The Diabetes WA health team on easy ways to stay active and well through the cooler months.

It can seem harder to stay on track with diabetes management and physical activity in the winter months, especially when it gets dark early and staying indoors is so warm and cosy. But with the summer heat gone, now is a great time to get outside for some fresh air and exercise.

By rugging up, staying active, following the usual hygiene steps and getting your flu and Covid vaccines, you can stay well through winter.

Here are some things to keep in mind when it comes to your diabetes management in winter.

1. Stay active

Yes, even when it’s cold outside! Get creative with staying active by finding indoor options at home, or activities where you don’t mind a bit of bad weather if you are prepared with warm, waterproof clothes. A winter walk, a swim at your local heated pool, or a quick home workout will all make you feel great.

If you want some extra motivation, why not enrol in one of our free programs?

Beat It is an 8-week group exercise and lifestyle program to help you better manage your diabetes and improve your general health.

It involves moderate-intensity aerobic, strength and balance-based exercises, as well as education sessions on healthier living, and is suitable for people living with type 1 and type 2 diabetes.

2. Eat healthy foods

Choose warming comfort foods with variety including plenty of delicious non-starchy vegetables, a lean protein and healthy carbohydrate such as roasts, stews and soups.

Need some inspiration? Have a look at our blog from dietitian Charlotte Rowley about the 10 foods she always has in her shopping basket.

3. Stay hydrated

This is important for everyone but, when you are living with diabetes, even a little dehydration can affect your blood glucose levels. Staying hydrated also supports your kidneys to work effectively. Carry a water bottle with you or sip warm herbal teas to keep you both warm and hydrated.

4. Look after your feet

Foot health is very important all year round, and especially in the cold weather when the last thing you want to do is take off your warm socks.

• Wash, dry and moisturise your feet regularly.
• Check your socks and footwear for a good fit. Tight-fitting elastic in socks, and shoes that are too tight, loose or poorly fitting can restrict circulation or cause blisters or calluses.
• Watch out for cracks in the skin, blisters or calluses from footwear, or even burns from having feet too close to heaters.
• If you notice any changes or problems with your feet, make sure you discuss with your GP or podiatrist straight away.

Read our blog on choosing the right shoes and looking after your feet.

5. Make sure your vaccinations are up-to-date.

Getting your flu and Covid jabs can help reduce the risk of getting ill or experiencing complications from winter nasties.

6. Dress warmly

As the old saying goes, there’s no such thing as bad weather – only the wrong clothes. Much of Western Australia has a mild climate, but the winter chill can still bite.

Choose clothes that will keep you warm and dry. Layering up is great, but make sure to remove socks daily to check for any foot problems

7. Call our Helpline

Have a chat to one of our diabetes educators on the Diabetes WA Helpline by ringing 1300 001 880.

We can offer you support and advice about your diabetes management via a phone call or video call from the comfort of your own home.