Stay healthy and active in Spain: Wellbeing tips for Expats from Generali Expatriates

In recent years, numerous studies have highlighted the benefits of physical activity for overall health. For expatriates living in Spain, whether you’ve just arrived or have made it your home, staying active can play a key role in adjusting to a new lifestyle and managing the stresses of relocation. For example, it is known that following an aerobic exercise programme for just 15 minutes a day, three times a week, can reduce the risk of developing Alzheimer's by almost 40% after the age of 45 (source).

In addition, exercise—whether amateur or more intense—helps prevent cardiovascular diseases and strokes, controls blood pressure, cholesterol, and triglycerides, and supports bone health. Therefore, even if you already have life insurance, it's highly recommended to maintain regular physical activity.

How regular exercise boosts your health

While the physical benefits of exercise are often emphasised, it’s important to note that there are also significant mental health advantages. For starters, exercise is known to reduce stress and anxiety. When a person is stressed for long periods, their body releases substances like adrenaline and cortisol, which are mainly responsible for anxiety and depression. However, physical exercise counteracts these substances by promoting the production of endorphins—also known as the "happiness neurotransmitters." Additionally, exercise normalises blood pressure, breathing, and heart rate, helping to create a sense of relaxation and wellbeing that combats everyday stress.

For expatriates—whether you’ve just arrived in Spain, already feel settled, spend part of the year here, or are still considering the move—regular exercise can be a powerful ally for your emotional wellbeing. Staying active offers a healthy outlet for everyday stress, helps combat feelings of isolation, and supports a positive mindset as you adapt to life in a different country.

Moreover, researchers at the University of Michigan have found that walking briskly in nature can boost short- and medium-term memory by up to 20%. Physical activity has also been shown to improve focus, concentration, and memory retention.

Exercise: key to a stronger, longer life

Exercise not only helps prevent diseases and maintain psychological balance, but it also contributes to a longer and healthier life. One of the key benefits of regular physical activity is its ability to strengthen the immune system.

Several theories explain this, with some suggesting that exercise helps eliminate bacteria from the lungs, reducing the risk of airborne diseases. Others point out that exercise enhances the production of antibodies and white blood cells, enabling the body to detect and fight illnesses more quickly. Additionally, some scientists believe the beneficial effects of exercise stem from the increase in body temperature, which prevents bacterial growth.

It can be safely assumed that these benefits of physical activity lead to a longer and more fulfilling life. Studies have shown that individuals who stay active (through moderate-intensity exercise) tend to live longer and enjoy a better quality of life. For those adjusting to life in Spain, incorporating exercise into your routine can be a vital part of staying healthy and active, no matter where you’re from.

How exercise can improve your sleep quality

The link between exercise and sleep is profound and complex. Regular physical activity can significantly improve sleep quality, which in turn benefits overall health and wellbeing. Exercise releases endorphins, hormones that promote relaxation and reduce stress. This calming effect can help you fall asleep more quickly at night. Moreover, regular exercise helps regulate the sleep-wake cycle, meaning you’ll feel more alert during the day and sleepier at night, leading to deeper, more restful sleep.

When you are moving to a new country, managing sleep quality is key to adapting to your new environment and routine. As your body adjusts to a new life, regular exercise can help promote better sleep patterns, aiding in the transition to your new surroundings.

However, it’s important to note that intense exercise just before bedtime can have the opposite effect and make sleep harder to achieve. To maximise the sleep benefits, it’s recommended to finish your workout a few hours before bed to allow your body to gradually wind down.

Boost your confidence and self-esteem with exercise

Regular exercise not only strengthens your body but also nurtures your mind. As you commit to an exercise routine, you begin to notice positive changes in your physical appearance and your ability to take on physical challenges. These accomplishments can increase your self-esteem and confidence.

Additionally, exercise releases endorphins, which generate feelings of happiness and euphoria, improving your mood and self-image. As you feel stronger and more capable in your body, you’re more likely to feel confident in other areas of your life as well. Regular exercise also helps you set and achieve goals, further enhancing your sense of accomplishment and self-worth. In summary, exercise doesn’t just strengthen your body—it also boosts your mind and spirit, helping you approach life with a positive and confident mindset.

It’s also a fantastic way to meet new people and feel part of a community. Many expats in Spain find that joining a local gym, yoga class, hiking group, or sports club helps them connect with others—whether locals or fellow foreigners—creating a stronger support network and a deeper sense of belonging.

And let’s not forget the natural beauty Spain offers: from scenic coastal paths and mountain trails to year-round mild weather that invites you outdoors. Regular walks, beach runs or weekend bike rides are more than exercise—they’re a chance to explore your surroundings and embrace the healthy, relaxed Spanish lifestyle.

Protect your future while enjoying life in Spain

Living well means planning ahead. Whether you're embracing a more active lifestyle, settling into your new home, or simply enjoying the sunshine, it's important to ensure your loved ones are protected. Generali Expatriates offers flexible life insurance solutions designed with expats in mind—so you can focus on your wellbeing today, with peace of mind for tomorrow.

Our network of over 200 expat brokers and agents is here to offer personalised guidance. Find your nearest broker or agent here, request a quote now or learn more about our life insurance options right on this page.