Best Fitness Exercises for Students Studying Abroad

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We all want our physical and mental health to be in good shape. Students who are indulged in fitness exercises often perform better in their academics. Working out regularly can help students abilities to focus on tasks and bring a better outcome. In the post-COVID era, everybody is conscious about keeping their body in shape. Students studying abroad are concerned about their physical health because it’s hard for them to acclimatize to the environment and food there. This article will provide you with some of the best fitness exercises for students studying abroad.

Here are some of the best fitness exercises for students studying abroad.


Push-ups are very popular and basic expertise for beginners. This simple exercise can be done anywhere without any equipment. A push-up is done by starting from the prone position and pushing your upper body against the ground. Push-ups are done to build overall strength and focus on pectoral muscles, triceps, chest and anterior deltoids.

Also read – Changing Trends and Career in Physical Education


Pull-ups are upper-body strength exercises which focus on back muscles, triceps, core and biceps. Pull-ups also help in burning some calories also. For this exercise, you need a bar and grip it tightly with your hands. Then pull your upper body towards the bar and release slowly. Doing pull-ups regularly will build your body strength, burn fat and enhance your metabolism. An average adult must do 8-12 pull-ups in a single set to stay fit.


For those who want to build endurance, shredded body and burn calories real quickly, running is the best option. Running is a form of aerobic exercise. Daily running for 20-30 mins on the road or track or treadmill will help you in building stronger bones, weight management, burning calories, and cardiovascular fitness. Regular running will also increase your mental health and you can perform better at school. Start by stretching your body and easy jogging. Those who have any medical condition must consult a physician first. An average adult or adolescent must cover a 3-5km distance while running. The best time to do running is in the early morning.

Also read – How to Become a Fitness Trainer?


Swimming is one of the most satisfying exercises. People who swim for 30-40 minutes a day have a good body shape. When you are in a pool or any other water body, you try to resist the water and move your hands and legs to stay on the surface. That movement of hands and legs allows you to float on water. This can be done in an orderly manner. 

For those who are beginners and don’t know how to swim, here’s a tutorial – stay on the side of the pool and try to float your legs. Try to lift your legs and maintain a flat posture. Then flap your legs simultaneously and keep your head straight. Repeat this method again and again. Try to take deep breaths when doing this exercise, as this will increase your heart rate and lung capacity.

Cardio & Strength Training

Students who have weight loss and strength building as one of their goals must try cardio and strength training exercises. There are some very simple cardio and strength training exercises which can be done at home and the gym as well. Here are some cardio exercises which you can do anywhere – Skipping Ropes, High-Intensity Interval Training (HIIT), Low-Intensity Cardio, Mountain Climbers, On Spot Running, etc.

Students who want a better metabolism and stronger body must do strength training at least 2 times a week. While doing strength training, a metabolic increase happens by adding muscle tissues, which requires the body to use more energy, increasing caloric burn. A chemical called lactic acid is released in your body while doing strength training.


Plank is another exercise which you can do anywhere, without any equipment. Plank is an isometric core and upper body exercise. For beginners, you can start by doing planks for 30 seconds hold and then gradually increase the time. Adding planks to your workout will help in reducing your belly fat and build stronger core muscles. You can also add variations while doing planks like side planks, one-hand planks or legs in-out.

Power or Brisk Walking

Power or Brisk walking is the act of walking when you exceed the normal speed of walking. In Brisk walking, your average speed needs to be between 6 to 9 km/h. Studies have shown that people who do Brisk walking for 30-40 minutes daily more calories on a large scale, the number may depend on your speed and distance. 

Power or Brisk walking also builds your core and leg muscles. It is one of the best cardiovascular exercises you can perform anywhere. It also helps in curing heart disease, some cancers, type 2 diabetes, and osteoporosis.

Outdoor Sports

While studying abroad, you will have lots of opportunities to indulge in outdoor activities and sports. Outdoor sports will keep you physically active and fit. Here are some very popular outdoor sports which will keep you fit and healthy – Football, Tennis, Baseball, Basketball, Long Jump and High Jump, badminton, Cricket, and many other sports.

You can also join a club when studying abroad which will offer you many opportunities to grow both professionally and personally.

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