Panama for Retirees: Slow Travel, Culture & Comfort on a Budget
It’s easy to fall in love with Panama — especially for retirees seeking a warm, affordable, and enriching travel experience. Nestled between Costa Rica and Colombia in the heart of Central America, Panama offers vibrant cities, small traditional villages, and some of the most diverse landscapes in the world. Whether you’re considering long-term travel in retirement or simply a month-long escape from winter, Panama delivers an ideal mix of culture, comfort, and cost savings.
A Retiree-Friendly Destination in the Tropics
Panama boasts one of the world’s most diverse biospheres, and it shows in its landscapes: misty mountains, lush valleys, dormant volcanoes, and coastlines that touch both the Pacific and Atlantic Oceans. It’s perfect for retirees who enjoy nature, culture, and warm weather.
The dry season from December to April is the best time to visit. And unlike many other destinations, Panama is very safe for travelers — especially important for seniors and retirees traveling independently or as a couple.
Getting to Panama Is Easy — Even for First-Time Retiree Travelers
We flew from Calgary to Denver on United, then transferred to COPA for a 4-hour flight to Panama City. The city is well connected with direct flights from major U.S. and Canadian hubs like Toronto, Montreal, Miami, and Houston — making it an ideal option for retirees who want easy travel access without long layovers.
Upon arrival, we arranged a private car through our property manager. For just $50, our driver Edwin met the four of us at 6:30 AM, loaded our luggage into his Porsche Cayenne, and gave us a quick tour of the city en route to a local grocery store. It was a smooth and pleasant welcome — highly recommended for retirees who prefer comfort and convenience.
Grocery Prices & Cost of Living in Panama
Panama uses the U.S. dollar for currency, and while it also has its own Balboa coins, credit cards are widely accepted and ATMs are readily available. We like to keep around $300 USD in cash between the two of us — it’s easy, safe, and accessible.
We found that the cost of groceries, produce, meat, and wine was significantly lower than back home. We cooked most of our meals, which let us enjoy local ingredients and save money. For the entire month, four adults spent just $300 each on groceries and wine — that’s $10 per day. We feasted on lobster, tomahawk steaks, fresh fish, and countless delicious homemade meals, proving that retirement travel can be affordable and indulgent.
Local Culture & Slow Travel in Panama
One of the joys of slow travel in retirement is being able to fully appreciate the rhythms and traditions of a place. In Panama’s many small villages, we encountered locals dressed in traditional white cotton garments with colorful bodices and scarves. These communities have preserved their customs and ways of life, which we found fascinating and respectful to witness.
We speak enough Spanish to get by, but Google Translate helped us with conversations. In Panama City, many businesspeople and tourism workers speak English, but in the villages, a little Spanish goes a long way. If you’re retired and considering travel abroad, brushing up on basic Spanish is a great way to enrich your experience.
Final Thoughts: Why Retirees Love Panama
Panama checks all the boxes for budget-conscious, culturally curious, and comfort-loving retirees:
Safe, affordable, and accessible
Diverse landscapes and vibrant culture
Excellent infrastructure and healthcare
A blend of local charm and modern comforts
What Retirees Should Look for in Panama City Accommodations
- Recently built or newly renovated unit
- Full-time property manager or host on-call
- Gated community or secure building
- Fully equipped kitchen for cooking local ingredients
- Ensuite bathroom with walk-in shower
- Strong air conditioning and/or ocean breeze ventilation
- High-speed internet for streaming, calls, or staying in touch
- Outdoor space – balcony, terrace, or garden
- Scenic views – ocean, canal, or skyline
- Nearby grocery stores and walkable areas
- Easy access to taxis or ride shares
Where to Stay in Panama City, Panama
Planning your trip to vibrant Panama City?
Known for its stunning skyline, colonial old town, and easy access to the Panama Canal, Panama City blends Latin energy with international comfort — perfect for retirees, slow travellers, and adventurers alike.
Here are trusted platforms where you can book your stay in Panama City, Panama:
Booking.com – Browse hotels, boutique stays, and stylish apartments: Explore Panama City accommodations on Booking.com
Expedia – Compare hotel deals and packages in the city and historic Casco Viejo: Find Panama City stays on Expedia
Hotels.com – Discover Panama City hotels and earn free nights with Hotels.com Rewards: Search Panama City hotels on Hotels.com
VRBO – Find private condos and unique rentals perfect for longer stays: See Panama City rentals on VRBO
Travel Tip:
Stay in or near Casco Viejo for historic charm and walkable streets, or choose the Punta Paitilla or Obarrio areas for modern comfort close to restaurants, shops, and the waterfront.
