Adjusting to a new place and culture while studying abroad is undoubtedly a stressful experience at times; thus, it is important to figure out ways that help you relieve some stress and obtain a sense of normalcy. An important strategy for me when I’m in a new and stressful environment is getting some exercise. As a long-time runner, nothing makes me feel more like myself than going out for a nice run. Getting out to exercise can be a great way to see and learn more about the place you’re staying in a way you wouldn’t otherwise. The physical and mental benefits of exercise can also be extra meaningful when studying abroad. I had a difficult time getting to sleep when we first arrived in Ghana while adjusting to a new time zone, unfamiliar small bunk bed, mosquito net, and heat; getting in just a 30-minute workout made falling asleep much easier.

While it may seem difficult to find the space or time to work out while studying abroad, it is possible. Based on my experience here in Ghana as well as previous experiences studying and traveling abroad, I’ve developed tips for getting in exercise while away from home and provide a summary of my typical workout routine here in Ghana.

Tips for Exercising Abroad:

-Find Friends to Exercise With: Whether you have cohort-mates from your study-abroad group or new friends in the country you are studying, exercising with friends can make the task much more fun.  Having a workout pal can provide accountability and increase the likelihood of completing a workout. Additionally, having another person around can provide a sense of security, something that might be important if you feel unsafe going out in an unknown town for a run alone. I’ve been fortunate to have a handful of cohort-mates in our group to go out on a few runs in Accra which made me feel more secure in a new, large city. I’ve also had some workout pals for at-home workouts and learned new exercises to incorporate from them (including awesome ab exercises from Carlos and incorporating the use of resistance bands thanks to Hi’ilani who brought along this great, easy-to-pack workout item and has kindly let me use them during this trip).

-Workout in the Morning: Especially if you are in a hot and humid climate like tropical Ghana, getting up around sunrise and exercising during the coolest part of the day can make the task of physical movement less excruciating. Additionally, getting a workout in at the start of the day means you will not have the excuse of being too tired after a long day of class or work. (Granted, this tip depends on your personal preference; I’m not always a morning person, so several of my workouts have been in the evening around 6:30-7pm when the sun is down and it is also a bit cooler).

-Go for a Walk: Depending on where you are, opt to walk somedays instead of taking public transportation. Walking is an excellent way to get in some exercise while also getting yourself to where you need to be. You might also discover a cool new shop, meet a nice neighbor, or get a photo of the cool sculpture/ street artist you come across.

-Join a Local Gym If Possible, But Don’t Depend on Having Access to a Gym: When I was teaching English in Spain, I overcame winter blues by joining a gym that had a pool and spinning courses. The sauna at the gym was a great extra motivator to make it in for a workout. You should also consider joining a local sports team if this is an option in your location- many nations have local football (aka soccer) clubs. This can be a great way to learn a new sport. However, it is important to realize that having access to a gym similar to what you are used to at home might not be possible- this has been the case here in Ghana. Not having a gym shouldn’t be an excuse to not exercise. There are ways to get in a good workout without weights or equipment (i.e. my at-home workout below).

-“Yen sa!” (“Let’s Dance!” in Twi)- Go out and dance: If you like music, a great way to discover local music and get in a fun workout is to go out and dance at local bars/ clubs. Music and dance are important aspects of almost every culture.  Some of my favorite memories in my travels involve dancing including learning traditional dances with locals of Amantani island on Lake Titicaca and brushing up on my salsa skills with great dancers in Costa Rica. You can burn anywhere between 200 to 400 calories with just 30 minutes of continuous dancing. We’ve been lucky to find a few places in Accra with great Afrobeat’s, locals with amazing voices, and several of us in the group have enjoyed getting our groove on.

Kisa’s At-Home Ghanaian Workout Routine:

• Run the stairs of student housing for 3 songs worth of time (hopefully you have more than one set of stairs); Alternative cardio: Dance for 3 songs worth of time with intermittent sets of jumping jacks.

• 10-20 push-ups (do modified pushups on your knees if necessary)
• 2 to 3 reps of 15 Squats or Side Squats (use resistant bands on side squats if possible); 1-2 minutes of a wall sit is another option
• 20 reps of an ab exercise (when not a timed exercise); these are some of the ab exercises I have used:
  1. Sit-ups
  2. 1-minute elbow plank
  3. Leg raises or flutter kicks
  4. Bicycle crunches
  5. Carlos’s killer CrossFit hollow hold/ hollow rock exercise- basically a reverse superman pose- push your lower back into the floor with legs and arms extended straight, rock by leaning toward your feet and not moving any joints- continue rocking motion, keeping your body in a half-moon shape
• 10-20 tricep dips from a chair or a ledge
• Standing side leg-lifts and kick-backs (again use resistant bands if possible)
• But-raises- 10 reps then hold for 1 minute
• Another 10- 20 pushups
• Another set of an ab exercise of your choice
• Shoulder extensions with resistance band
• 2 to 2 reps of 10 Pistol squats (one-legged squats; I hold onto a chair or wall for balance)
• Last set of either push-ups or tricep dips
• End with some light stretching

*This routine is a flexible roadmap and was often adjusted/ cut short as needed.

**Video of Carlos leading Sophia and I in an at-home ab workout; Photo of Hi’ilani’s great workout resistance bands.

abs video for blog