From Surviving to Thriving: Creating Lasting Health in Your Retirement Journey

Last Updated on October 7, 2026 by Retire in Panama

We often discuss healthcare on this blog, but what about general health and well-being? Many of you readers are approaching or already in retirement, and, as we age, our health becomes a general concern. The Guest Post below, by Bridget Nichols, delves into the topic of Thriving as you Age through good health. To learn more about Bridget, and her life in Panama, read her Bio under the article.

 

When planning for retirement, much of the focus is on your financial health. And, if you relocate to a new country, the logistics of your move. These are critical elements that give you the security and confidence to pull the trigger and take the leap. However, it is also essential to plan for your personal health to be at its best throughout your retirement years.

Years of long hours and sitting inside behind a desk create a challenging environment to optimize your health. On top of this, the limited time to plan and prepare meals makes processed foods and restaurant meals a convenient choice.

It’s no surprise that many retirees have a goal to improve their health as part of their new lifestyle, and Panama offers many ways to do this. In the mountain town of Boquete, the beautiful climate with fresh air, outdoor activities, abundant fresh produce, and a consistent sunset and sunrise for a healthy sleep schedule all create an ideal environment for your health to flourish.

Some positive changes in your health will happen easily with changes in lifestyle that are part of the adaptation to retiring and moving to a new country. But the shifts that make the biggest impact must be purposeful, personal, and fit your lifestyle. Start with an assessment of where you currently are and then create specific health goals with small steps to get started.

A foundation for healthy aging starts with five key areas: nutrition, movement, sleep, social connections, and living with meaning and purpose.

Options to create a healthy foundation for each of these key areas are abundant in Panama. I moved from Seattle, Washington, where healthy choices are abundant but expensive. I’ve lived in Boquete for nearly five years and love how easy and affordable it is to live a healthy lifestyle. My own health has gone from good to great. Based on my experience, here are some suggestions to help you create lasting health in retirement.

Nutrition

Nutritious food is abundant in Boquete. No matter what type of diet plan you follow, plant foods are essential for supporting your health. Fresh produce is available daily at the market stalls in the center of town and in independent shops around Boquete. In addition, there are several vendors at the Tuesday Market, some of which offer online shopping so that you can preorder and pick it up on Tuesday.

Explore the varieties of fresh-picked, in-season fruits and vegetables unique to Panama. You will likely be able to enjoy the experience of picking your own fresh fruit growing on the property you rent or buy. Bananas, several varieties of citrus fruits, and mangos grow abundantly throughout the region.

There are no fast-food chain restaurants in Boquete, and most of the restaurants include healthy choices like salads, rice dishes, and fish. The local Panamanian restaurants, called Fondas, serve a low-cost buffet lunch of authentic dishes including roasted chicken, rice, plantains, and salad for about $5.

If home-cooked frozen meals better fit your lifestyle, there are also several vendors who sell frozen dishes for quick meals (Freeze and Feast, Three Men and a Cooler, and Gluten Free Gold, to name a few favorites).

In Boquete, most new expats find that their grocery bill drops significantly. For comparison, the cost of free-range eggs is about $3 per dozen, and fresh chicken breast on the bone is $1. 29/lb. While imported food items can be expensive, local products have a significantly lower cost than similar items in the United States or Canada.

Movement

It’s easy to increase your activity level in Boquete, where the weather is beautiful all year, with comfortable temperatures and sunny mornings. Take a walk on the beautiful trails in the Boquete Library Park or join one of the hiking groups to explore the surrounding nature. If you enjoy competitive sports, Pickleball and Padel are popular with daily play and periodic tournaments.

There are several gyms with low membership fees. You can also find yoga classes, Zumba classes, and personal trainers to customize your fitness plan. And, if you love gardening, improve your fitness while creating a tropical paradise around your home.

With less development, high elevation, and the vast amount of vegetation, Boquete’s air quality is excellent. You can enjoy outdoor exercise with the confidence that the air is clean. Compared to when I was living in my previous home of Seattle, I never have to worry about the impact of air pollution on my health.

Sleep

Sound and restful sleep is essential for optimal energy levels as you age. A consistent sleep schedule is natural in Boquete with the small variation in sunset and sunrise times throughout the year. The nights are cool, perfect for sleeping.

Living in Boquete reminds me of summers when I was young, when I’d spend the days being active in the sunshine and then sleep soundly, waking refreshed.

When you are choosing a place to live, be aware of the potential for noise from traffic, social gatherings, dogs, and roosters that may be disruptive to your sleep.

Social Connections

After retirement, social connections can become less frequent. Without the daily interaction with coworkers, spending time with others is no longer built into your lifestyle. This can lead to isolation and loneliness. As a retiree in Panama, you already have one thing in common with every other expat: the courage to take on the adventure of moving to a new country.

The Boquete community is very welcoming, and there is a wide variety of opportunities to connect with others. Hiking groups, book clubs, quilting and knitting groups, dance lessons, bridge clubs, and pickleball games are just a start.

On Mondays, the Boquete Library hosts Boquete Community Chats on a variety of topics for a donation of $2. These events are an opportunity to learn about Boquete, the services, and the people while connecting with others.

Several restaurants feature live music, offering a fun venue to meet others.

Living with Meaning and Purpose

After retirement, the things in your life that connect you with meaning and purpose may change, especially if you’ve recently left a rewarding career or you choose to live further away from family. One way to create more meaning and purpose is to volunteer your time and talents to help others. In Boquete, there are many opportunities to volunteer. Some of the local organizations with thriving programs include:

• Club Rotario de Boquete
• Rotary Sunset Club of Boquete
• DogCamp Boquete
• Boquete Handicap Foundation Thrift Store
• Amigos De Animales Spay/Neuter Clinic
• Boquete Health & Hospice
• Buenos Vecinos Boquete
• Amigos Del Parque

What you choose will depend on your interests, abilities, and time. Start with one or two things to explore, and you will find many more opportunities from there.

If one of your goals for retirement is to improve your health, Panama, and specifically Boquete, offers an ideal environment to thrive physically and mentally. Healthy food is affordable and abundant, outdoor activities in the fresh, clean air are the norm and support good sleep, and the community offers opportunities to connect and volunteer.

You’ve earned your retirement years, and now is the time to thrive as you continue your journey into your next adventure. Creating a foundation for vibrant health starts with small, daily choices that can have a significant positive impact on your health as you age.

If you have any questions about healthy living in Boquete, please reach out and ask!

Expat Bridget Nichols retired from her career as a dietitian and health coach to Boquete, Panama, in 2020. She and her husband chose Boquete after completing the Retire In Panama Tour in June 2019. Since retiring, all that Boquete offers has helped her create a lifestyle of daily activity, healthy eating, and rewarding friendships. Her vision for 20 years from now is to be an 82-year-old athlete. See BridgetNichols.com to learn more.