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Tips to Stay Healthy and Fit while Studying Abroad

Updated on 20 October, 2023

Bulbul Sharma

Bulbul Sharma

Manager- Content @upGrad

Staying in shape, fit and healthy while studying abroad becomes difficult, especially if you stay in a country renowned for its cuisine. Although studying abroad fundamentally denotes change, you should not have to compromise your health. Finding ways to keep in shape when overseas is an excellent way to come out of your comfort zone and learn more about the new town. 

Enlisted are some excellent tips to stay healthy and fit while studying abroad.

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Working out in the Morning

Often students do not have enough time for exercise as they need to prepare for their examinations and projects. Excluding exercises is one of the easiest ways to fall off the wellness wagon. Sometimes, you skip exercising after a full day of classes, hanging out with friends, and sometimes for your time off. 

Nevertheless, you will always have a reason why you do not have time to exercise. The best way to follow your exercise routine is to work out early in the morning. It helps in creating a routine, prioritizing your health, and starting your day with good energy with plenty of time for learning and exploring the new city.

Healthy and Timely Diet

Health is also about the things that you put into your body. Therefore, it is also essential to take care of your diet. Your main diet should consist of food rich in carbohydrates, proteins, and fibers, such as lentils, rice, pasta, and soups. Remember to add a dash of green vegetables and some seasonal fruits for a healthy diet.

Besides having a balanced meal, you must maintain a good eating schedule. Start with a healthy breakfast, such as a mixed fruit smoothie. Include a snack high in protein in the mid-morning. It helps regulate your blood glucose level to boost your energy. You can enjoy a hearty lunch, but do not forget to add some carbohydrates and salads to your dinner. Above all, try having dinner at least a couple of hours before bedtime. This, for sure, is the best tip to stay healthy and fit while studying abroad.

Cook for Yourself 

Cooking your food all by yourself is one of the hardest things to manage in a foreign land. Often you might feel like tasting everything available. However, you must remember that you are staying in a host country and have plenty of opportunities to try everything. You must not fit everything in the first few weeks. Try to cook for yourself, as eating outside can be unhealthy and expensive. Cooking for yourself does not mean missing out on the local cuisine. You can grab the ingredients for your cooking from the local farmers and the local market. Fruits and vegetables are healthier and cheaper than focaccia, crepes, kebabs, and pain au chocolat. Investing in healthier options helps you keep in shape and reduce expenses.

Drink Plenty of Water

The human body consists of 60% of water by weight. Therefore, you cannot give up drinking water or substitute it with aerated drinks or other beverages like tea and coffee. Keeping yourself hydrated is the ultimate form of self-care. Experts recommend carrying a bottle of water and sipping water throughout the day. Do you often experience fatigue and headache? It is your body’s indication of the deficiency of water.

Timely Rest

The harmful effects of sleep deprivation are beyond your imagination. It can also cause fatigue and headaches. A prolonged lack of sleep affects your mood, irritates you, and causes psychological disorders such as hallucinations. As a student, you need a minimum of eight hours of sleep for the optimum functioning of your brain and body. Taking a small nap often makes a huge difference. Undoubtedly, students experience high pressure due to studies and assignments. However, you can perform best when you are well rested. This is why experts call it the best tip to stay healthy and fit while studying abroad.

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Follow a Routine

Each individual has a body clock that determines the time to sleep, wake up and eat. When you deviate from the routine, it affects the normal functioning of your internal systems. Continuous deviating from the routine weakens your immune system. It further makes you vulnerable to infections and sickness. Therefore, you must follow a routine despite your study pressure.


Besides your physical fitness, you also need to be psychologically fit. Following a healthy social life prevents instances of depression. Therefore, besides studies, you must involve yourself in socializing. Time spent with peers rejuvenates your mind, keeping you focused on your studies and career goals.

Avoid Binge Drinking and Smoking

Consuming alcohol is not a taboo in most foreign lands. Having alcohol in the right quantity never affects a person’s health. However, drinking too much of anything, including alcohol, negatively impacts one’s mind and body. Most students believe that cigarettes are stress relievers. On the contrary, smoking does more harm to the body than any other substance. Avoiding cigarettes is one of the best tips to stay healthy and fit while studying abroad. 

Go for Regular Checkups

Every institution, including colleges and universities in most countries, organizes annual health checkup camps. Try not to avoid these, as most offer free checkup facilities. Attending such camps helps identify an illness or disease in time.


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Making efforts to stay healthy overseas can improve your experience of studying abroad. It helps you make new friends, adjust to local customs, boost your energy and immune system and enjoy better sleep. If you are a fitness freak at home, maintaining your health is not difficult during your stay overseas. However, if you are more of a Netflix and do not ask me to move sort of person, beginning and maintaining a healthy lifestyle abroad is an excellent idea.

Bulbul Sharma

Manager- Content @upGrad

Bulbul is a self-driven professional and an expert writer & editor. She has been a part of the ed-tech industry for the past 2 years now and is motivated to provide study abroad aspirants with factually correct and relevant information. Her knack for impactful writing makes her blogs worth a read!

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