“Don’t worry, it’s just a little cold,” promises the parent dropping off a sniffling grandchild.

Sound familiar?

For kids, a runny nose or mild cough is often just another pitstop on the long, tumultuous journey of childhood illnesses. But for older adults, that same “little cold” can turn into something much more serious.

Though spending time with young family members may be a favorite pastime, it can increase your exposure to the flu, COVID, and respiratory syncytial virus (RSV). Knowing why this happens can help you avoid catching illnesses from your grandchildren and have a healthy, uneventful winter.

Why do respiratory viruses spread so easily around kids?

Children love to share toys, smiles, hugs, and yes—germs. Young kids pick up viruses easily at school, daycare, play groups, and various activities, and they don’t always have the built-in habits needed to stop illness from spreading.

Common reasons viruses spread quickly among children include:

• Frequent close contact with others
• Touching faces, toys, and surfaces constantly
• Less consistent handwashing
• Coughing or sneezing without covering their mouths

Toddlers and pre-school-age kids can experience 8 to 12 illnesses every year, while school-age kids and preteens generally get sick 5 or 6 times a year.

When families get together—especially indoors during colder months—viruses spread even faster. Holiday festivities, school activities, birthday parties, and casual visits all create the perfect conditions for germs to pass from child to adult. If you’re 65 or older, that’s an important health concern.

Why are colds and flu worse as you get older?

As we age, our immune systems naturally become less responsive. This means your body may not fight infections as quickly or effectively as it did when you were even a few years younger. According to the Centers for Disease Control and Prevention (CDC), adults 65 and older are at higher risk for serious complications and death from respiratory infections like the flu.

What starts with mild illness symptoms can sometimes lead to:

• Pneumonia
• Bronchitis
• Worsening of chronic conditions like asthma, chronic obstructive pulmonary disease (COPD), heart disease, or diabetes
• Hospitalization

Recovery from the flu and other respiratory illnesses can also take longer, leaving you feeling weak or fatigued for weeks or even months.

Family gatherings: where the germs are lurking

Wintertime family get-togethers feel safe and familiar. But they’re one of the most common ways viruses spread due to:

• Close conversations
• Shared meals
• Hugging and kissing ‘hello’ and ‘goodbye’
• Playing games together
• Shared bathrooms and common spaces

Even if your grandchild was recently sick and now seems mostly better, it’s wise to take precautions. The flu, COVID, and other viruses can spread before symptoms  appear—and sometimes  even after they start to improve.

How can I stop catching colds from my grandchildren? 8 tips

It’s not necessary to avoid your grandkids entirely during cold and flu season. The goal is to reduce your risk while staying connected with your favorite pint-sized people. These practical steps below can help.

1. Get vaccinated. Vaccination is, hands-down, the most effective way to prevent severe respiratory virus complications. It should be a high priority for older adults and people with chronic health conditions like heart disease, diabetes, or obesity.  

“At NCOA, we continue to champion evidence-based immunizations as a safe, effective way for older people to protect their health, independence, and quality of life,” says Dorothea Vafiadis, Senior Director of NCOA’s Center for Healthy Aging. “All older adults should discuss their personal risk factors with their doctor and get their flu, COVID, and RSV vaccines.”

Vaccines won’t prevent every infection, but they greatly lower the risk of complications that can lead to hospitalization and a loss of independence. This can mean the difference between an ICU stay and a relatively short recovery at home.   

2. Wash hands—yours and theirs. A simple handwashing routine, practiced throughout the day, remains one of the simplest and most effective defenses against illness:

• Lather your hands with soap and water for at least 20 seconds.
• Encourage grandkids to wash their hands when they arrive at your home, after sneezing, before eating, and after using the bathroom.
• Keep hand sanitizer (with an alcohol content of at least 60%) in an accessible place for quick, on-the-go cleanups.

3. Set gentle boundaries when kids are sick. Give yourself permission to take measures to protect your health, even when it makes you (or others) feel sad or disappointed. After all, you want to stay healthy and enjoy your family for as long as possible!

If a grandchild has any of the following:

• A fever
• A bad cough
• Vomiting or diarrhea
• Other clear signs of illness

Consider postponing visits until they’re feeling better. You might say, “Let’s wait until everyone’s healthy so we can make the most of our time together!”

