The Expat Advantage: How to Stay Fit in Japan

Moving to Japan is a transformative experience. From the vibrant culture to the deep-rooted traditions, living here can reshape the way you think, work and even how you approach health and fitness.

As a health coach working with busy professionals, I’ve helped hundreds of expats navigate life in Japan. The good news? Japan naturally supports a healthier lifestyle—you just need to lean into it. Here’s how you can maximize Japan’s built-in health advantages while avoiding common pitfalls.

1. Walk More, Drive Less

In Japan, walking is built into daily life. Public transport forces movement, whether it’s standing on a train, biking to the station or walking between connections.

5,000 to 10,000 daily steps can burn 200-400 extra calories—without setting foot in a gym.

How to leverage this:

• Embrace the “no car” lifestyle—even if you have one, default to walking.
• Take the stairs instead of escalators or elevators—Tokyo’s metro stations make it easy.
• Turn walking into a habit. Walk to work, get off at an earlier station or schedule “walking meetings” instead of sitting in cafés.

2. Eat Like the Locals (Smaller Portions, More Variety)

Japanese meals prioritize balance over bulk, featuring lean proteins, fermented foods and plenty of vegetables. This is a major reason Japan’s obesity rate (3.7%) is the lowest among OECD countries.

How to leverage this:

• Prioritize quality over quantity. Opt for nutrient-dense meals instead of large portions.
• Try washoku (traditional Japanese meal). A variety of small dishes makes meals more balanced and satisfying.
• Slow down and enjoy your food. It aids digestion and prevents overeating.

3. Make Movement a Daily Ritual (Without “Working Out”)

In Japan, fitness isn’t just about gym time, it’s woven into daily life and to stay fit. Whether it’s Radio Taiso, biking or casual stretching, people move consistently instead of relying on structured workouts.

How to leverage this:

• Bike instead of taking the train. It’s faster, cheaper and keeps you active.
• Join a local fitness community such as SOGO Fitness for accountability and fun.
• Incorporate active recovery. Walk after meals, stretch in the morning or do light bodyweight exercises at home.

Final Thoughts: Why Many Expats Gain Weight in Japan—And How to Avoid It

At first glance, Japan’s lifestyle makes it easier to stay fit—more walking, smaller portions and plenty of daily movement. So why do so many expats gain weight? Because Japan’s drinking and social culture can work against them. Nomikai (after work drinking parties), all-you-can-drink deals and late-night ramen stops quickly erase the benefits of walking and portion control.

Many expats arrive lean but gain weight, feel sluggish and struggle with their health after a few years in Tokyo. But it doesn’t have to be that way. With the right strategy and accountability, you can enjoy Japan’s lifestyle without wrecking your health.

I’ve helped countless expats drink smarter, stay fit despite nomikai culture and build sustainable habits that work within life in Japan. Your health is your greatest asset. Let’s make sure Japan’s lifestyle works for you—not against you.

Book a free consultation here: https://www.menyahinga.com/free-consultation/