As we move into the middle of winter, you may have found yourself naturally spending more time indoors, moving a little less, or opting for heartier meals. While these changes are expected, it’s important to recognise the specific health risks the colder months bring, and how they can place added strain on your heart and circulation.
To help you look after your heart throughout winter, Central Heart’s cardiologists A/Prof Tom Ford, Dr Adam Bland, and Dr Jennifer Barraclough share their expert advice on how to keep your cardiovascular system healthy.
The importance of staying active in winter
As the weather cools, it’s easy to fall out of good routines and become less active. Dr Bland, drawing on his background in physiotherapy and cardiology, says the key is to keep moving in a way that suits your health and fitness.
If you are older, less mobile or feeling frail:
- Get out of the house regularly, even if only for a short time.
- Take a brief walk when you feel able.
- Practise standing up from a chair several times.
- Try gentle stretching or simple balance exercises.
- Add small bursts of movement throughout the day.
Even modest efforts to get out of the house can help maintain your strength, mobility, confidence and independence.
If you’re already active:
- Keep up the momentum you have built during the warmer months.
- Adapt your routine rather than stopping when the weather changes.
- Move your exercise indoors when conditions are poor.
- Focus on consistency rather than waiting for perfect weather.
- Choose activities that are safe, enjoyable and sustainable.
The goal is not perfection—it’s to avoid a winter rut and keep moving regularly.
If your busy schedule prevents dedicated workout time, Dr Barraclough suggests focusing on incidental exercise, including:
- Parking a little further away from your destination.
- Taking the stairs instead of the lift, when possible.
- Standing at your desk during parts of your working day.
The importance of staying social in winter
While exercise is essential for your heart, staying socially active with family, friends, and local community groups is just as important. According to research from Monash University, individuals who experience social isolation and a lack of social support are 30% more likely to develop coronary heart disease or stroke.
To combat this, A/Prof Ford recommends setting aside time each week to connect with others, decompress, and recharge. He notes that sustainable lifestyle choices often have a far bigger impact on long-term heart health than short-term extremes. Keeping up regular catch-ups and getting outside helps protect against the risks of winter isolation and manage stress. As Dr Bland points out, this connection between emotional well-being and heart health is vital:
“A healthy heart is supported not just by what we do for our bodies, but also by the relationships and routines that keep us actively engaged in life.”
– Dr Adam Bland, Imaging Cardiologist at Central Heart
Listen to your body through the colder months
Protecting your heart health does not require perfection, just consistent and realistic daily habits. Most importantly, never ignore new or changing symptoms. If you notice chest discomfort, breathlessness, palpitations, or a sudden drop in your exercise tolerance, seek medical advice early.
The hidden winter cardiovascular risks
While winters on the Central Coast are relatively mild, the shift in temperature and seasonal illness can create real risks for your heart.
Flu is a well-recognised trigger for heart attacks, strokes and heart failure, especially if you have an existing heart condition. Immunisation against ‘the flu’ reduces the risk of heart attack in patients who are at high risk. According to A/Prof Ford, one of the most effective ways to protect your heart in winter is by staying up-to-date with your influenza and pneumococcal vaccinations.
Cold air can constrict blood vessels and raise blood pressure, making the heart work harder. In people with coronary artery disease, this additional strain may bring on angina.
Dr Barraclough advises paying particular attention to how you feel when walking or exercising, especially in cold weather. Consider whether you experience chest pressure, tightness or discomfort, unusual breathlessness, or a noticeable decline in exercise capacity. These may be symptoms of coronary disease and should not simply be dismissed as ageing or reduced fitness.
- Seek medical advice if you develop new or worsening exertional symptoms.
- Carry your GTN spray or tablets if they have been prescribed for you.
- Dress in warm layers and begin exercising gradually.
An exceptional standard of cardiac care
Central Heart is for patients who expect more from their healthcare. Our specialist-led approach combines clinical excellence, meticulous assessment and genuinely personalised attention. We take the time to understand the whole picture, investigate thoroughly and provide considered advice tailored to you.
When it comes to your heart, every detail matters. Speak with your GP or contact our clinic today to arrange a comprehensive cardiac assessment.