The view from our condo
Safe, Scenic & Budget-Friendly Accommodations for Retirees
Panama City offers a wide range of accommodations that are affordable, safe, and ideal for retirees. As budget travelers who enjoy a bit of comfort and style, we always look for the most value for the least money. We had a checklist in mind when booking: a newly built or recently renovated property, full-time property manager, fully equipped kitchen, ensuite bathroom, swimming pool, air conditioning, strong Wi-Fi, great outdoor space, and—most importantly—a fantastic view.
We found exactly that in our vacation rental on Isla Naos, located at the far end of the Amador Causeway. The condo complex overlooked Panama Bay, offering a front-row seat to one of the world’s great engineering marvels. During our 7-day stay, we watched dozens of ships pass just 300 yards in front of us on their way through the Panama Canal. At any given time, 40 to 70 ships were anchored offshore, their lights glowing like a floating city after dark.
It felt like we had the entire complex to ourselves. Aside from the occasional person at one of the two beautiful pools, we rarely saw another soul. It was peaceful, quiet, and incredibly scenic—perfect for retirees who want relaxation and privacy without sacrificing security or access.
The weather in Panama City was consistently sunny, with daytime temperatures around 90°F (32°C). Thanks to a steady ocean breeze, the evenings cooled off to the low 70s (21–22°C), making it very comfortable. We only needed a bit of air conditioning at night for a good sleep.
The complex was also fully gated with 24/7 security. Each time we entered via Uber or taxi, the guards checked IDs and inspected trunks. This level of security is common throughout Panama City, and while it may seem excessive, it made us feel safe and well looked after—a real plus for retired travelers looking for peace of mind.
Click here for Accommodations
One of several viewing platforms along the Amador Causeway
Amador Causeway: A Scenic, Retiree-Friendly Attraction in Panama City
One of the best things to do in Panama City — especially for retirees looking for safe, scenic outdoor activities — is to spend time along the Amador Causeway. This beautifully landscaped 3-mile stretch connects the mainland to three islands: Isla Naos, Isla Perico, and Isla Flamenco. Originally constructed as a breakwater for ships waiting to transit the Panama Canal, the Amador Causeway is now a beloved destination for both locals and visitors alike.
Lined with palm trees, tropical flowers, and well-maintained walkways, the causeway is ideal for leisurely strolls, biking, and people-watching. There are frequent benches and observation decks, perfect for relaxing while enjoying the ocean breeze and stunning views of the Panama City skyline or the ships anchored in the bay. It’s a favorite spot for retirees looking for gentle exercise and safe walking paths in a vibrant, well-patrolled area.
At night, the Amador Causeway comes alive under colonial-style lighting, giving it a warm, welcoming feel. You’ll find local Panamanians fishing, picnicking, and gathering with family — especially on weekends when the causeway becomes a festive hub of activity.
Each of the connected islands offers something unique. Our retiree-friendly condo was located on Isla Naos. Isla Perico and Isla Flamenco feature marinas, casual restaurants, wine shops, and mini markets, plus bike rental stands and local craft kiosks. For fun and culture, you’ll find live music, karaoke nights, and plenty of outdoor dining options. There’s even a children’s water park and a stretch of food carts serving up everything from hot dogs to ceviche — perfect for visiting grandkids or retirees who enjoy local street food.
BioMuseo: A Must-See Museum in Panama City for Retirees Who Love Nature and Design
Just 3 miles from our condo on the Amador Causeway, the iconic BioMuseo is one of the top cultural attractions in Panama City — especially for retirees interested in biodiversity, history, and architecture. Designed by world-renowned architect Frank Gehry, the museum’s bold, colorful rooftop design was inspired by Panama’s vibrant natural palette. The building itself resembles wind-blown fabric and symbolically represents the dramatic tectonic shift that formed the Isthmus of Panama over 3 million years ago — a geological event that changed the world’s climate and biodiversity forever.
