Autumn Prep: How Seniors Can Safely Navigate the Cold Weather Transition

Aging changes how the body responds to cold. Older adults often have a reduced ability to sense temperature drops, and many common medical conditions — including diabetes, thyroid disorders, Parkinson's disease, and arthritis — can interfere with circulation, body temperature regulation, or the ability to put on extra layers or move to a warmer spot. Some prescription and over-the-counter medications, including certain cold medicines, can also affect how the body retains heat.

Even mildly cool homes can be dangerous. According to the National Institute on Aging, indoor temperatures between 60°F and 65°F can trigger hypothermia in older adults — and hypothermia is defined as a body temperature dropping below 95°F. Alarmingly, about 20% of cold-related injuries actually occur inside the home.

Hypothermia doesn't just happen in blizzards. The CDC notes that it can occur at temperatures above 40°F if a person becomes chilled from rain, sweat, or submersion in cold water.

1. Winterize the Home Before the First Freeze

Don't wait for the first snowstorm to start thinking about home safety. Autumn is the ideal time to prepare your living space.

• Set the thermostat to at least 68°F. The NIA specifically recommends keeping indoor heat at or above 68°F, since temperatures between 60°F and 65°F can lead to hypothermia in older adults.
• Seal drafts and insulate. Place rolled towels in front of doors to block drafts, keep blinds and curtains closed at night, and use weather stripping or caulk around gaps in windows to keep cold air out.
• Service heating systems. Have furnaces and chimneys checked annually by a professional. Don't use a gas stove or oven for heat, and never use gas appliances to warm your home, as these can produce dangerous levels of carbon monoxide (Mass.gov). If you use a space heater, place it on a solid, flat surface and always turn it off when leaving the room or going to bed.
• Install or test carbon monoxide detectors. Check vent pipes, flues, and chimneys for leaks or blockages, and ensure proper ventilation in any room where a fuel-burning appliance is in use.
• Get help with heating costs. If paying for heat is a concern, contact the National Energy Assistance Referral at 866-674-6327 for information about the Low Income Home Energy Assistance Program (LIHEAP), or reach out to your local Area Agency on Aging for additional resources.

2. Dress Smart — Layers Are Your Best Friend

The way you dress in cold weather matters more than you might think.

• Layer up with loose-fitting clothing. Air trapped between layers acts as insulation, helping the body retain warmth. Wear warm socks and slippers indoors, and use throw blankets while sitting.
• Cover extremities outdoors. Wear a hat, scarf, and gloves or mittens to prevent heat loss through your head and hands. Consider disposable or rechargeable hand and foot warmers for extra comfort. The CDC also recommends a water-resistant coat and boots, along with a scarf or knit mask to cover the face and mouth on particularly cold or windy days.
• Change out of wet clothes immediately. Damp or wet clothing accelerates heat loss, so swap them for dry items as soon as possible.
• At bedtime, use extra covers, wear long underwear under pajamas, and consider wearing a light head covering for additional warmth overnight.

3. Reduce Fall Risk Outdoors

Falls are already the leading cause of injury for older adults, resulting in roughly 3 million emergency room visits and 1 million hospitalizations each year. More than 1 in 4 older Americans fall annually — and winter weather only increases that risk.

• Keep walkways clear. Use an ice melt product or sand on outside paths, and consider sprinkling inexpensive clay cat litter on slick surfaces to create traction. Carry a small bag in your pocket to toss ahead of you while walking on icy patches.
• Choose the right footwear. Look for winter shoes with rubber soles for better traction. You can also attach spike-less ice and snowgrip covers to your shoe soles, available at most sporting goods stores . The NIA recommends nonskid, rubber-soled, low-heeled footwear and using railings on stairs whenever possible.
• Update assistive devices. If you use a cane, attach an ice gripper tip with spikes on the bottom to penetrate ice and provide a firmer grip. If you use a wheelchair, consider adding winter tires and always engage wheel locks during transfers.
• Don't shovel snow yourself. Snow shoveling poses both a fall risk and a risk of heart attack for older adults. Hire someone or ask a neighbor for help.
• Get a falls risk screening. Ask your primary care provider for a falls-risk screening, such as the CDC's STEADI assessment. You can also take NCOA's Falls Free CheckUp online to get a personal risk score before your next doctor visit.

4. Recognize the Signs of Hypothermia and Frostbite

Knowing the warning signs can save a life.

• Hypothermia warning signs include: cold feet and hands, a puffy or swollen face, pale skin, shivering, slowed or slurred speech, and feeling sleepy, angry, or confused. Later symptoms can include stiff, jerky arm and leg movements, slow heartbeat or breathing, and loss of consciousness. Because hypothermia affects the brain, a person may not realize they need help.
• If you suspect hypothermia, call 911 immediately. Move the person to a warmer place, remove wet clothing, wrap them in dry blankets, and offer a warm (non-alcoholic) drink. Do not give alcoholic beverages.
• Frostbite signs include redness or pain in the skin, followed by white or grayish-yellow skin that feels unusually firm or waxy, and numbness. Frostbite commonly affects the hands, feet, nose, and ears. If you suspect frostbite, get out of the cold immediately and seek medical attention — do not use a heating pad, fireplace, or radiator to warm the affected area, as numb skin can be burned without you feeling it.



