While traveling as a digital nomad can be an exhilarating and fulfilling experience, it can also take a toll on your health and fitness. With the constant change of environment, new foods to try, and long hours of sitting in front of a computer, staying healthy and fit while on the go can be a challenge.

However, it doesn’t have to be that way. With the right strategies, tools, and mindset, you can stay active and fit while enjoying the freedom of being a digital nomad.

 In this article, we’ll explore six practical tips to help you stay healthy and fit while on the go and still enjoy your travels. 

Plan ahead and pack healthy snacks

Eating unhealthy foods while traveling can be temptation overload because of the limited access to healthy food options. However, it’s important to stick to nourishing foods that will keep you energized and feeling good both physically and mentally.

Make sure to pack snacks and meals with protein, fiber, healthy fats, and antioxidants for sustained energy levels on the go. This way, even if dining out isn’t an option, you’ll still be able to fuel your body properly during your travels. Stock up on bars with nuts or seeds, smoothies made with seasonal fruit, unsalted crackers or trail mix, and plenty of fresh fruits.

Find a gym

If you’re looking for a way to stay fit and healthy while traveling, gyms are an obvious choice. Fortunately, most major cities around the world have gyms, and many offer day or week passes. If you’re planning to stay in a location for a month or more, research gyms in the area to find one that suits your needs and budget. However, keep in mind that the cost of a gym membership can add up quickly, so make sure to factor it into your digital nomad budget.

Alternatively, consider staying in a corporate apartment that has amenities such as gyms and pools. These furnished complexes have on-site gyms that are well-equipped with everything you need to stay in shape. Others like these flats in Luxembourg for rent provide you with an instructor to help perfect your form and cater to your personal needs. This will help you save up on costs as most of these additional expenses are included in the rent.

Stay hydrated

Hydration is an essential part of staying healthy and fit while traveling as a digital nomad. Make sure to drink enough fluids throughout the day as dehydration can lead to headaches, fatigue, and even digestive issues, which can all make it difficult to stay focused and productive. Aim for at least 8 cups of fluid per day, especially if you are traveling in hot climates. And avoid sugary drinks and booze, which will dehydrate you even more quickly.

It is advisable to bring a refillable water bottle with you and refill it often, especially in areas with limited access to clean drinking water. You can also opt for other hydrating beverages, such as herbal teas or coconut water, to mix things up.

Incorporate exercise into your daily routine

Exercise is an important part of staying healthy and fit while traveling. It helps to keep your muscles flexible and toned, reduces stress and keeps your energy levels up.

To stay active, try to integrate physical activity into your daily routine. For instance, consider walking to the market instead of taking the bus, or going up the stairs instead of using the elevator. You can also go for a swim or take a walk, rather than lounging in front of the TV during your downtime.

If your schedule is very tight, try stretching regularly. Stretching may not sound like something that would make you feel refreshed after a long travel day, but it actually helps your body release tension in different areas which can lead to better breathing, less neck pain and improved circulation.

Use technology to track your progress and stay motivated

If you’re traveling as a digital nomad then you know how easy it is to slip out of maintenance mode. Between long hours working on your laptop and constantly changing airports, it can be hard to make time for yourself. To keep your health and fitness on track while traveling, try using apps to monitor your progress.

Using technology to track your progress can help you stay motivated and understand where you need to make more changes. Some popular health tracking apps for digital nomads include My Fitness Pal, Lose It, RunKeeper, MapMyFitness, MealthyApp, Daily Burn app, SparkPeople, and StrengthCoach. These apps provide rich reports that show how much weight you’ve lost or gained, as well as how many calories you’ve burned in a day or week.

By keeping track of your diet, physical activity levels, weight status, and other vital statistics, you can make sure that you are reaching your fitness goals while on the go. Additionally, many of these apps allow you to connect with other users, which can provide additional support and motivation.

Get enough sleep

Part of staying healthy and fit while traveling as a digital nomad is ensuring that you get enough sleep. Travelling can be tiring, but if you’re not sleeping well, you’ll end up feeling tired and cranky – not to mention more likely to get sick.

Here are some tips that can help you get enough sleep while traveling:

  • Establish a routine when traveling. Go to bed and wake up at the same time every day, even if you’re only staying in one location for a short period of time. This will help to break your travel routine and give you a sense of continuity which will make sleeping easier.
  • Organize your travel so that it doesn’t clash with your regular bedtime habits. If possible, try to schedule your flights and accommodation so that you won’t be traveling during peak hours for sleep (between 8pm and 6am).
  • Avoid screen exposure before bedtime. Studies have found that screens increase inflammation throughout the body, which can affect your ability to fall asleep and stay asleep. If you must use screens before bedtime, limit them to non-essential tasks like reading books or watching Netflix.
  • Consider bringing earplugs, a sleep mask, or a white noise machine to help you sleep in noisy or unfamiliar environments.


Being a digital nomad doesn’t mean you have to sacrifice your health and fitness. With these six tips, you can stay on track with your well-being and enjoy your travels to the fullest. Remember, maintaining a healthy and fit lifestyle is not only essential for your physical and mental health but also for your work productivity and overall travel experience.

So, next time you hit the road, remember to take care of yourself, stay active, and enjoy every moment of your adventure. Happy travels!