Month: May 2025

5 ways to stay healthy in winter

Essential tips for staying fit and well in winter

When the days are shorter and the temperature drops, it can be tempting to stay indoors, be less active and eat calorie-dense comfort foods.

This may result in a weakened immune system and higher risks of developing illnesses such as the flu. Illness may be physical or mental. Some of us may experience a feeling of loneliness, some of us may experience a loss of motivation, and many of us may feel fatigued from time to time.

Looking after our health and well-being during the colder months starts with the simplest things, our daily habits, exercise routines, and diet. We’ve put together 5 simple tips to help you stay healthy in winter.

Tip 1 – Eating well to stay healthy in winter

We are what we eat. That’s why nutrition always plays an important part of leading a healthy lifestyle.

A well-balanced diet may benefit our body and mind in so many ways. Eating nutritious foods may help boost your immunity system and reduce the risk of injury. Add more vitamin C to your diet to help boost your immune system during the colder months. Vitamin C is an essential vitamin which our bodies can’t produce but can absorb through nutrition. Because vitamin C is a powerful antioxidant, it may assist in boosting our immune system.

Try to include 5 serves of veggies and 2 servings of fruits a day into your diet.

Enjoy winter seasonal vegetables, like broccoli and cauliflower, legumes and seasonal fruits such as mandarins and oranges.

In winter, most of us may prefer having comfort, hearty foods compared to a salad. Lentils are versatile and quick to prepare. They are packed with fibre, minerals, vitamins and antioxidants which may help reduce inflammation.

Tip 2 – Drink plenty of water

As 50-80% of our body is made up of water, staying well hydrated is essential for good health. During the winter months, when we all prefer staying near a fire or in a heated space, it is highly likely we can suffer from dehydration. Cooler temperatures may reduce our body’s thirst response; therefore, we may tend to drink less water during the colder months.

It is important to drink plenty of water throughout the day.

Keeping hydrated may keep your skin healthy, flush out toxins and avoid illness. There’s a higher chance dehydration can happen to younger children and older adults. As we age, the body’s ability to converse water slows down and we’re less likely to respond to changes in temperature.

Remember to drink at least 2 litres of water a day to keep yourself hydrated. If you don’t enjoy water, reach out for herbal tea. Avoid drinking coffee as it can make you even more dehydrated.

Tip 3 – Get active indoors

The winter weather may not be the best to get outdoors – so join an exercise group or physical activity program.

There are many options such as yoga, dancing or even indoor swimming. For many of us, it may be more difficult to stay motivated and committed to being active during winter.

However, taking the time to be active for just 30 minutes every day can help you stay healthy, positive and happy.

One way to help you feel motivated for exercise is to do it with your friends or join a social group for exercise. ACH Group offers exercise programs with our experienced exercise physiologists to customise a program that suits your need. Learn more about allied health services that are available to you.

Tip 4 – Get your flu shot

Colds and flu are common in winter and cause disruption to your home, social, and work life.

There are many reasons why the flu is more common in the colder months. The virus lives longer in a closed, indoor condition comparing to outdoors.

In winter, we spend more time indoors and have closer contact with one another, so it is easier for the flu virus to spread and for us to get infected.

The flu can affect people of all ages, however, people with long-term medical conditions and who have weakened immune systems are more likely to get the flu.

Don’t put yourself at risk of the flu. Contact your GP for the free vaccination or your local council or chemist for a low-cost alternative.

Tip 5 – Avoid stress and anxiety

Many of us may suffer from Seasonal Affective Disorder (SAD) during the winter season. SAD often occurs in the colder months which can negatively impact your mood and well-being.

If you’re feeling stressed or anxious, there are many ways to cope with these feelings.

Meditation and mindfulness exercises may help you to overcome any anxiety, stress and feelings of loneliness.

Try expressing any emotions you are feeling in ways such as painting, journaling, or speaking to your close ones. If you enjoy painting, why not participate in one of our art and culture experiences?

If you need further mental health support, contact the Beyond Blue Support Service. This is a free and confidential service that offers support on mental health and well-being.

Many of these tips are easy to do in our everyday life. Stay informed and up to date with our healthy ageing and wellbeing tips by following us on social media and browsing our blog.

Your best self starts with your health

Whether it’s being able to enjoy activities that you love or trying new ones, recovering from a setback, or managing an ongoing condition, we’re here to help. You can access services in your own home, or at locations across metropolitan Adelaide.

Learn more about health & wellbeing and contact us today.

