Regular exercise and a controlled diet are simple ways to keep health problems at bay. If you are an expat who is looking to keep fit abroad then you will find that adding exercise to your daily or weekly schedule will also add years to your life.

Depression

Feelings of isolation and depression when you move abroad are common. Take heart from these research findings…regular physical activity is known to have potent anti-depressant effects on people. 

Cardio Vascular Risk and Type 2 Diabetes

At least 150 minutes per week or medium intensity exercise or 90 minutes per week of high intensity exercise is required to lower the risk of cardio vascular disease and type 2 diabetes. You could combine the two to create a balanced work out which suits your pace and lifestyle.  Regular exercise makes the exercised muscle more receptive to insulin thereby controlling blood sugar levels in diabetes patients.

Osteoporosis

Weight bearing exercises to strengthen bones and bone tissue supplemented by a diet rich in Calcium and Vitamin D help to reduce the onset of osteoporosis. 
 
High blood pressure

Practicing relaxation techniques like yoga or tai chi for just twenty minutes everyday helps to reduce stress the biggest cause of high blood pressure. 

Loss of memory

Physical activity does wonders for cognitive decline and loss of memory often experienced by healthy aging persons.

Arthritis

Weight loss is guaranteed to give positive results to patients suffering from arthritis.  What’s more?  Those who exercise with a partner are known to achieve higher levels of weight loss.  Ask your partner, spouse or a friend to join you in your quest for wellness and see the results.

Physical activity is a great stress buster and here are some ways of incorporating it in your life abroad…

• A walk in the park or a quick jog won’t eat in to your busy schedule; it will just help you to get your daily dose of exercise.
• Swimming or cycling with your spouse or kids are great ways of blending family time with health.
• Yoga or tai chi, relaxation techniques which are best learnt under an instructor are for anyone who wants to be healthy and relaxed.
• Membership of a local gymnasium will put you in touch with all the equipments and facilities that you are looking for.
• The perks of joining an aerobics class, taking dance lessons or hiring a personal trainer are exercising under the watchful eye of an instructor.
• Learn the art of breathing and meditation at community centers, simple yet effective measures of incorporating wellness in to your life.

Whatever way you choose to exercise, here are a few simple dietary tips to achieve overall health and well being…

• Incorporate fresh fruit, vegetables and nuts in your daily diet.
• Keep off saturated fats.
• Switch to brown rice and whole wheat bread.
• Eat fewer sweets and sodium.
• Eat freshly cooked food.
• Avoid fried foodstuff and aerated drinks.
• Drink 6-8 glasses of water everyday.
• Drink one cup of green tea everyday.
• A simple brew of water, honey and cinnamon powder is known to give numerous health benefits.
• Reduce the intake of caffeine.

Whatever method of exercise you choose remember to supplement it with dietary changes and have fun while you’re at it!