4. Improve airflow indoors. Good ventilation helps reduce the concentration of respiratory viruses in the air.

CDC offers the following tips to ensure cleaner air:

• Increase fresh air indoors by opening up windows and doors when possible. Use exhaust fans to improve airflow.
• Use your home’s ventilation system to keep air moving. If you have a central heating and cooling system with a filter, set the fan to the “on” position (instead of “auto”) when you have visitors. Use pleated filters, and replace them every three months or as recommended by the manufacturer.
• Consider a portable air cleaner with a high efficiency particulate (HEPA) filter to help remove virus particles from the air, especially in shared spaces.
• When weather allows, take your social activities outdoors, where airflow is strongest and the risk of virus spread is lower. Fresh air makes a bigger difference than many people realize.

5. Encourage good hygiene. In addition to frequent handwashing, remind your grandkids to cough or sneeze into the bend of their elbow—not their hands, or worse, the air. This is because respiratory droplets can travel several feet through the open air and infect others. Since kids rarely touch the inside of their elbow, they’re less likely to spread germs that way.

6. Avoid close, face-to-face contact when illness is circulating. As hard as it can be, try to skip kisses when your grandchildren or someone in their household are sick. Sit a little farther apart, and avoid sharing food, drinks, or utensils.

You can still spend quality time with your grandkids without close contact. Focus on activities like reading, games, and talking.

7. Clean high-touch surfaces frequently. Pay attention to surfaces kids touch often, such as:

• Toys
• Doorknobs
• Remote controls
• Tablet screens or smartphones
• Bathroom fixtures

Start by cleaning visibly dirty surfaces with a cleaner containing soap or detergent. Then, disinfect with sanitizing sprays or weaker bleach solutions to kill germs and reduce the spread of germs throughout your home.

You can make your own low-cost bleach solution by mixing 1/3 cup of bleach per gallon of room temperature water. When using bleach, be sure your space is well-ventilated, and it’s a good idea to wear gloves and eye protection.

8. Practice self-care. It may seem simple, but things like getting enough sleep, eating well, and managing your stress levels can help keep your immune system in top form. When your diet is poor or you’re constantly running on empty, it’s much more difficult for your body to fight off germs.

Staying engaged without putting yourself at risk

Being cautious doesn’t have to mean being distant from your family. You can:

• Make it a point to schedule visits when kids are healthy.
• Choose outdoor activities like bundling up and going for a walk.
• Use video calls when you or family members are ill, or when virus activity is high in your area.
• Plan shorter visits during viral outbreaks.

Signs a “cold” might be something more

If you’ve recently spent time around sick children, it’s important to pay attention to any symptoms that arise. Keep the following in mind:

• Cold symptoms are generally milder than the flu or COVID and tend to develop gradually. They may include a runny or stuff nose, mild cough, sneezing, and sore throat.
• Flu symptoms often come on suddenly and include high fever and chills, muscle aches and headache, sore throat, and extreme fatigue.
• COVID symptoms can overlap with cold and flu symptoms—but may also include loss of smell and/or taste, shortness of breath, chest pain, and gastrointestinal issues.
• Early RSV symptoms are similar to a cold, but more advanced cases can include rapid or labored breathing, chest tightness, and wheezing.

See our guides to distinguishing the flu or COVID from a common cold or RSV from a common cold. 

Call your health care provider if you experience:

• Persistent high fever (above 101°F / 38.3°C) and/or chills
• Shortness of breath/difficulty breathing
• Chest pain or pressure
• Unusual, debilitating fatigue or confusion
• A cough that worsens or won’t go away
• Symptoms that don’t improve after a few days

Trust your instincts—if something feels off, it’s best to seek medical advice. With the flu and COVID, early intervention is important. Antiviral medications can help ease symptoms and shorten the duration of your illness, but they’re most effective when started within 48 hours.

Practice common sense during flu season

Your grandkid’s cold may be minor for them—but for you, it can carry real health risks. By being proactive and mindful throughout the winter months, you can avoid getting sick from your grandchildren without sacrificing the family time you cherish.

Get more tips for surviving flu season.