
Families in the cold season: How to strengthen your children's immune system and stay active
Cold season is upon us again and you are wondering how you and your family can stay healthy during the cold season? We will show you how you can strengthen your children's immune system and keep the whole family fit at the same time. With our health tips and creative ideas for outdoor activities, you can stay active in autumn and winter!
Strengthening the immune system: The key to an active family in autumn and winter
Especially when the days are getting shorter and the temperatures are getting cooler, it is important to strengthen the immune system of the whole family . A strong immune system not only helps prevent colds, but also keeps you fit for all the adventures that autumn and winter have to offer.
Strengthening children's immune systems: How to do it
Children are often particularly susceptible to infections because their immune systems are still developing. Here are some tried and tested health tips to strengthen the defenses and immune systems of (young) children:
- Balanced diet: Make sure you eat a diet rich in vitamins with lots of fruit and vegetables. Vitamin C, D and zinc are particularly important for a strong immune system. If you're in a hurry, you can also use our Immune Fit° cubes and ImmuneFit° tablets .
- Sufficient sleep: Depending on their age, children need between nine and 13 hours of sleep per night. A well-rested body can better defend itself against pathogens.
- Regular exercise: Encourage your children to do daily outdoor activities in autumn and winter. Fresh air and exercise strengthen the immune system.
- Stress reduction: Make sure your children have enough rest and time to play. Stress can weaken the immune system.

Active families in autumn and winter: outdoor activities for all weather conditions
Rain and storms can't get you down! Autumn offers numerous opportunities for family adventures outdoors. Here are some ideas on how to stay fit in autumn and enjoy the colorful season at the same time:
- Kite flying: A classic autumn activity that delights young and old. Perhaps you want to make your own kites beforehand?
- Bike ride to a farm or food stall: Combine exercise with buying local autumn products. Pumpkins, for example, are nutritious and healthy - perfect for a strong immune system!
- Pumpkin Bowling: Set up a bowling alley in the garden or park (an old board or paved area will often do). Use small pumpkins as bowling pins and a larger pumpkin as a bowling ball. Decorate the pumpkin bowling pins with funny faces for extra fun. Then you can turn them into delicious soup. If you don't want to play with your food, you can also use (inedible) ornamental pumpkins.
- Leaf mandala competition: Collect colorful autumn leaves and hold a competition to see who in the family can create the most beautiful and creative mandala out of natural materials. Take photos of the artwork as a souvenir.
- Chestnut mini golf: Build a mini golf course in the garden or park using chestnuts as balls. Use natural materials such as sticks, stones and leaves to create creative obstacles.
And what about winter for active families? Here too, the rule is: just do it! If you are well equipped and warmly dressed, nothing stands in the way of an outdoor adventure. How about these ideas , for example? This way you can stay fit and have a lot of fun even in winter :
- Ice sculpture gallery: Freeze colorful water balls in different shapes and use them to create an ice sculpture gallery in the garden. Illuminate them in the evening with tea lights or LEDs for a magical effect.
- Snow Graffiti: Fill spray bottles with water and food coloring and spray colorful patterns and images into the snow to create an outdoor art gallery.
- Winter Obstacle Course: Build an obstacle course in the snow that includes elements like igloos to crawl through, snow mountains to cross, and ice surfaces to slide on. Time it and hold a family tournament.
- Winter photo safari: Organize a photo safari through your neighborhood or a nearby park. Give each family member a camera or smartphone and make a list of winter motifs to photograph. You can then compare your photos at home and compile the best shots in a winter album or hang them on the wall as a collage.
- Scavenger hunt: Is it just too cold and inhospitable outside? Then get active at home. For example, with a scavenger hunt through the whole house.
These activities are not only fun , but also strengthen the immune system of the whole family through exercise in the fresh air.
The right clothing in autumn and winter: How to keep the family warm and dry
In order to stay healthy during outdoor activities in autumn or winter, the right clothing is crucial. In addition, the inner laziness of going out in wind, rain or frost is easier to overcome if you are optimally equipped. Here are some tips for the right autumn and winter clothing:
- Onion principle: Several thin layers keep you warmer than one thick one and can be adjusted depending on the activity and temperature.
- Waterproof outer layer: A good rain jacket and pants are essential for fall and winter adventures with the family.
- Breathable materials: Functional clothing wicks sweat away from the body and keeps you dry.