Inside, the BioMuseo features 8 fascinating galleries exploring Panama’s ecological richness and global significance. It’s a wonderful experience for retirees who enjoy interactive exhibits, learning opportunities, and thoughtfully designed spaces. The museum was built at a cost of $95 million and has become a landmark for both tourists and locals.
We recommend planning to spend at least 2 to 3 hours at the museum — more if you decide to join a guided tour or have lunch at the on-site café, which offers beautiful views and relaxing outdoor seating. At $16 per person, admission is reasonably priced, and there’s a combo ticket option available that includes the Miraflores Locks Visitor Center — a smart choice if you’re interested in Panama Canal history as well.
For retired travelers, the BioMuseo offers a perfect balance of education, culture, and comfortable walking — all set in a scenic, easily accessible location.
There are 65 stalls in the Panama City fishmarket
Mercado de Mariscos: A Top Culinary Experience for Retirees and Food Lovers in Panama City
If you’re a retiree who loves seafood and local food experiences, the Mercado de Mariscos (Seafood Market) is an absolute must when visiting Panama City. Just a 15-minute drive from the Amador Causeway via the scenic Cinta Costera coastal highway, this bustling market is a feast for the senses — and one of the best local food experiences for slow travelers.
The large white building with its blue roof was a gift from the government of Japan to the people of Panama, and inside, you’ll find over 60 stalls packed with fresh fish and shellfish from Panama’s Pacific and Caribbean coasts. From whole fish to fillets, lobster, prawns, and octopus — it’s truly a seafood lover’s paradise.
Upstairs, the Mercado del Marisco restaurant offers a unique and flexible dining option. You can either order off their extensive seafood menu, or do what the locals (and savvy travelers) do: buy fresh seafood downstairs from the vendor of your choice, then bring it up to the restaurant where they’ll cook it for you on the spot — however you like it.
We picked up a pound of lagostina (like small lobster tails) for just $8 USD, and the restaurant cooked it in a rich garlic butter sauce with a side of crispy fried yuca for $10 more. A crisp glass of white wine cost only $4, and a local beer just $3. It was hands-down one of the best meals of our entire trip — fresh, flavorful, and incredibly affordable.
Whether you’re a retiree looking for authentic cultural experiences or a foodie traveler seeking the best local bites, the Mercado de Mariscos delivers. In fact, I’d return to Panama City just to eat here again.
Old Town with glass skyscrapers in the background
Casco Viejo: Panama City’s Historic Heart and a Must-Visit for Retirees
No trip to Panama City is complete without exploring Casco Viejo, also known as the Old Quarter. Founded in 1717, this historic neighborhood was built after the original city—then nearly 200 years old—was destroyed by pirate Captain Henry Morgan. The new location was chosen for its easier defense against future attacks, and today, it’s one of the most vibrant and walkable areas in the city.
Spanning roughly 40 blocks, Casco Viejo has undergone a dramatic transformation in recent years. Once a neglected and unsafe district, it is now a thriving hub of historic architecture, boutique hotels, rooftop bars, and cultural landmarks. While there are still a few areas best avoided after dark, most of Casco Viejo feels safe and welcoming to retirees and tourists alike.
Significant investment and restoration have brought this neighborhood back to life. Nearly every block is home to active construction and renovation projects, with design and architecture firms from around the world participating in the revitalization. You’ll often see teams of architects and engineers walking the streets in hard hats and carrying blueprints—evidence of the neighborhood’s rebirth.
The architectural restoration is respectful and beautiful, maintaining the character of the original colonial buildings. As a retiree traveler, you’ll love wandering the narrow streets and admiring ornate balconies, decorative ironwork, and colorful facades. Highlights include the Panamanian Presidential Palace (Palacio de las Garzas) and the beautifully restored National Theatre of Panama.
Casco Viejo is also home to a growing number of boutique accommodations, artisan shops, galleries, and restaurants. Many rooftop bars offer stunning sunset views of the ocean and the modern Panama City skyline, making them a perfect place for a slow traveler to unwind.
Casco Viejo’s narrow streets and heavy traffic can be frustrating for taxis and ride shares. To save time and money, ask your driver to drop you off at one of the main entrances and enjoy the rest on foot. It’s a walkable, compact neighborhood, perfect for exploring at a leisurely pace.