Exercise right with ACH Group

Group of older people in a gym, exercising with weights to improve their balance for April Falls month.

Exercise Right Month 2025

Who moves you?

In recognition of this year’s theme for Exercise Right Month, we encourage you take a moment to reflect: Who inspires you to move?

Move for your loved ones. Move for your future. Move for the joy of feeling strong, connected, and independent. Whatever your goal or motivation, every step forward matters – and support from ACH Group’s health professionals is always within reach.

Goals and reflections of customers across ACH Group Health Studios

More than reaching a milestone

For Barb, 2025 is about more than reaching a milestone – it’s about developing and maintaining a positive outlook, staying mentally active, and being there to support her family.

She shared, “I don’t want to just live – I want to be ALIVE.”

Who moves Barb? Her family, her hope, and the inner drive to live each day with intention and energy.

Being there for everyday moments and milestones

For Patricia, movement is about presence — being there for life’s everyday moments and milestones. Her goal for 2025? To keep on keeping on.

She shared, “I want to stay fit to watch my grandchildren grow older.”

Who moves Patricia? Her family and grandchildren – and the desire to stay strong, active, and involved in their lives.

Staying in control of my life

For Donald, movement is about staying sharp, staying strong, and staying in control of his own life. His focus is clear: mind and body, working together.

He shared, “My goal is to maintain my independence and cognitive level – and to lose weight along the way.”

Who moves Donald? His determination to remain independent, and the belief that movement is the key to staying well.

Every story is different. Every step matters.

Ready to start your health and wellbeing journey?

ACH Group offers a wide range of allied health services including podiatry, exercise physiology, occupational therapy and group exercises to help support you live well as you age.

We specialise in health and wellbeing for ageing bodies and our qualified health specialists will work with you on a personalised plan to help you achieve your health goals.

Discover the Health Studio locations and services offered.

The importance of staying connected

Group of people enjoying the day at Glenelg

Feeling socially connected is more important than ever

Spending time with happy and positive friends can elevate your mood, while having stronger social ties has been linked with a lower risk of depression, healthier blood pressure and body mass index.

Human beings are inherently social creatures. As far back as we can trace, humans have travelled, hunted, and thrived in social groups for good reason.

For people who spent years pursuing their careers or raising families, retiring may lead to a decreased sense of purpose. So, while we all have an innate need for meaningful social engagement, it plays a greater role in quality of life as we age. Here are some of the endless benefits of maintaining social connections…

Gateway to quality of life

Humans are social creatures and being in contact with other people on a regular basis is a must for many people to stay physically and mentally well.

Expand your horizons

Engaging in new social groups and meeting people can introduce you to new interests and ideas to ponder.

Mentally stimulating activities build up healthy brain cells, while learning about different ways of life, helps develop a higher level of empathy and acceptance towards others.

Support network

Social supports are critical for emotional health. When you have a quality network of friends, you are more likely to have someone to call on during trying times who can listen to your problems, validate your feelings, and offer advice.

Friendship is a two-way street

When your friends are facing tough times, you will feel a sense of self-worth, purpose, and pride that you were there to support them.

Get social!

There are many social steps to beat loneliness. ACH Group provides a range of social experiences where you can meet new people, learn new skills, or revitalise past ones.

Led by experienced professionals, whether it’s one-on-one or in a group, there is a class or event that will suit your interests and needs.

No experience or prior knowledge is required – it’s all about trying something new and engaging with your community.

Explore our social experiences offer or contact us to find out more.

David Kilsby proves it’s never too late to shine on stage

When David Kilsby took the stage in Billy Elliot with Northern Lights Theatre Company earlier this year, the audience held a few familiar faces – members of the Sing for Joy Choir, where David is a proud and passionate singer.

For those who’ve harmonised alongside him each week, seeing him step into the spotlight again after years away from theatre was more than just a night out, it was a celebration of resilience, talent, and the enduring joy of performance.

David joined the ACH Group’s Sing for Joy Choir in early 2024, drawn to the music, camaraderie, and creative challenge under the expert direction of Choir Director Paul Sinkinson. But music has long been part of his story, shaped by a childhood spent around theatres and a lifetime of stage performances across Australia and overseas.

In this article David reflects on the magic of song and stage, proving that while some passions may lie dormant for a time, they never truly fade.

A man of quiet strength and many stories

David’s story begins in South Australia, where he was raised across Waikerie, Port Augusta and Adelaide. A military man by both heritage and service, he spent nearly 23 years in the Army, following in the footsteps of his father, stepfather and brothers who together contributed more than 100 years of combined service.

