Staying active, healthy and sporty in Portugal

Living in Portugal means more than enjoying beautiful beaches and sunny weather – it’s also a fantastic place to stay active and enjoy a longer, healthier retirement.

You will find a host of new sports and active pastimes to take up, and they feel so much more tempting when the weather’s fine!

So whether you’ve just taking up padel, fancy getting good at golf, looking at those Atlantic rollers with adventurous eyes or just fancy taking up pilates to slow the aging process – Portugal is for you.

Life in Portugal makes it easy to lead a healthy lifestyle.

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Golf in Portugal

Portugal is considered one of the top golfing destinations in Europe – and with good reason. From the manicured fairways of Vilamoura and Quinta do Lago to hidden hillside gems in the north, it’s paradise for golf lovers. The Algarve alone boasts more than 30 high-quality courses, several of which regularly win international awards.

It’s no surprise that many people buy property in Portugal specifically to enjoy year-round golfing. The good news for residents is that many clubs offer discounted rates or membership deals, especially outside of peak tourist season. Off-season tee times can be booked for as little as €30, and twilight deals or flexible passes are common for those with a more relaxed schedule.

For beginners and casual players, Portugal is just as welcoming. Driving ranges and golf academies are widely available, staffed with English-speaking professionals who cater to all experience levels. It’s never too late to pick up a club here. Better still, golf in Portugal is a sociable affair – join a league, attend a tournament dinner or enjoy a post-round drink at the clubhouse terrace with fellow golfers from around the world.

Coastal sports in Portugal and watersports

The Atlantic coastline is one of Portugal’s defining features – and it opens up a playground for water-based activities. From the surf breaks of Ericeira and Nazaré to the calm sailing coves of the Algarve, there’s no shortage of ways to get on, in or near the water.

Surfing is especially popular, with world-class waves available all year. Towns such as Peniche and Sagres have thriving surf cultures, complete with lessons, rental shops and beginner-friendly beaches. If balancing on a board isn’t for you, try paddleboarding, kayaking, or windsurfing. You’ll still get your fix of fresh sea air.

Sailing is another favourite, particularly in coastal cities with established marinas. Licenced schools offer beginner and advanced sailing courses, and many expats get involved with local regattas or buy a small boat to enjoy Portugal’s calm bays. Additionally, sea fishing – from shoreline angling to boat charters – remains an affordable and peaceful way to spend the day.

Coastal Portugal is also ideal for regular beach runs, sea swimming clubs and outdoor yoga sessions. If you’re drawn to the sea, you’ll find living here allows you to incorporate it into your routine with ease.

Fitness and wellbeing with sports in Portugal

Beyond specific sports, Portugal’s wider approach to health and wellbeing is one of the reasons so many people move here. The warm weather, fresh food and laid-back lifestyle help people feel physically and mentally better – and you don’t have to spend a fortune to maintain your fitness.

Gyms and leisure centres are easy to find in cities and larger towns. Unlike in parts of Northern Europe, memberships here are usually cheaper – with prices around €25–40 per month being typical. Most gyms offer a wide mix of classes including yoga, Pilates and dance, often led by instructors who speak English.

You’ll even find free outdoor gyms across Portugal. These public exercise stations, often located in parks or seaside promenades, are ideal for strength, cardio and stretching workouts. Popular with all ages, they’re a perfect way to break a sweat in the sunshine without spending a cent.

Whether you’re a gym-goer or prefer a gentle walk with sea views, Portugal helps keep fitness easy, low-cost and enjoyable. That’s one of the reasons why so many international residents find themselves healthier here than in their home countries.

If you’re ready to start looking for a home overseas, you should book a call with one of our property consultants. They’ll be able to answer all your questions and set you on a path to your Portuguese home.

Long-distance walking and cycling routes

If you enjoy exploring at a slower pace, Portugal is ideal for long-distance walking and cycling. The climate makes it possible to stay active for much of the year, and the country’s coastline, river valleys and countryside offer plenty of scenic routes.

Portugal is full of walking and cycling trails – from the forests of Sintra to the Algarve’s coastal boardwalks – and many of them are marked and maintained. The famous Rota Vicentina along the southwest coast is particularly popular, whether you’re doing short day hikes or longer treks between villages.

Many retired expats set themselves personal challenges by completing multi-day routes in stages, mixing activity with relaxed sightseeing and café stops. There are also plenty of local walking groups and informal cycling communities, especially in areas with established expat populations.

Popular long-distance options to consider

• Coastal trail networks with multi-day routes that can be tackled in shorter sections over time
• Pilgrimage routes that are well-marked and suitable for walking or cycling at your own pace
• National park and countryside routes for more adventurous walkers and keen cyclists
• Gentler rides on quieter roads and routes suitable for e-bikes in rolling inland areas

As with any long route, it’s worth planning around the hottest months, choosing shaded stages where possible, and building up gradually if you’re returning to fitness.

Tennis and padel in Portugal

Portugal is a great place for expats and retirees who want to stay active with racket sports. Tennis has a long tradition here, with courts and clubs in most towns and cities. Many clubs offer coaching, social doubles sessions and friendly competitions that make it easy to meet people and build a routine.

Padel has also become hugely popular in Portugal. It’s easy to learn, sociable, and generally lower-impact than tennis, which makes it appealing if you want a fun workout without putting too much strain on joints. You’ll find padel courts at sports centres, clubs and residential developments, particularly in larger cities and popular expat areas.

If you’re new to either sport, look out for beginner group sessions or social “mix-in” games. They’re one of the quickest ways to feel part of a community.

Football in Portugal

Football is more than just a pastime here – it’s a passion. Whether you’re in Lisbon, Porto or a sleepy Algarve town, you’ll see football pitches tucked into nearly every neighbourhood and crowds gathering around TVs on match days. Supporting football – both local and international – is deeply embedded in Portuguese life.

The big clubs – Benfica, Porto and Sporting CP – dominate the headlines, but you’ll also find vibrant lower-league and regional matches, which are a joy to attend. Watching games live is refreshingly affordable, with tickets often available for under €20. The atmosphere is friendly and family-friendly, a far cry from the rowdier scenes you may expect elsewhere.

If you’re itching to get involved, many communities – especially in the Algarve and other expat-heavy areas – offer amateur leagues and casual kickabouts. Pitch types can vary, with many being hard-surface courts – great for fast-paced five-a-side. Portugal is also, like South America, into futsal, an indoor five-a-side version.

Joining a local team is a brilliant way to meet people, practise your Portuguese and stay active. In expat circles, it’s not uncommon to find teams specifically formed by newcomers or international residents, so don’t be shy about asking around.

FAQs about sports and active lifestyles in Portugal