- Warm hat and gloves: A large part of the body heat is lost through the head and hands. Hats and gloves are therefore a must.
- Sturdy footwear: Waterproof, non-slip shoes ensure warm feet and a sure step.
With the right equipment, nothing stands in the way of your outdoor activities in autumn and winter! Our tip: It is best to try on children's clothing for autumn and winter beforehand . Online orders are usually not very useful here. You can often get clothing that has been tried and tested in practice from other parents whose children have outgrown their autumn and winter clothing.
Sports in autumn and winter: Why now is a good time to get active
Many people tend to cut back on their exercise in autumn or winter. But there are good reasons to stay active then: autumn and winter offer perfect opportunities to stay active and promote the health of the whole family. In contrast to the often oppressively hot summer days, the moderate temperatures of autumn practically entice you to go outside and often create ideal conditions for outdoor sports, especially with children . In winter, your family can do a lot to build endurance with simple walks or easy hikes - beginners in particular should avoid intensive exercise when the temperatures are very low and the ground is very hard.
Exercising in the fresh air not only acts as a natural mood enhancer , effectively preventing the dreaded autumn and winter blues, but also boosts the immune system . Regular sporting activities strengthen the immune system of children and adults and make us fit for the upcoming cold season. This way we can enjoy the second half of the year to the fullest and at the same time actively support our health. Now and immediately , very simply and as quality time with the whole family .
So whether jogging in the park, cycling through colorful autumn forests or family hikes through snowy landscapes – autumn and winter offer numerous opportunities to be active together and strengthen the family’s immune system.
Stay fit in winter without intensive strain: outdoor activities for the cold season
When it is very cold outside, there is a lot of snow and the ground is frozen solid, some sports and activities such as jogging, cycling or mountain hiking are often too strenuous or even dangerous for inexperienced people or children. Fortunately, there are still many ways to stay active as a family:
- Sledding: A classic that delights young and old and provides exercise at the same time.
- Building a snowman: creative and active at the same time – perfect for a snowy winter day with the whole family.
- Winter hike : Discover magical landscapes and enjoy the clear winter air.
- Ice skating: A great winter sport for the whole family that promotes coordination and endurance.
These activities not only keep you fit, but also strengthen your immune system through exercise in the fresh air.
Nutrition for a strong immune system: tips for the whole family
A balanced diet is crucial to strengthening the immune system and staying fit during the cold season. Here are some health tips for an immune-boosting diet:
- Lots of fruit and vegetables: At least five portions a day provide important vitamins and minerals.
- Foods rich in vitamin C: citrus fruits, peppers and broccoli, for example, support the immune system.
- Foods containing zinc: pumpkin seeds, oatmeal and beef strengthen the immune system.
- Probiotic foods: Yoghurt, kefir and sauerkraut promote healthy intestinal flora.
- Drink enough: Water and unsweetened teas keep the mucous membranes moist and support the immune system.
- Supplements and more: In addition to our Immune Fit° cubes and ImmuneFit° tablets, you can also try our Iso Drink. This supplies the body with important nutrients and electrolytes - and if you mix it with warm water, it also provides a wonderfully warm feeling of well-being on cold days. Almost like the "hot lemon" from grandma's winter bag of tricks.
What to do if the whole family is sick?
Despite all precautions, a cold can affect the whole family . Here are some tips on how to best handle the situation:
- Rest and relaxation: Allow yourself enough sleep and rest periods.
- Drink plenty: Warm teas and broths support recovery.
- Use a humidifier: Humid air makes breathing easier and relieves coughing.
- Pay attention to hygiene: Regular hand washing and separate towels can prevent the further spread of a cold in the family
- Use home remedies: Inhalations with salt water or herbs can relieve symptoms.
Stay healthy through autumn and winter with family activities and prevention
Whether it's autumn or winter: with the right strategies, the whole family can get through the cold season fit and healthy . Regular outdoor activities , a balanced diet and targeted measures to strengthen the immune system help prevent colds in everyday family life and strengthen the immune systems of children and parents. The most important rule , however, is: use the variety that autumn and winter offer to be active as a family and experience new adventures. This way you not only strengthen your health, but also create valuable family memories. Stay curious, creative and, above all, keep moving!
* contains carbohydrates
° at Immun Fit: Vitamin C, B6 and B12 each contribute to the normal functioning of the immune system.
A varied, balanced diet and a healthy lifestyle are important.
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all images: @iStock
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