How to Maintain Your Health as a Digital Nomad?


As a digital nomad, it can be challenging to maintain a healthy lifestyle. Constant travel, adapting to new places, and unfamiliar surroundings can all affect our physical and mental well-being. But with a little effort and planning, it’s possible to stay healthy and happy on the road.

Here are four ways to do just that:

How to Maintain Your Health as a Digital Nomad?

Morning routine: Starting your day off on the right foot is crucial for maintaining your health as a digital nomad. Try to wake up at the same time every day during the week. On the weekends, you can do whatever you want :). This will help regulate your body’s internal clock and make it easier to get a good night’s sleep.

Plus, I like to start my day with stretching exercises. Even before I drink my first-morning coffee, I put a 10-minute stretching exercise video on YouTube. At first, getting used to getting up and exercising my body was challenging, but after I practiced it twice, it changed the whole day that was before, in terms of concentration, mood, and level of fatigue.

You can read more about my morning routine >>

How to Maintain Your Health as a Digital Nomad? morning routine

Fitness routine: Staying active as a digital nomad is essential for maintaining your physical health, especially as a digital nomad. Whether it’s a morning yoga class or a run through the local park, try to find a form of exercise that you enjoy and make it a regular part of your routine.

When we arrive in a new place, we do not know the environment in which we live, and we don’t know gyms or even certain classes that we were used to in our country. I usually give myself one to two hours a day to get to know my surroundings in the first two days. Go and figure out where there is a gym, or ask people at work if they know a friendly yoga group.

Jogging as a digital nomad

Practice good back and neck posture: Sitting in front of a computer for long periods can cause strain on your back and neck. To avoid this, sit with good posture, use an ergonomic chair, and take regular breaks to stretch and move around.

As a digital nomad, one of the most important things I’ve had to learn is how to practice good back and neck posture. When you’re on the road, you often sit in front of a computer for long periods, whether on a plane, in a café, or in a coworking space. This can cause strain on your back and neck and lead to pain and discomfort.

To avoid this, I sit with good posture, keeping my shoulders and back straight. I also use an ergonomic chair or cushion to support my lower back, and a laptop stands to elevate my laptop to eye level. This helps to reduce strain on my neck and shoulders.

I also make sure to take regular breaks to stretch and move around. This can be as simple as standing up and walking around for a few minutes every hour or doing some simple stretching exercises, and this helps to keep my muscles loose and reduce tension.

I really like this video for stretches that help me:

Finally, I ensure to take care of my body and address any pain or discomfort as soon as it arises. This can be as simple as using a heating pad or an over-the-counter pain reliever or seeing a chiropractor or physical therapist.

Maintain your mental health: It’s essential to take care of your mental and physical health when you’re on the road. To do this, stick to a regular sleep schedule, create a restful environment in your living space, and make time for activities that make you feel good.

It is also important to try not to be alone all the time. I like to try recommended local bars and meet new people that way. The shared workspaces are a fantastic place to meet new people and create friendships that can change the whole experience as a digital nomad. The easiest is to sink into the screens all day, but it is not good for us in the long run.

Read more in my article: Common Digital Nomads Problems and How to Overcome Them.

Eating well: Eating well as a digital nomad can be challenging, but it’s crucial for maintaining your health. Try to eat the way you usually eat and not the way you eat on vacation. This means avoiding too much-processed food, sugary drinks, and drinks with too much caffeine.

In the first few days, I always look for a big supermarket that is close to where I live and go to check what are the things I usually like to eat, and I can prepare them for myself. I build myself a regular shopping routine with stuff I like and try to cook as much as possible in the place where I stay.

Eating well As a digital nomad

How do digital nomads stay healthy?

As a digital nomad, I’ve had to learn how to stay healthy on the road the hard way. Initially, I struggled with jet lag, irregular eating habits, and a lack of regular exercise. But over time, I’ve developed some strategies that have helped me maintain my physical and mental well-being while traveling.


In conclusion, being a digital nomad can be challenging when it comes to maintaining your health, but with a little effort and planning, it’s possible to stay healthy and happy on the road. Remember to establish a morning routine, maintain a fitness routine, practice good back and neck posture, and take care of your mental health. And don’t forget to eat well and stay hydrated. Happy travels!

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About Me


Hi there! My name is Yoav, and I’m the owner of Didital Nomadness.

I love Mondays. Weird, right? But it’s true – because thanks to my work as a location-independent entrepreneur, I can now earn and save from anywhere in the world.

Which means that no matter what day of the week it is, I always feel like I’m winning. 🙂

I want to help you do the same. Join me as I explore different ways to make money, save money, and live a life of freedom and adventure.

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