also options to get some exercise without battling the elements.

If you love being outside, bundle up in layers, wear something bright so you’re easy to see, and take a few minutes to warm up before you head out. Even a quick walk or a little snow shoveling counts as great exercise.

If you’re looking for a new insurance plan that rewards exercise and healthy habits, many Select Health plans offer wellness programs or gym partnerships.

To learn more about plans, browse the Select Health website.

What is seasonal affective disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that usually occurs during the winter months when there is less sunlight, according to the American Psychiatric Association.⁷

You might notice feeling more tired, less interested in things you usually enjoy, or more irritable than usual. Your appetite or sleep patterns might shift, too. These changes often show up in late fall and start to fade when spring returns.

Getting more light can make a real difference. Light therapy is one way to treat SAD. This simple therapy involves sitting in front of a light therapy box every day for at least 20 minutes.⁷ Staying active and keeping in touch with friends or family also helps lift your mood. Other treatments may include cognitive behavior therapy, antidepressants, and incorporating healthy habits.

If these feelings of sadness or low motivation continue or interfere with your daily life, reach out for help. Talking with a counselor or health care provider can help you find what works best for you. Many Select Health plans include behavioral health coverage so you can get support when you need it.

Make the most of the season ahead

Winter doesn’t have to mean slowing down completely. It can be a time to reset—to eat well, move your body, rest when you need to, and take care of your mind.

Staying well this season isn’t about doing everything perfectly; it’s about paying attention to what helps you feel your best. Small choices like washing your hands, getting outside, sharing a meal, or checking in with a friend, can add up to a healthier life.

Select Health members across Utah, Idaho, Colorado, and Nevada can find local clinics, preventive care, and fitness programs that make winter wellness simple. See how Select Health plans help you stay healthy all year long.