Staying Active in a New City: Simple Ways to Move More

Turn exploring into exercise

In the first months, everything is new — which makes walking genuinely interesting. Choose one new street, park or neighbourhood each weekend and explore it on foot. You will learn the city faster and move more without thinking of it as exercise.

Make walking part of the commute

• Get off public transport one stop early.
• Walk to the local shop instead of driving or ordering delivery.
• Take a short walk after lunch to find nearby cafés and parks.
• Use stairs in stations and buildings when you can.

Find free and low-cost activities

Many cities offer free or inexpensive ways to move: weekly community park runs, outdoor gym equipment in parks, walking groups, community sports clubs and beginner classes at local leisure centres. Libraries and council websites often list them.

Group activities also help with something just as important when you live abroad: meeting people and feeling part of a place.

Adapt to the weather

A new climate can disrupt old habits. In colder or wetter places, good shoes and a waterproof layer make walks possible most days. In hotter places, move early in the morning or in the evening and carry water.

On days when going out is hard, a ten-minute routine at home — squats, lunges, wall push-ups and stretching — keeps the habit alive.

Track progress, not perfection

Counting steps or active minutes can make progress visible, but the point is consistency, not a number. Some weeks will be busier than others. Aim to be a little active most days and to restart quickly after a quiet week.

If you have a health condition or are starting something new and more intense, it is sensible to check with a qualified professional first.