Health and Fitness

Winter virus? No thank you!

The peak flu season in Australia usually starts around April and lasts until October - but there are things you can do to reduce your risk of getting a winter virus.

April 30, 2024

Stay active

Just because it's raining or cold outside, it doesn't mean you can't stay active. (Sorry!)

There are lots of exercises you can do inside (even doing the housework can give you a great workout). You could also try a yoga class, buy a skipping rope, visit the gym, or grab your umbrella and raincoat and go for a walk (your dog isn't going to walk itself!).

Simple stretches to stay active (you can do these while watching TV - bonus!)

Why yoga is good for you

Eat a healthy diet

Try to include:

  • Vitamin C - in most fruit and vegetables

  • Zinc - in most animal products and many nuts and seeds

  • Iron - in meat, beans, lentils and spinach

Enjoy winter seasonal vegetables and fruit

  • Grapefruit, kiwifruit, mandarins, and oranges are all delicious and in season over winter.

  • Broccoli, carrots, and cauliflower are great winter vegetables, particularly for soups.

  • While fresh is best, don't be afraid to stock the freezer up with frozen fruit and vegetables which are just as nutritious as they are frozen as soon as they are picked.

Eating real food to get the necessary vitamins and minerals is the best way - using supplements can be a waste of money (unless you have a diagnosed deficiency).

Stay hydrated

We tend to focus more on drinking water in the hotter months, but it's just as important to stay hydrated when it's cold. Keep a reusable water bottle with you throughout the day to remind you to drink. Remember that good old cuppas and even soups can count towards your daily water intake too. Easy ways to increase your water intake

Get a little sun

Vitamin D is crucial for bone and general health, and we get this from the sun. We are constantly being told to be sun safe in summer, but it is possible to get sunburn in winter too. So, when the UV index is below 3, get outside for some fresh air and some vitamin D.

Sun Safety Information

Get a good night's sleep

Sleep is thought to help keep the immune system strong and the heart and blood vessels healthy. Who'd have thought you could be doing all this hard work while sleeping!


Being vigilant about hygiene will reduce your risk of catching something and helps stop the spread of colds and the flu.

  • Wash your hands regularly

  • Cough and sneeze into a tissue or your elbow

  • Throw snotty tissues in the bin straight away (then wash your hands!)

  • Avoid sharing cups and cutlery

  • If you're sick, stay home and keep the germs to yourself

  • Get vaccinated against the flu

Sources: and

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