Being a digital nomad can be a fulfilling lifestyle. After all, who didn’t dream of earning money while traveling the world at the same time? 

However, the digital nomad lifestyle does come with a downside. If you embrace the digital nomad lifestyle, one of the first things that usually gets thrown out of the window is your routine. Long hours of flight or train rides and exploring different exotic places in the world sometimes make it impossible for you to squeeze some exercise in or stick to your regular balanced diet. 

It might seem far-fetched to keep up with health and wellness as a digital nomad, but there are many ways to maintain a tiptop shape while traveling and working simultaneously. So whether you’re on one of the beautiful beaches in Portugal or exploring the streets of New Delhi, this round-up list may help you stay in the best shape as a digital nomad. 

Choose your accommodation wisely.

As a digital nomad, you’ll likely be transferring from one accommodation to the next as you move from one place to another. So while it can be tempting to book the hotel on the same day you arrive at a place, it might not be the best idea.

When it comes to accommodation, two things you shouldn’t compromise are food and sleep. That said, the hotel you’re staying in should at least have a shared or private kitchen where you can prepare and cook healthy meals. Also, if possible, the bedroom should be equipped with a comfortable mattress and clean beddings so that you can get a good night’s rest at the end of the day. 

You don’t necessarily have to book a 5-star hotel for this. Sometimes, local hotels offer top-notch service and accommodations. At times, you may even find locals offering their converted basements to accommodate tourists.  

The key to finding a good one is research. Before arriving at a place, take the time to look up the highly recommended accommodations. Sites like Airbnb are a great place to start. As you look at properties, don’t forget to check the reviews and contact the host for more information about the place. 

Walk, Walk, Walk

Exercise is a vital component of living a healthy lifestyle. Not only does it keep your body fit, but it will also help with your productivity. Unfortunately, for digital nomads, exercise is usually the one that goes once they start traveling. They don’t stay at the same place for a long time and thus, don’t see the need to register for a gym membership at one place. Plus, the thought of doing a couple of sit or push-ups in the hotel room doesn’t sound as appealing as seeing the rest of the town. 

That said, as a digital nomad, you’ll have to work with what you have – your body. If you’re in a city, ditch the public transport and consider exploring the streets on foot, instead. If you’re in the countryside, consider hiking around and enjoy the nature around you. Not only will this give you the exercise you need to keep your mind sharp, but it will also be relaxing and educational for you as you get to learn more about the place. 

Eat a healthy, balanced meal.

While there’s nothing wrong with trying the exotic food in every place or going for a pizza at the nearest Domino’s pizza franchise now and then, be sure to do it within reason. It’s easy to get ahead of yourself by trying out every known restaurant around you. But remember, this could quickly drain your budget. Also, it’s not the healthiest. 

If you can, cook your meals. This way, you can be assured that you’re using only the healthiest ingredients. Ask or research where the local farmer’s market is and get your groceries from there. Their products are usually organic, and you can get them at a lower price than big supermarkets. 

If you can carve out some time at the beginning of the week, consider meal prepping so you won’t have to spend much time thinking about what you should eat next and preparing them. Again, this frees up a lot of time and effort, which you can use for work or explore the locale. 


Hydration is an essential part of being a digital nomad. As one, you’ll likely be exploring different places most of the time or hanging out in a coffee shop to work. But, believe it or not, it’s easy to forget simple tasks like drinking water if you’re focused on doing other things. 

As proven by research, water brings a lot of benefits to the table. Your brain needs moisture to function correctly. With enough hydration, you’ll be able to focus more, think faster, and boost your creativity levels. 

That said, if you’re living the digital nomad lifestyle, be sure to bring water with you everywhere. If you’re exploring the city, have a water bottle in your backpack at all times. This is especially true if you’re exploring a tropical country where the climate is warmer. If you’re hanging out at a local coffee shop, ask for a glass of water now and then to keep your body hydrated.  

Take breaks

Remember that you’re still working even if you’re traveling from country to country. That said, there are many days you spend sitting in front of your laptop answering emails and finishing up work tasks. These extended hours of screen time could eventually take a toll on your health, especially if you don’t take breaks in between. You could experience eye strain and stress which can impact your overall mental health. 

When working, always squeeze in a break in your schedule. Whether it’s a 5-minute stretch or a 20-minute coffee break, these short rest in between work will help clear your mind and replenish your creative juices. Then, once you go back to your task, you’ll be able to focus more and get more things done. 

The Bottom Line

There are over 5 million self-declared digital nomads on the globe and are satisfied with their job. Many have established a routine that allows them to maintain optimum health while adopting the digital nomad lifestyle. So if they can do it, what’s to say that you can’t do the same? 

If you don’t know where to start, consider the tips mentioned above. It will go a long way in shaping your health and fitness routine as a digital nomad.