5 practical tips for staying fit as an expat in the Netherlands

In this article, Sudeep Patnaik from Factor75 takes a look at the challenges of sticking to your health routine as an expat in the Netherlands, based on his experience of relocating to Amsterdam from Germany.

Relocating to the Netherlands is a whirlwind experience filled with excitement and new adventures. When you first moved here, you were probably excited to explore a new culture, meet new people and, of course, dive into the local cuisine. However, perhaps your schedule started filling up with work and social commitments. This makes it harder for you to stick to your health goals.

Whether it's the demands of your job or adjusting to a new culture, maintaining a healthy lifestyle often takes a backseat. But with a few practical strategies, you can stay on track on your health journey.

Adapting to a new lifestyle

The Dutch lifestyle is healthy, but it can be quite different from what you're used to. Take cycling for example. It's the most common way to get around, which is fantastic for your fitness but might require some time getting used to. If it's been a while since the last time you pedalled your way across town, your legs might feel like jelly to begin with.

The struggles of sticking to a diet abroad

Between navigating supermarket aisles and Google-translating Dutch labels, finding nutritious food that's right for you can feel like solving an intricate puzzle - especially if you're following a specific diet, like keto or vegan. Did you know that volkoren means whole-grain? Neither did I when I first arrived!

Traditional Dutch snacks don't always fit with a health-conscious lifestyle (looking at you, bitterballen and stroopwafels). Plus, the Dutch have embraced cuisines from around the world, meaning there's temptation at every corner.

Time constraints

Picture this: as someone who's always been health-conscious, you decided to stick to your healthy habits even after moving. At first, it seemed easy enough. You packed some snacks and made a mental note of the local grocery stores and gyms. But soon, the whirlwind of expat life caught up with you. Between adjusting to a new work culture, making new friends and learning a new language, finding time for your health routine seems impossible.

You're determined. You're ambitious. But your schedule is likely packed from dawn till dusk, so here you are now, reaching for the nearest broodje kaas (cheese sandwich) for a quick fix. If only there was an easier way to stick to your health goals without even thinking about it!

5 practical tips to stay on track

Here are a few practical tips to help you stay healthy with a busy schedule:

1. Use your bike whenever you can

It takes some practice at first and the traffic can be quite an adjustment, but getting on your bike everyday is the perfect way to stay on track while living in the Netherlands. Just make sure you own a raincoat for those inevitable rainy days - the Dutch will always cycle, no matter the weather!

2. Find a workout buddy

Staying motivated can be easier with a friend by your side. Find a workout buddy who shares your fitness goals. Whether it's a colleague, neighbour or a fellow expat, having someone to exercise with can keep you accountable and make workouts more fun.

3. Make use of local resources

The Netherlands is known for its high-quality public amenities. Take advantage of local parks, swimming pools and fitness centres. Many cities also offer community sports leagues and fitness classes that help you stay active and meet new people too.

4. Explore local markets

The Netherlands is known for its vibrant markets. Take advantage of fresh, local produce. Not only will this support local farmers, but it also adds a bit of adventure to your routine. If you're unsure where to start, try the Saturday organic farmer market on Noordermarkt in Amsterdam where you'll find everything from organic vegetables to artisanal cheeses and freshly baked whole-grain bread.

5. Stay well-rested

Busy schedules can lead to neglecting basic needs, like sleep. Prioritise getting at least seven to eight hours of sleep each night. Good sleep is fundamental to maintaining your energy levels so you can be at the top of your game, anytime.

Stick to your routine

Making the time to go to the gym or ride your bike everywhere provides many benefits. Even if you are an expat with a busy schedule, carving out a little bit of time each week to focus on your health will boost your confidence and help to improve your overall quality of life.

When life moves fast, sticking to your health goals might seem challenging but you don't have to do it all on your own. Factor75 meals are ideal for eating healthily when you're always on. When you need to refuel fast, your meals are ready-to-heat, eat and enjoy. No cooking, no clean-up and no hassle - just more time to focus on your goals. Stay determined, stay ambitious and try Factor75 today.