- Last Updated: May 1, 2025
Often, we tend to overlook the importance of our health in our daily work life. But healthcare is something that we shouldn’t compromise with at all. On top of that, we, digital nomads, need to take extra care of it while on the move.
We often forget to take proper care of our health. Constant travel affects our sleep schedule, diet, and routine. Bad healthcare often results in bad mood, decreased productivity, and faster burnouts.
In this guide, I’ll share some effective healthcare tips for digital nomads. I’ve applied all of these on myself already and received positive results. You should also apply these tips while nomading to stay healthy and fit.
Here are 10 Healthcare Tips for Digital Nomads
1. Maintain a Balanced Diet
We are what we eat. Our diet has a direct connection with our health system. So, we have to be picky and choose food that is nutritious, fresh, and an energy booster.
We have to prioritize fresh fruits and vegetables in our diet. Drink at least 3-3.5 liters of fresh water to stay hydrated. Also, carry healthy snacks while traveling. Try to avoid processed food and cold drinks. Natural foods are way safer for our health.
As a digital nomad, we often need to eat our food outside, which is definitely not a good option both health-wise and economically. So, learning basic cooking skills is a must. Home-cooked food is a thousand times better than processed takeout.
Another thing we often face is that we get a lot of exposure to street food while traveling. Trying out street food sometimes isn’t that bad, but we should always try to stick to our diet.
2. Don’t Compromise with Sleep Schedule
Sleep is the best medicine for our body. So, follow a certain sleep schedule to live a healthy digital nomad lifestyle. Try to get at least 6-7 hours of quality sleep. By quality sleep, I meant sleeping before 11pm and not too late in the night.
Quality sleep is vital for our health. Sleeping 6 hours at night is much more healthy and fruitful than sleeping 10 hours in the daytime. Try to reschedule your work if you can. Let’s say, if you are a content creator, you may edit your videos early in the morning rather than at midnight.
Also, choose accommodations that have good mattresses. If you are living in dorms or with other people, use earplugs and sleep masks to not get disturbed. Besides, limit caffeine intake after afternoon or evening to be able to sleep on time.
3. Balance Work and Life
To live a healthy digital nomad lifestyle, there is no substitute for time management. You need to be able to balance work and life to avoid burnout.
While nomading, I usually keep 2-3 days solely for travel and the rest of the day just working and relaxing in the hotel. I also use the time-blocking method to separate work and rest. This helps me to focus more on the particular thing with increased efficiency.
You can’t do everything at one time, too. So make a doable routine by setting clear work hours. This way you can avoid working all day long and balance work-life balance profoundly.
Read also: 13 Best Cities for Digital Nomads in 2025
4. Exercise Regularly
One of the most essential fitness tips for digital nomads is to stay consistent with regular exercise. One intense gym session followed by days of inactivity shouldn’t be the norm. You should maintain consistency, even if it’s just 10-15 minutes a day daily.
If you don’t feel like going to the gym, no worries, you can do the exercises in the hotel room too. You can do basic exercises like stretching, pushups, squats, etc. There are portable workout equipments available that you can take with you while traveling. The best thing about these portable items is that they can easily fit into your backpack!
Apart from these, you can take a long daily walk early in the morning. Instead of riding taxis, you can use a bicycle or simply walk. You can also try local sports like surfing or hiking. Besides, you can save your progress on a fitness app and count steps through a fitness watch.
5. Take Care of Mental Health
Mental health is as important as physical health. Do the things that cheer your mind. Don’t indulge in things that hamper your mental wellness.
Solo traveling can feel lonely at times. So, stay connected with your friends and family. Join local events to meet other people. You may also consider staying in touch with digital nomad communities.
Also, overworking often leads to certain kinds of mental exhaustion and anxiety. So, set strict hours for work. Ultimately, taking proper care of mental wellness is the key to living a healthy lifestyle.
6. Create an Ergonomic Workspace
Creating an ergonomic workspace is super important for digital nomads. As we don’t work in traditional offices, our workstation setup has to be packed up.
While working for long hours, take small breaks after a fixed interval. Stretch your fingers, neck, and back daily. Also, try to avoid working from beds or couches, as they can lead to poor posture and long-term discomfort. Rather, work from dedicated desks, sitting in an ergonomic chair.
For increased productivity and comfort, you may invest in laptop stands or external keyboards.
7. Beware of Local Illness
Being infected with a local illness results in an unpleasant travel experience. So research thoroughly about the place you are going to visit. Check out whether there are any ongoing infectious diseases. Also, check out if vaccinations are needed before travel.
It is wise to carry common and necessary medicines for headaches, gastritis, sore throat, etc. Also, carry insect repellent, sunscreen, and a bottle of fresh water. You may keep a personalized travel first-aid kit box in your backpack.
8. Limit Screen Time
Staying in front of a monitor screen for long sessions has a negative impact on eyes. Several issues like eyestrain, migraine, or headache often take place due to this reason. So, we can’t but have to limit our screen time.
Take breaks from the screen for 5-10 minutes every hour. You may also follow the 20-20-20 rule, wherein every 20 minutes, you take a break for 20 seconds by looking 20 feet away. Besides, use blue light-blocking glasses whenever you are working.
You may avoid doomscrolling or unnecessary multitasking. If you need to work more often, try to work in the presence of room light or in the daylight. This is something I personally do most often. Also, you can take help from apps to track and reduce screen usage. These measures can definitely help you to limit screen time and take proper care of your health.
9. Invest in Health Insurance
Traveling often comes with some kind of risk. You may severely fall ill or even face accidents. If anything bad happens, health insurance will have your back.
Once, I met a road accident while nomading in Texas. Luckily, I had my nomad health insurance. This covered all my hospital bills and treatment costs. I didn’t have to spend a fortune!
While purchasing a plan, choose insurance that offers international coverage. Also, look for insurance plans that include emergency evacuation services. The good thing is there are now some great insurance companies that offer great value for money.
10. Listen to your body (seriously!)
The last tip on our list is to just listen to your body. Whenever you feel drained and want to take rest, just take proper rest. Everything can wait, but not your health. Never ignore pain, fatigue, or burnout signs and seek medical help without neglecting them.
If you feel something is off or feel sick, don’t travel or work. Just take proper rests and take medications. Take your healthy meal when you feel hungry. Sometimes, weather can be very hot, and you may feel unhydrated more often. So, staying hydrated is a must.
Wrap Up
In the end, we can say that health is the ultimate king. Messing with it will cost us more in the future. So, we need to take proper care of our health.
If you’re a digital nomad and constantly on the move, following these practical healthcare tips for digital nomads is key to sustaining your lifestyle. Even if you start to follow a minimum percentage of it and stay consistent, you will see so much improvement. Small habits create long-term health impact.
Believe me, digital nomad healthcare is a thing. As you always keep moving, taking proper healthcare isn’t that easy compared to people living in one place. So, I will suggest you apply these tips to yourself. Health is going to thank you later 🙂
If you like this blog post and find it informative, feel free to share it with your friends and family. Also, if you want to share your tips on healthcare tips for digital nomads, leave a comment below!
FAQs
Stay active daily, walk often, join local gyms, and use mobile fitness apps.
Use bodyweight workouts, hike, run, swim, or join free fitness classes anywhere.
By balancing routines, regular exercise, good food, and smart digital nomad healthcare plans.
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