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How to Keep Healthy as a Digital Nomad?

Meditation and relaxation is one way how to stay healthy as a digital nomad.

As a digital nomad, it can be hard to maintain your health and well-being. You’re always on the go, rarely in one place for long, and it can be tough to find time for exercise or eat well. But with a bit of organization and some simple tips, you can stay healthy while on the road. Here are seven ways to keep fit and healthy as a digital nomad.

Table of content:

  1. Have a routine
  2. Exercise
  3. Sitting posture
  4. Focus on what you eat
  5. Drink a lot of water
  6. Maintain your working schedule
  7. Mental health

1. Have a routine

There are many reasons why it can be challenging for a digital nomad to have a routine. One reason is that they may often be working in different time zones and may not have a regular sleep schedule. Additionally, they may need to be flexible in their work hours in order to accommodate clients in different time zones.

Another reason is that digital nomads may often travel to different locations, which can make it difficult to maintain a regular routine. Additionally, they may need to work in different environments, such as coffee shops or coworking spaces, which can also be disruptive to a regular routine. Finally, digital nomads may not have the same support system as someone who works in a traditional office.

One way to create a routine is to set some working hours for yourself. This doesn’t mean that you have to work 9-5 every day, but it does mean having some sort of consistent schedule.

2. Exercise

It can be difficult to maintain your fitness when traveling. There are a few things you can do to help make it easier. You can try to find hotels that have a gym or pool. If you can’t find one with a gym, see if there is a local gym you can join for a day or two. Try to get some exercise every day, even if it’s just a walk around the block. By following these tips, you can maintain your fitness while traveling.

I travel with my boyfriend who is a digital nomad as well. If we stay somewhere longer than one month, we try to always find a gym. But sometimes gyms do not offer for example only 1-month membership. As an alternative in these cases, I would do exercises at home. You can also join a relevant Facebook (or any other) digital nomads community page where you can find same-minded people like you for common activities such as playing volleyball or jogging.

However, as we always tend to stay in the surfing areas rather than in the big cities, we always have a good alternative to the gym to go with after work 🙂

3. Sitting posture

Digital nomads always sit in weird positions because they are often working from their laptops in coffee shops or other public places.

When you sit in front of a laptop for extended periods of time, it is important to maintain good posture. This will help to avoid strain on your neck and back. The best way to do this is to sit up straight with your feet flat on the floor. It would help if you also tried to keep your laptop at eye level so that you are not looking down at the screen for long periods of time. If you start to feel any discomfort, take a break and stretch your arms and legs.

If you travel as a digital nomad, you do not have always the best office equipment on the market because you are traveling light most probably. But it’s still worth it to buy the basic light equipment, like a laptop holder, that will help you every day with your posture in front of the laptop and you will be able to pack it in your backpack!

4. Focus on what you eat

When you live in a new place, it can be tempting to eat out all the time. However, this can quickly become expensive and unhealthy. Cooking at home gives you more control over what you eat and how much you spend. Plus, it’s often healthier to cook your own meals than to eat out all the time.

Try to visit local supermarkets and markets, out of tourist places. That often means that you will have more variability to choose from and save some money. Moreover, finding a local market is an important step in exploring a new location!

Also – be prepared! Wherever I go, I try to prepare my own snacks as much as possible. There is nothing worse than a hungry hunt for food instead of enjoying the exploration of a new place (plus, I have control over the quality and don’t need to spend extra money on the road).

5. Drink a lot of water

Water is vital for the human body to function effectively. Every system in our body needs water to work properly, including the brain, heart, and muscles.

I often see people forgetting to drink water, especially when they travel. It is essential to have a refillable bottle with you to make sure you’re getting enough water.

Carrying a reusable bottle also helps reduce plastic waste, which is important for the environment!

So even when you are traveling, do not forget to drink at least 1,5-2 liters of water per day (in hot weather even more), if you want to stay a healthy digital nomad!

6. Maintain your working schedule

Working remotely can often lead to losing track of time and not having a good work-life balance. It is important to maintain a working schedule even as a digital nomad that includes breaks for physical activity and social interaction. A good way to do this is by getting up at the same time each day and going to bed at the same time each night. Planning your workaround set times will help you stay focused and avoid burnout.

Another way to maintain a good work-life balance is by setting boundaries with your work. This means not working on evenings and weekends, and taking regular vacations. When you’re constantly on the move, it can be easy to get caught up in work and forget to take time for yourself. By setting these boundaries, you can make sure that you’re still living your life and enjoying your experiences, rather than just working all the time.

7. Mental health

When you’re a digital nomad, it’s easy to get caught up in the hustle and grind. You’re constantly on the move, working from different coffee shops and co-working spaces. It can be easy to forget to take care of your mental health when you’re constantly on the go.

There are a few things you can do to take care of your mental health when you’re working as a digital nomad. First, make sure you’re taking breaks throughout the day. It’s important to step away from your work and give yourself a break.


One thing that my boyfriend brought me to is meditation. Meditation is a great way to focus on your mental health. It allows you to clear your mind, focus on the present moment, and relax your mind. Plus, it doesn’t depend on the place. You can meditate even at the airport or next to the construction site!


To stay healthy as a digital nomad, prioritize your sleep. I know it sounds so obvious to most of us but to be honest, how many of us are doing our best for it? Good sleep is essential to health. It can help improve mood, promote healthy brain function, and protect against chronic diseases.

There are a few things you can do to make sure you’re getting enough sleep:

1) Set a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This will help train your body to sleep better.

2) Create a bedtime routine. Do some calming activities before bed, such as reading or taking a bath. This will help signal to your body that it’s time to sleep.

3) Keep a cool, comfortable environment in your bedroom. Make sure the room is dark and quiet, and keep the temperature on the cooler side.

4) Limit your caffeine intake. Caffeine can stay in your system for up to 8 hours, so it’s best to avoid it late in the day.

5) Avoid working or using electronic devices in bed. This can help you associate your bed with sleep instead of work or stress. The best would be if you turn off your screens at least 1-2 hours before going to bed.

6) Get up and move around during the day. Exercise can help improve your sleep quality. Just make sure you don’t do it too close to bedtime, as it can make it harder to fall asleep.

7) Practice some relaxation techniques. This could include things like deep breathing or progressive muscle relaxation.

8) For noisy surroundings, use earplugs that can help you with better sleep.

There are a lot of different things that can affect our sleep. But by following these tips, you can help promote better sleep and improve your overall health.

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