Last Updated on 21 May 2023
As the world becomes more globalized and connected, many people are choosing a more flexible and location-independent lifestyle. Digital nomads, as they are commonly referred to, are individuals who work remotely and have the freedom to travel and work from anywhere in the world. While this lifestyle may seem glamorous, it can also be challenging to maintain a healthy and active lifestyle while constantly on the move. In this blog post, we will explore some tips and tricks that digital nomads can use to stay fit and healthy on the move.
1. Plan Ahead
One of the most important things that digital nomads can do to stay fit and healthy is to plan ahead. This means taking the time to research the local area and find out what fitness facilities are available, as well as where to find healthy food options. Many digital nomads find it helpful to use apps like Yelp or TripAdvisor to find local gyms, yoga studios, and healthy restaurants.
Before arriving at a new location, digital nomads should research the area’s fitness facilities and healthy food options. They can use apps like Yelp or TripAdvisor to find local gyms, yoga studios, and healthy restaurants. They should also consider packing some healthy snacks and supplements to avoid unhealthy meals when on the go.
2. Make Exercise a Priority
While it can be tempting to prioritize work over exercise, digital nomads must make exercise a priority if they want to stay fit and healthy. This means scheduling time for exercise into their daily routine, just like they would with work or other obligations. Whether it’s going for a run in the morning, taking a yoga class in the afternoon, or hitting the gym in the evening, making exercise a priority is essential for staying healthy on the move.
Digital nomads should make sure to schedule time for exercise into their daily routine. This can be done by setting aside specific times of the day for exercise, such as a morning run or an afternoon yoga class. They should also consider incorporating exercise into their work routine, such as taking a break every hour to stretch or do some light exercises.
3. Use Bodyweight Exercises
One of the challenges that digital nomads face is not always having access to a gym or fitness equipment. However, this doesn’t mean that they can’t exercise. Bodyweight exercises, such as push-ups, squats, lunges, and planks, are a great way to stay fit and healthy on the move. These exercises can be done anywhere, at any time, and require no equipment.
Digital nomads can do bodyweight exercises in their hotel room, at a park, or even in a coffee shop. They can also use fitness apps like Nike Training Club or Seven to get a full-body workout using only bodyweight exercises.
4. Stay Hydrated
Staying hydrated is essential for maintaining good health, especially when traveling. Digital nomads should make sure to drink plenty of water throughout the day, especially if they are in a hot or humid climate. It’s also a good idea to carry a reusable water bottle with them at all times, so they can refill it as needed.
Digital nomads should drink at least eight glasses of water a day to stay hydrated. They should also avoid sugary drinks like soda and energy drinks, which can dehydrate the body.
5. Choose Healthy Food Options
Eating healthy can be a challenge when traveling, but it’s essential for staying fit and healthy on the move. Digital nomads should aim to choose healthy food options whenever possible, such as fresh fruits and vegetables, lean proteins, and whole grains. They should also try to avoid processed and sugary foods, which can lead to weight gain and other health problems.
Digital nomads should research local restaurants and markets to find healthy food options. They can also prepare their meals in advance and carry them with them when on the go. Digital nomads should also consider using meal delivery services like Blue Apron or HelloFresh to have healthy meals delivered to their doorstep.
6. Get Enough Sleep
Getting enough sleep is essential for maintaining good health, but it can be challenging when traveling. Digital nomads should make sure to prioritize sleep and aim to get at least 7-8 hours of sleep each night. They should also try to establish a regular sleep routine, even if they are in a different time zone.
Digital nomads should create a sleep-friendly environment by using earplugs, eye masks, and white noise machines. They should also avoid using electronic devices before bedtime, as the blue light emitted by these devices can disrupt sleep.
7. Take Breaks
Digital nomads often work long hours and may find it challenging to take breaks. However, taking breaks is essential for maintaining good health and productivity. Taking a short walk, doing some stretching, or even just taking a few deep breaths can help to reduce stress and improve focus.
Digital nomads should take short breaks every hour to stretch, do some light exercises, or simply take a walk. They should also consider taking longer breaks, such as a day off every week, to recharge and rejuvenate.
In conclusion, staying fit and healthy on the move is essential for digital nomads. By planning ahead, making exercise a priority, using bodyweight exercises, staying hydrated, choosing healthy food options, getting enough sleep, and taking breaks, digital nomads can maintain good health and enjoy the benefits of a flexible and location-independent lifestyle.