there is! You made the move, left your job 9-5 behind, and set off on your digital nomadic journey.
Now you are wondering how to stay fit and healthy as you progress in this new path. I was there, believe me!
As a single parent traveling across Asia with my youngest son, I had to learn to adjust my (and his) health to our travels.
I’m here to remove those worries and leave you with some easy tips to follow when you set out on a less hike.
After all, a new way does not mean you stop staying fit and healthy, instead, you just have to find new ways to do it!
The three basic areas that digital nomads tend to ignore or neglect when fulfilling their dreams of working while traveling are how much they move, what they eat and how they set up their work environment.
But that does not have to be the case! There are simple ways you can change your daily routine to improve your game and be the best digital hobo you can be.
Here are 3 safe tips to stay fit and healthy as a digital hobo.
1. Move those muscles
One of the best parts of being a digital hobo can also be one of its biggest drawbacks: digital work.
I know you’re thinking, “Wait, what’s the downside to digital work?”
Well, if you make that money, it means you’re at a computer, on a laptop, remotely on your phone, or tapping on that tablet for most of your day.
All of these are the opposite of movement.
It is true that digital nomads get to set their own schedule, but getting stuck in front of a screen for several hours in a row is almost a matter of course.
So, what are the ways to progress without a gym subscription (because it’s hard to hold one when you’re on the go) and without fitness equipment (because it’s not always possible to travel with it)?
One of the simplest things you can do is … go. That’s right, get out of here and move on!
Live the digital nomadic lifestyle to the fullest.
Step in to get an impression of the local sites and sounds.
Do you have a virtual meeting with a client? Get some headphones with a microphone and take it off.
Instead of taking a taxi to the farmers market, march and soak up the culture and people around you.
And if walking is not your thing, go cycling, or running, or hiking. The point is to get up and move whenever and wherever the opportunity allows instead of sitting all day.
Another great way to get in motion while exercising is to do bodyweight training. This is where you use the natural weight of your body to provide resistance to gravity and activate those muscles.
This may be a new idea for you, so one of the easiest ways to do this is to invest in a pack of Bodyweight training cards Or you can download a fitness app designed for non-use of equipment.
One of the free apps with the highest rating available is home training – no equipment. This app includes warm-up and stretching routines and provides detailed video and animation tutorials for any equipment-free workout. It also tracks your progress and allows you to customize training reminders.
There are lots of other amazing apps out there with training and training videos, take a few minutes to find one that suits you based on where you are and what you have around you.
No matter which of these options you choose to use, they will all provide you with some form of movement that will help you stay fit and stay healthy.
2. I will create your kitchen
One of the things that is most difficult for digital nomads to regulate is their eating habits.
Travel gives the opportunity to try so many different and delicious foods, although it can also create dependence on transportation and eating out if you are not ready.
So prepare yourselves! It’s easier than you think.
The first thing you need to do is get yourself a water bottle and increase your water consumption. Maintaining moisture will keep you awake while you type all day.
It can also help reduce the craving for snacks that we all fall for when we are too engrossed in our work to get up and make something.
And in case you did not know, this cup of coffee or tea is also considered for your daily purpose.
Now, there is no hard and fast rule in determining how much water you should drink.
Many factors affect quantity including climate, stress levels and food consumption, just to name a few. The general recommendation is 11.5 cups for women and 15.5 cups for men. If you want to take a deeper look at how much water to drink, see this article Here.
Now that you have a logical idea of how to handle your fluids, it’s time to look at what you eat.
Some of the easiest ways to make sure you are eating right while traveling the world are meal plan, meal preparation and always keep healthy snacks on hand.
This can be done quickly with just a pen and a piece of paper. Write down seven ideas for breakfast, lunch and dinner and prepare a grocery list based on these meals. Add some snacks like fresh fruits and vegetables, nuts and granola, and tadpoles!
You are now a pro at a meal plan and you are already on your way to avoiding the temptation of filling your face full of junk food and food to take all day, every day.
If you are one of those who prefer an app for this, there are many apps for making meals out there.
All you have to do is look for one that will allow you to import and create your own recipes, that you will have the option of creating a weekly meal plan, and one that will create an automated grocery list for you.
As long as it has these features, you will be able to plan meals and prepare and you will never have to worry about what dinner has!
Now that you’ve got up and know how to balance what you eat, let’s look at the work environment and how to connect it so you can take the last step to staying fit and healthy as a digital tramp.
3. Understand your work environment
I know what you’re thinking – how does my work environment help me stay fit and healthy?
Keeping fit and healthy is not always related to what you do with your body like move and eat right, but what the world around it does to it as well.
Creating a comfortable work environment will channel your inner smart woman and bring her the necessary respite from …
The most important thing you can do with your work environment is to do so Take a break from it.
You’re your own boss right now. You do not have the same work constraints you once had.
Set a timer so that every hour you get up and make the blood flow again. Let your eyes rest and release those muscles that have degenerated while sitting at this screen.
Anything that gives you a 5-10 minute break from your work environment will succeed. Klistnika, rope jumping, Yoga in a chairwhatever you want.
Now let’s get down to the delicate points of the installation.
The most important aspect of your work environment is how you sit.
Have you ever sat down to work and about an hour later realized that your shoulders are bent while your back curls up on itself? It No Good feeling! You will probably need a specialist deep tissue massage to ease this type of self-exertion.
But good news! This problem can be avoided by sitting high with the legs at 90 ° and with the screen at eye level or slightly below if possible. Such sitting will relieve muscle fatigue and strain in the eyes.
Now, on the subject of eyes, invest in a pair of blue light glasses. Blue light from screens increases the likelihood of blurred vision, dry eyes, cataracts, and can even affect your sleep patterns. And no digital hobo wants to experience these side effects.
These are not new ideas and you do not have to be a rocket scientist to implement them, just a digital hobo looking to improve your game.
So take these tips for the amazing tips they are and incorporate some change in your digital nomadic lifestyle so that you can get the most out of it by staying fit and healthy.
Making big money requires self-discipline, so you have probably already received the inner strength needed to incorporate these offers into your daily routine.
The hard part is to take the next step and do it in practice.
Take this bottle of water, write down what you are going to prepare to eat in the next two days, or set yourself a break from everything to go on a trip. Choose one thing for improvement and then make changes to the rest.
And if you feel that inner strength or self-discipline may be lacking or you are just not sure how to slip into this digital hobo lifestyle even though you totally want to, check out my Free master class To start your way.
In 90 days of VA, Esther teaches her students how to research and recreate up-to-date blog content for the VAI website. Kristen is the student we chose this week to present what she learned in the course. Get to know her:
Kristen Lewis is a virtual assistant here to give you the freedom to focus on creating new products and services for your business. When she is not helping small businesses increase their productivity, she loves to travel and write about her travels. She is a 90 Day VA company and assists with management, business development, social media and content marketing tasks. To see all the services she offers and how she can help you, check out her website Here.
