Take the right steps to be your healthiest self while winter comes into full force. Take note of these five tips so you can look after not only your body, but also your safety as the nights get chillier.

1. Eat healthy and get plenty of sleep

Eating nutritious foods that help to boost your immune system can provide you with the antioxidants and vitamins you need to last through the winter season in top shape. Foods like citrus fruits, leafy greens and capsicum all contain Vitamin C, while pumpkin, carrots and sweet potato are good sources of Vitamin A.

Ensuring you get a good amount of sleep is also vital for keeping the body's immune system healthy. When we sleep, we eliminate stress hormones which contribute to better brain activity, mood and general health.

2. Stay hydrated

Drinking enough water can often be forgotten as the months become cooler and we aren’t constantly drinking water to combat the summer heat. But staying hydrated is important for our body to function at its best, improving energy levels and the immune system. Drinking water can also help to keep our skin cells hydrated, reducing the risk of dryness.

3. Exercise

As the colder weather sets in, your motivation to exercise will decrease. You’ll be less inclined to rock up to your 6am boxing class and more inclined to snooze your alarm and head back to sleep. But getting your 150 minutes of exercise a week can come about in incidental ways if you don’t feel in the mood to go for a run around the block.

If you’re taking public transport to work, hop off a stop early and walk the rest of the way or if you need to ring up a friend after work, chat to them while walking around your neighbourhood. Doing physical activity outside is great for getting essential Vitamin D from the sun, which lacks during the winter periods. Vitamin D is essential for maintaining health, immunity and to regulate our moods.

If you’re not keen on heading outside, follow a 15 minute workout video in your warm and cozy living room.

4. Get vaccinated

Arming yourself against colds and the flu is vital in winter, and with COVID-19 still running rampant, proper care and consideration can help you avoid getting sick. If you’re able to, it’s recommended to get vaccinated against influenza, as The Australian Department of Health recommends that everyone aged six months and older get the flu vaccine.

You can read more about it here. Make sure you also keep up with your hygiene as well, by covering your nose and mouth when you cough or sneeze and washing your hands with soap and water is a no brainer.

5. Stay safe

The winter months are the perfect time for staying cocooned in a blanket on the couch. But if you have to emerge from your warm and cozy haven and venture out into the world, whether for a party or work event, make sure you’re staying safe. Sonder’s Check on me and Track my journey features can be a reassuring reminder that you’re not alone.

Check on me

'Check on me' can be used if you would like a Sonder team member to check on you at anytime. All you have to do is just choose a time for a team member to touch base, at any time day or night.

How to:

1. Tap 'Check on me' from the home screen

2. Select the length of time you think you'll need, or the time at which you want us to check on you.

3. Let us know any additional details about the person you're meeting or where - this is optional.

4. When the time is up, we will check in and ask you to confirm you're okay. If you need more time, you can use the "snooze" button to extend the session.

If we don't get a response from you at the agreed time, we will do everything we can to get in touch to confirm you're safe and well. If you don't answer, we'll send a member of our team to your last known location. We do this so that we know you're safe and well - it's what we're here for.

Track my journey

Sonder's 'Track my journey' feature allows you to share your location with our team, so that we can keep an eye on your progress as you make your way to your destination. 'Track my journey' can help you feel more comfortable and confident when travelling or walking alone and you can use the function when walking, cycling or driving. Your journey is monitored by real people - not machines - and if we detect you've stopped or gone off-route, we'll get in touch with you to ensure you're okay.


If you have any questions or need extra support, we're here to help you anytime in any language. Simply start a chat with us via the home screen of the Sonder app.

Information Sources: Healthy WA and Healthy Partners.

Image credit: Rocky

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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