After retiring from active duty, he transitioned into the Immigration Department, representing Australia in posts as varied as Papua New Guinea, South Africa, Nauru and Christmas Island. Eventually, he turned his energy toward supporting veterans’ mental health through Soldier On.

Through it all, one value stayed close to his heart: staying involved

“It’s always been important to me to stay active, socially and creatively,” David reflects. “It keeps the spirit alive.”

Though David’s professional journey may seem removed from the world of performing arts, theatre has been a constant. The son of a beloved local actress and ballet teacher, David quite literally grew up backstage. “I spent a lot of time on rehearsal room floors as a kid,” he says with a smile. “Mum was always performing or directing.”

Inspired by that early exposure, he dove into musical theatre at Glengowrie High School and continued performing with roles in classics like West Side Story, Godspell and Oliver.

Curtain call in Billy Elliot

In 2025, after a nine-year hiatus and a personal battle with cancer, David made a triumphant return to the stage with the Northern Lights Theatre Company’s production of Billy Elliot. “I needed to reclaim something I loved,” he explains.

“It was difficult for me to rediscover the rhythm of learning new songs and dialogue along with the skills of performance. The cast and production team were great encouragers and by showtime I was loving my return to the stage.”

“Surrounded by such young talent, I felt old but totally energised.”

“Performing again felt like coming home and feeling alive,” David shared.

Photo from Billy Elliot, provided by David Kilsby

He played Big Davey, a miner with grit, heart and, surprisingly, a tutu. “Let’s just say I didn’t show off any great dance skills,” he laughs. “But I rocked that tutu the best of them.”

Finding harmony in the Sing for Joy Choir

David’s stage work is complemented by another meaningful creative outlet, the Sing for Joy Choir at ACH Group. Introduced in 2023, David joined officially in 2024 upon turning 65, embracing the opportunity to sing with a vibrant community of like-minded choir members.

“For someone who enjoys singing as much as I do, the choir is a godsend,” he shares. “It’s not just about the performance, it’s the connection, the challenge and the joy of making something beautiful together.”

Pictured: David alongside Paul, Choir Director, and members of the choir.

Led by Choir Director Paul Sinkinson, a respected educator from the Elder Conservatorium, the choir offers both musical excellence and emotional connection. “Paul brings technical depth and encourages us to stretch vocally,” David says. “He’s a major reason the choir is so fulfilling.”

From fortnightly karaoke nights with friends to complex harmonies in choir rehearsals, David’s love for music has only grown stronger. “Singing in a choir should be mandatory for anyone who loves music. It teaches teamwork, discipline and brings such joy.”

Making the most of ACH Group community life

David and his partner are also active participants in ACH Group’s broader social experiences, from live music outings to day tours and long lunches.

It’s about staying active, staying curious and remaining connected.

When asked which events he enjoys most, his answer is immediate. “Live music, every time.” And while he’s quick to spotlight the events, he doesn’t miss the chance to credit those who make them possible. “The staff are fantastic. They help make all this happen.”

The lasting legacy of inspiration

If there’s one person who continues to inspire David’s creative spirit, it’s his late mother Jeannie Klopper. A beloved figure in local theatre, she was still directing performances well into her late 80s, her final show being a spoken word piece for the University of the Third Age (U3A).

“She passed away at 90 last year, still creating,” David says. “She taught me that age is never a barrier to the things you love.”

David carries that lesson with him into every performance, every choir rehearsal and every shared song at karaoke. Whether it’s a golden-era musical or a choral harmony, his mother’s influence is always present.

David’s life motto is simple but profound

“Blessed are the flexible, for they shall not get bent out of shape.” It’s a fitting mantra for a man who’s worn many hats, from soldier and public servant to singer, actor and mentor.

His advice to those wondering whether it’s too late to perform, sing or take the stage?

“Stay involved,” he says simply. “Age isn’t a barrier. Be inspired by your own journey or by the amazing talent around you.”

In the future, Tevye from Fiddler On The Roof and Fagan from Oliver would be David’s dream roles.

About ACH Group Social Experiences

Create new and meaningful social connections and experience the vibrant culture of South Australia and beyond.

ACH Group provides a range of social experiences held throughout the Adelaide metropolitan area where you can meet new people, learn new skills, or revitalise past ones.

Led by experienced professionals, whether it’s one-on-one or in a group, we have a class or experience that will suit your interests and needs. No experience or prior knowledge is required to get involved – it’s all about trying something new and engaging with your community to live a good life.