A Guide for Expats 

If you are an expat living in a new environment, it is so important that you ensure you can adapt your exercise regime to the local climate, terrain, and resources. The main point being that it not only enhances your fitness but it can also build a much better connection to your new expat culture and lifestyle. So, by aligning the exercise routines with your new environment you can benefit your physical and mental health, creating a sustainable, enjoyable way to stay active.

We thought we would help you meet your exercise goals by providing some top tips  on how to tailor your fitness routines in your new expat environment.

 Outdoor Activities Based on Climate

In moderate climates, like those found in parts of Europe (France, Spain, Italy and Greece in particular) and North America, outdoor running, cycling, and hiking are great ways to stay fit while exploring the local environment. Seasonal activities, like skiing in colder areas or paddleboarding in warmer coastal cities, provide variety and often encourage expats to socialize and immerse themselves in local customs.

In warmer climates, early morning or evening workouts help avoid the heat, which is essential for safe outdoor exercise. Swimming, paddleboarding, and beach yoga can make the most of warm-weather locales while minimizing heat stress risks.

Altitude Considerations

Higher altitudes, found in regions like the Andes or Himalayan cities, require adaptation due to lower oxygen levels. But, don’t forget many elite athletes use altitude training to get even fitter – just consult a physician before embarking on any new exercise regime. For new arrivals, adjusting to altitude might mean starting with moderate-intensity exercises such as brisk walking or gentle hiking before moving on to more intense activities. Over time, the body adapts, leading to enhanced endurance and stamina.

Leverage Natural Terrain

Take advantage of natural terrains like hills, beaches, and forests to add variety to workouts. Running on soft sand can increase muscle engagement, while forest trails provide a more forgiving surface for joints compared to concrete. Expats can often find local trails or groups dedicated to hiking or biking, making it an excellent opportunity to connect with locals and other expats. Websites like Internations and Meetup often provide details of local exercise groups, where you can no not only exercise together, but also potentially make new acquaintances.

Adapt to Seasonal Variations

As an expat, its not uncommon to begin a new life in a different season, if you are moving from the UK in the summer, its mid-winter in Australia and South America. Seasonal shifts can shape workout plans, so be ready to adapt as quickly as you can. You won’ t be able to change the weather! Cold winters may encourage indoor strength training or yoga, while summer months might be best suited for outdoor cardio. Preparing for winter exercise by layering clothes and choosing appropriate footwear can help you continue exercising in colder months. Embracing seasonal activities, like snowshoeing or ice skating, can also keep workouts exciting and culturally engaging.

Indoor Alternatives for Extreme Weather

For expats in regions with extreme temperatures—like the Middle East's hot summers or Northern Europe’s harsh winters—indoor exercises provide a controlled environment for safe, consistent activity. Many cities offer fitness facilities with climate control, or you can invest in home workout gear. Online workout apps and classes can supplement in-person options, providing flexibility to work out regardless of local weather conditions. Don’t forget, where its too hot to exercise in the middle of the day, night runs are very common, take the Athens Marathon or the Thessaloniki night runs. Find a local club that provides support for athletes with interests in your sports.

Sustainable Fitness Choices

Embracing local, eco-friendly practices - such as cycling for transportation or using minimal equipment - aligns with a commitment to sustainable living. For example, choosing body-weight exercises like yoga, pilates, or high-intensity interval training (HIIT) reduces reliance on gyms or equipment, supporting an environmentally conscious lifestyle. As a new expat you may find the challenge of joining a new gym too much, so, don’t forget there are a tonne of apps you can use for things like Yoga and HIIT, the DownDog app and Nike App are just two that can provide a great environment to train in.

Digital Detox and Outdoor Workouts

Outdoor activities encourage a break from digital devices, which is valuable for mental well-being. Engaging in mindful outdoor activities, such as beach runs, mountain hikes, or park yoga, can promote mental clarity and reduce stress - a helpful counterbalance to the stresses often faced by expats adjusting to a new culture.

Local Group Classes and Cultural Integration

Joining local fitness classes or sports teams offers both physical benefits and a chance to connect with the community. Many cities have local running clubs, yoga classes, or fitness groups tailored to various skill levels. Participating in these can provide a structured routine, cultural insight, and support from others who share similar fitness interests and challenges.

Adapting your fitness routine to fit your environment as an expat helps you stay active, connected, and engaged in your new surroundings. It can also help you make that adjustment to your new life that little bit easier…ensuring you make a success of your new life. Whether adjusting to altitude, embracing seasonal sports, or opting for sustainable, low-impact activities, these adjustments not only improve physical health but also enhance the overall expat experience. Tailoring your workouts to local conditions encourages you to connect with the environment and adopt a healthier, more balanced lifestyle in your new home.