The 4 Best Strategies To Stay Healthy When Living In A New Country

  Feb 20, 2024
Reviewed by Vivek Upadhyay

How to stay healthy while living in another country

Moving to a new country is an exciting adventure, but it also brings some challenges. When it comes to staying healthy, you’ll likely have a few road bumps. When you’re in a new place, everything from the weather to the food can be different from what you’re used to. 

These changes can affect both your body and mind. Just about every aspect of your life may look and feel different. This means that doing the same things you’ve always done may not keep you as fit as before. 

The food will be different, getting enough exercise might be a challenge, and navigating the healthcare system will not come easily. In this article, we’ll give you several tips and strategies to stay wholesome when living in a new land. 

Navigating the healthcare system

When you move to a new country, one of the first things you should do is understand its healthcare system. It can be very different from what you’re used to. In some countries, it is free or low-cost for everyone. 

In others, you need to have insurance or pay a lot of money for medical services. Some countries require you to have international health insurance to even get a visa.

Start by researching it in your new land. Look for information online, or ask people who already live there. You can also check with local government offices or fitness departments. 

They can give you details about how the system works and what you need to do to get healthcare when you need it, finding a local doctor is also vital. In some places, you might need to register with a doctor as soon as you arrive. 

In others, you can just go to a clinic whenever you need to. Find out how it works in your new home, and get registered if you need to. It’s good to do this before you get sick, so you’re ready just in case.

Adapt to the local cuisine

Adapt to local cuisine

When you move, you might find that the types of meals available, the way they’re prepared, and even meal times are different from what you’re used to. This can be exciting but it can also cause some digestion issues.

Maintaining a balanced diet is one of the biggest factors to stay fit. Balance means getting the right mix of nutrients from a variety of meals. This includes carbohydrates, proteins, fats, vitamins, and minerals. It might take some time to figure out how to balance these nutrients with new cuisine, but it’s worth it for your fitness. 

If you have dietary restrictions or allergies, it’s vital to learn how to express these in the local language and find suitable food options.

changing your diet suddenly can affect your digestion or energy levels. It’s a good idea to make changes slowly. This lets your body adjust without too much stress.

Did You Know? 

Going abroad is mostly a family decision, 70% of corporate transferees are married or partnered 

Stay physically active

Why fitness is important to Health

Staying physically active is an indispensable part of staying fit, especially when you’re adapting to life in a new country. Exercise not only keeps your body strong and fit but also helps in managing stress and improving your mood.

If you’re used to going to a gym, look for local gyms or fitness centers in your area. Many gyms offer a range of classes that can fit different interests and fitness levels. Joining a gym can provide a sense of routine and normalcy, which can be comforting when everything else around you is new. 

Adapting your existing exercise routine to your new environment is also key. If you previously enjoyed jogging in a park but now live in a city with limited green space, you might switch to indoor workouts or explore city running routes. On the other hand, if you’ve moved to an area with beautiful natural landscapes, take the opportunity to try outdoor activities like hiking, swimming, or biking.

Don’t neglect your mental health

Mental healths

Taking care of your mental health is as vital as looking after your physical fitness, especially when you’re adapting to life in a new country. Moving abroad can be a thrilling adventure, but it can also bring challenges like culture shock, homesickness, and the stress of navigating a new environment. 

Homesickness among expats is very common. Missing your family, friends, and familiar places is natural. Keep in touch with loved ones back home, but also make an effort to build new relationships. Making social connections can greatly improve your mental well-being.

Did You Know? 

There are over 50 million expats, and only 8.4 millionaires are defined as corporate transferees. 


As we’ve explored in this guide, staying fit in a new country involves having a strategy. With adaptability, patience, and self-care, you can make the most of your time in your new land, staying healthy and enjoying all the new experiences it has to offer.