Where to Stay in Panama City, Panama
Here are trusted platforms where you can book your stay in Panama City, Panama:
Booking.com – Browse hotels, boutique stays, and stylish apartments: Explore Panama City accommodations on Booking.com
Expedia – Compare hotel deals and packages in the city and historic Casco Viejo: Find Panama City stays on Expedia
Hotels.com – Discover Panama City hotels and earn free nights with Hotels.com Rewards: Search Panama City hotels on Hotels.com
VRBO – Find private condos and unique rentals perfect for longer stays: See Panama City rentals on VRBO
Travel Tip:
Stay in or near Casco Viejo for historic charm and walkable streets, or choose the Punta Paitilla or Obarrio areas for modern comfort close to restaurants, shops, and the waterfront.
The Panama Canal: A Fascinating Must-See for Retirees Visiting Panama City
One of the most awe-inspiring engineering marvels in the world, the Panama Canal is an absolute must-visit — especially for retirees who love history, innovation, and scenic experiences. Seeing massive ships rise and fall through the locks using only gravity and water is something you’ll never forget.
A Brief History of the Panama Canal
Construction of the Panama Canal first began in the 1890s under French engineer Ferdinand de Lesseps, who had successfully built the Suez Canal in Egypt. His plan was to carve a sea-level trench across the isthmus, but the project quickly fell into ruin due to tropical diseases, poor planning, and engineering setbacks. Over 20,000 workers died from malaria and yellow fever, and the project ran out of funds before completion.
In the early 1900s, the United States took over under the leadership of engineer John Stevens, who understood that fighting the disease would be key to finishing the canal. Over two years, teams cut back jungle growth, drained mosquito-filled swamps, and sprayed insecticides to eliminate the deadly mosquitos that were killing workers.
Rather than digging a trench, Stevens proposed a more practical solution: dam the Chagres River to create a massive lake, and install a system of three locks on each side to raise and lower ships from sea level to the lake and back. This design, entirely powered by gravity, turned out to be brilliantly simple — and ultimately successful.
Visiting the Miraflores Locks: A Top Attraction for Retirees
The Miraflores Locks, located on the Pacific side of the canal just outside Panama City, are one of the best places to witness the canal in action. This is a top activity for retirees and slow travelers seeking an educational and impressive outing.
The Miraflores Visitor Center features:
A multi-level museum that walks you through the history, construction, and operation of the canal
A covered observation deck where you can watch ships transit the locks
A rooftop restaurant with a canal-facing terrace and lunch buffet (approx. $35 per person) — perfect for taking your time while enjoying the view
To see ships passing through, plan your visit for early morning or late afternoon. Otherwise, you may just be looking at an empty lock chamber.
How the Locks Work
Ships approaching the canal are first maneuvered by tugboats, then connected to electric locomotives known as “mules.” These mules guide the vessels into the lock chambers and hold them in place while the water levels are adjusted. The system is still powered entirely by gravity — no pumps required.
In the distance, you’ll also spot the new Panama Canal expansion, completed in 2016 at a cost of $5 billion. This wider set of locks was built to accommodate massive container ships, some carrying up to 14,000 containers. The largest ship to date paid $1.2 million in transit fees. Overall, the canal generates over $1 billion annually and employs 10,000+ full-time workers — a vital part of Panama’s economy and global identity.
The month we spend in Panama was wonderful. There is more than enough cultural activities to keep you busy. We felt welcome and safe where ever we travelled in the country. The weather was perfect as was the temperature of the ocean for swimming. I would rate Panama as a top country for budget slow travel.
Where to Stay in Panama City, Panama
Here are trusted platforms where you can book your stay in Panama City, Panama:
Booking.com – Browse hotels, boutique stays, and stylish apartments: Explore Panama City accommodations on Booking.com
Expedia – Compare hotel deals and packages in the city and historic Casco Viejo: Find Panama City stays on Expedia
Hotels.com – Discover Panama City hotels and earn free nights with Hotels.com Rewards: Search Panama City hotels on Hotels.com
VRBO – Find private condos and unique rentals perfect for longer stays: See Panama City rentals on VRBO
Travel Tip:
Stay in or near Casco Viejo for historic charm and walkable streets, or choose the Punta Paitilla or Obarrio areas for modern comfort close to restaurants, shops, and the waterfront.
More Detailed Information
Panama City Guide
Boca Chica Guide
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