As the weather cools across Queensland, our daily habits often shift without us even realising. But winter doesn’t have to mean putting your health on hold. If you’ve been thinking about how to boost your energy or build healthier routines, now is a great time to start -without relying on free diet plans or expensive personal trainers.
In fact, winter can be the perfect opportunity to focus on small, consistent habits that help you stay strong, energised and connected. The key isn’t doing more; it’s doing little things often. These ten tiny habits are simple, practical and designed to fit real life, whether you’re working long hours, living in a rural or remote area, supporting family, or juggling everyday pressures.
#1 Wake up, warm up: It can be very tempting to hit that snooze button on those cooler, wintery mornings. Resist that temptation and try a short stretch and warm up instead. It can be as simple as getting out of bed and reaching for the sky, shaking your arms and legs and moving into some gentle marching on the spot. Get the blood flowing and the day going! This is an easy win for shift workers and those in physically demanding jobs to help prepare the body for the day ahead – no equipment or gym required.
#2 Prepare to party: This isn’t your usual party, this is a meal prep party! Get together with a couple of mates and each prepare portions of your favourite meals. Split the meals between you, so you end up with a ready‑made menu for the week. And, if you plan it well, it’s surprisingly economical too. Try this meal planning guide to get you started. This approach helps households on tight budgets, reduces food waste, saves energy costs, and builds connections. This is particularly valuable for rural and remote communities where food access can be limited.
#3 Don’t let your weekend become your weak end: It’s very easy to slip into late mornings and doona days at home. At this time of year, there’s actually lots on, and it’s a great time to take advantage of the cooler weather. Get out there and make a weekend of it, check out Jumpers and Jazz winter festival: https://jumpersandjazz.com.au/, go for a drive and take in the fresh air, scenery, and some incredible coffee with a visit to https://www.tamborinemountaincoffee.com.au/ or visit France right on your doorstep https://lefestival.com.au/ Choosing low‑cost or free local activities makes staying active more accessible, especially for people living outside major cities or managing household expenses.
#4 Get colourful: It’s especially important to get lots of fruit and vegetables into our diet this season, so make it your mission to add an extra fruit or vegetable into every meal. It could be adding diced zucchini into your bolognese or a handful of spinach to your smoothie, you won’t taste it! Soups are a great way to get lots of veg in too, here’s a great selection to whet your appetite: https://www.diabetesaustralia.com.au/recipe-tag/soup/ Soups and stews are affordable, filling, and ideal for feeding families or larger households. Healthy habits don’t have to look the same for everyone; small changes that fit your culture, family traditions, and daily life are the ones that last. This winter, think of each colourful meal as a step towards stronger immunity and better overall wellbeing.
#5 Step it up: This one will be no surprise, but getting our steps in at this time of year is so important. Queensland has so many great paths to explore. Make a date with a friend to enjoy a riverwalk, explore hiking trails, or some of the beautiful suburban walks on our doorstep. Use a free walking app like 10,000 Steps to track your steps! Walking is one of the most accessible forms of physical activity, free, flexible, and suitable for all fitness levels, and can even help boost immunity and support mental wellbeing during the cooler months. (World Health Organization, 2024; NHS, 2024; Xu et al., 2024). Tools like 10,000 Steps can help people stay motivated, even in isolated or remote areas.
#6 One daily goal: Set yourself one mini goal every day. Some days, you just need the boost of something you can tick off the list, like closing your eyes and taking ten deep breaths. Other days, you might be getting an extra 2,000 steps in or trying a new recipe. The key is one mini goal a day, whatever that may be. Mini goals help build confidence, especially for people who’ve felt health advice has been overwhelming or unrealistic in the past.
#7 Something new: When was the last time you tried something new or refreshed your interests in an old hobby? Maybe you like to paint? A casual painting session might be the thing for you. Fancy giving yoga a go? There’s lots of low cost and free options to try here. You could look for low‑cost or community‑run options, which remove financial barriers and help build social connection.
#8 By the book: Stop scrolling and get reading, set yourself a reading challenge and fall back into this great habit. It’s relaxing and a great way to both educate and entertain yourself. If you’re not already a member of your local library, what are you waiting for? While you can drop by in person for hard copy books, you can also borrow ebooks and audiobooks. Fiction, nonfiction, that new recipe book you’ve been dying to try, it’s all there at your local library. Discover your local library here. Libraries are an inclusive, cost‑free resource, supporting literacy, learning, and connection across all communities, including rural and remote Queensland.
#9 Hydration station: It’s very easy to let your hydration slip when the temperatures are a bit lower. Set up a couple of water stations around your usual routes, such as keeping a water bottle at the top of the stairs and in the car. Herbal and fruit teas are another great option, many with added health benefits too, here are some great winter warmers to set you up here. Setting up simple reminders like these can support habits without relying on apps or technology access.
#10 Winter wind down: Good sleep is essential for good health, so it’s all the more important to prioritise your rest this season. Try setting a regular wind-down time, dimming the lights, and switching off screens 30 minutes before bed to support a healthy sleep routine. Even a short, consistent routine can help improve sleep quality and energy the next day. Discover small changes for better rest here. This winter, think of your health like a slow-burning fire built gently, one small habit at a time. Keep it simple, keep it steady, and let those tiny actions add up to manage stress and support overall wellbeing. Small, consistent routines are achievable even in busy households.
If you would like a free Health Coach to create healthier habits, do the online Health Check today to see if health coaching is right for you.
My health for life is proudly funded by the Queensland Government through Health and Wellbeing Queensland, and delivered by Diabetes Australia.
Reference List
NHS (2024) Walking for health. Available at: https://www.nhs.uk/live-well/exercise/walking-for-health/ (Accessed: 1 June 2026).
World Health Organization (2024) Physical activity. Available at: https://www.who.int/news-room/fact-sheets/detail/physical-activity (Accessed: 1 June 2026).
Xu, Z., Zheng, X., Ding, H., Zhang, D., Cheung, P.M.H., Yang, Z., Tam, K.W., Zhou, W., Chan, D.C.C., Wang, W. and Wong, S.Y.S. (2024) ‘The effect of walking on depressive and anxiety symptoms: systematic review and meta-analysis’, JMIR Public Health and Surveillance, 10, e48355. Available at: https://publichealth.jmir.org/2024/1/e48355