5. Prioritize Immune Health and Vaccinations

Cold weather season coincides with flu season — and older adults are disproportionately affected.

The CDC estimates that among people 65 and older, 70%–85% of seasonal flu-related deaths and 50%–70% of flu-related hospitalizations occur in this age group.

• Get vaccinated early. For the 2025–2026 flu season, the CDC recommends that everyone 6 months and older receive a flu vaccine, ideally by the end of October. Adults 65 and older should specifically choose a high-dose or adjuvanted flu vaccine, which are designed to produce a stronger immune response. Flu vaccination is fully covered by Medicare, with no out-of-pocket cost. The CDC also recommends the pneumococcal vaccine and an updated COVID-19 vaccine for older adults.
• Practice good hygiene. Wash hands frequently with soap and water for at least 20 seconds, use hand sanitizer with at least 60% alcohol when soap isn't available, avoid touching your face, and disinfect high-touch surfaces like doorknobs, light switches, and phones regularly.
• Eat well and stay hydrated. Focus on nutrient-dense foods — whole grains, fruits, vegetables, lean proteins — and drink plenty of water. Herbal teas and broths can help with both warmth and hydration. Ask your doctor about vitamin D supplementation, as deficiencies are common in older adults during darker months.
• Stay active. Aim for 20–30 minutes of moderate exercise most days. Walking, swimming, or chair exercises all count. Even 15 minutes of moderate-intensity exercise may help boost immunity by increasing natural killer cell activity.

6. Don't Overlook Mental Health and Social Connection

Shorter days and colder temperatures can lead to social isolation and seasonal affective changes. The NHS notes that keeping warm over the winter months can help prevent not only colds and flu, but also more serious problems like depression.

• Stay connected. Social connections support emotional, cognitive, and physical health. Schedule regular phone calls or video chats with family and friends, and consider joining a local senior center for group activities and exercise classes.
• Establish a check-in system. Ask a family member, neighbor, or friend to check on you during cold weather — especially during storms or power outages. If a power outage leaves you without heat, try to stay with a relative or friend rather than toughing it out alone.
• Seek help if you need it. If you're experiencing excessive anxiety or symptoms of depression, reach out to your primary care doctor or a mental health provider. Speaking up early — whether to a friend, family member, or healthcare professional — is one of the most important things you can do.

Final Thoughts

Autumn is the perfect time to get ahead of winter's challenges. By taking a few proactive steps — winterizing the home, updating your wardrobe and assistive devices, scheduling vaccinations, and building a social safety net — you can navigate the cold weather transition with confidence rather than anxiety.

A little preparation today can prevent a hospital visit tomorrow. Stay warm, stay connected, and stay safe this season.

Sources

1. National Institute on Aging. "Cold Weather Safety for Older Adults." https://www.nia.nih.gov/health/safety/cold-weather-safety-older-adults
2. National Institute on Aging. "Hypothermia: A Cold Weather Hazard." https://www.nia.nih.gov/news/hypothermia-cold-weather-hazard
3. National Institute on Aging. "Vaccinations and Older Adults." https://www.nia.nih.gov/health/immunizations-and-vaccines/vaccinations-and-older-adults
4. Centers for Disease Control and Prevention. "Preventing Hypothermia | Winter Weather." https://www.cdc.gov/winter-weather/prevention/index.html
5. National Council on Aging. "Winter Fall Prevention Tips for Older Adults." https://www.ncoa.org/article/winterize-to-prevent-falls/
6. National Council on Aging. "Flu Prevention 101: 7 Tips for Older Adults." https://www.ncoa.org/article/flu-prevention-101-7-tips-for-older-adults/
7. U.S. Environmental Protection Agency. "Safely Heat Your Home." https://www.epa.gov/emergencies-iaq/winter-weather-and-indoor-air-quality
8. Commonwealth of Massachusetts. "Winter Home Heating Safety." https://www.mass.gov/info-details/winter-home-heating-safety
9. Commonwealth of Massachusetts. "Carbon Monoxide (CO) Safety." https://www.mass.gov/info-details/carbon-monoxide-co-safety
10. NHS. "Winter Vaccinations and Winter Health." https://www.nhs.uk/live-well/seasonal-health/keep-warm-keep-well/
11. Alabama Cooperative Extension System. "Aging in Place: Winter Tips for Older Adults." https://www.aces.edu/blog/topics/home-family/aging-in-place-winter-tips-for-older-adults/
12. Elder.org. "Age UK & NHS London: Winter Health Advice for Elderly." https://www.elder.org/news/how-the-elderly-can-stay-healthy-this-winter-age-uk-london-and-nhs-london-dr-oge-ilozue/
13. AARP. "15 Ways Older Adults Can Stay Safe in Extreme Cold." https://www.aarp.org/home-living/extreme-cold-weather-safety/
14. UT Southwestern Medical Center. "Practical Steps to Prevent Fall-Related Fractures This Winter." https://utswmed.org/medblog/fall-prevention-winter-weather/