When I first started working remotely back in 2017, I thought the hardest part would be figuring out the logistics: visas, accommodation, internet speeds.

I was so wrong.

The real challenge? Maintaining my health while constantly adapting to new environments, time zones, and routines.

Through countless conversations with other friends, I’ve heard the same story repeatedly. Friends who started this lifestyle with incredible enthusiasm, enjoying themsleves, only to confide months later that they’re feeling exhausted, burnt out, and struggling to maintain their health on the road.

The thing is, staying healthy as a digital nomad isn’t just about having good intentions. It requires a completely different approach than what works when you’re settled in one place.

After seven years of remote work and slow travel, plus countless conversations with fellow nomads who’ve cracked the code (and those who haven’t), I’ve learned that the nomads who thrive long-term all do certain things differently.

This isn’t another “pack resistance bands and drink green smoothies” article. This is the real-talk guide I wish someone had given me before I started, covering everything from the mental health challenges no one talks about to the practical systems that actually work when your “office” changes every few months.

Why Traditional Health Advice Doesn’t Work for Nomads

Here’s what most health advice assumes: that you have a consistent routine, a reliable kitchen, access to the same gym, and a stable support network.

When you’re living out of a suitcase and your “local grocery store” changes every month, suddenly that advice feels pretty useless.

The nomads I know who maintain their health long-term have figured out how to create flexible systems rather than rigid routines. They’ve learned to adapt without losing the foundations that keep them feeling good.

But it takes time to figure this out. And frankly, it takes some trial and error, often at the expense of your wellbeing.

That’s why I wanted to write this guide. To help you skip some of the mistakes I made (and watched others make) and get straight to what actually works.

The Foundation: Mindset Shifts That Change Everything

1. You’re not on permanent vacation

I can’t stress this enough. The biggest mistake new nomads make is trying to maintain the energy and excitement of being a tourist 24/7.

That’s not sustainable. You’ll burn out.

Accept that some days will be “boring.” You’ll do laundry, work normal hours, cook simple meals, and go to bed early. And that’s not failure, that’s how you create the stability your body and mind need to handle constant change.

2. Slow travel isn’t just trendy, it’s essential for your health

I’ve always preferred slow travel over constantly being on the move. Living out of a suitcase and changing locations every few weeks has never appealed to me, and the times I’ve moved quickly, I haven’t enjoyed it. For the majority of my seven years of remote life, I’ve done it slowly, and there’s a good reason for that.

Constantly moving is exhausting. Your body never fully adjusts to time zones, your sleep suffers, and you’re always in planning mode instead of living mode.

Staying somewhere for 1-3 months minimum allows you to:

Establish routines
Find your local gym or running route
Discover reliable healthy food options
Build meaningful connections
Actually recover from the stress of travel

3. Planning ahead isn’t limiting, it’s liberating

Some nomads pride themselves on being completely spontaneous. But when it comes to health, a little planning goes a long way.

Research your destination before you arrive. Know where the good gyms are, what healthy food options exist, whether there are other nomads there. This doesn’t mean scheduling every moment, but having a basic framework reduces stress and decision fatigue.

Building Your Physical Health Foundation

Choose accommodations strategically

Your accommodation choice impacts every aspect of your health routine. Here’s what I always look for:

Kitchen access is non-negotiable. You don’t need a gourmet setup, but you need the ability to prepare your own meals. After a few weeks of eating out constantly, your body (and wallet) will thank you for home-cooked food.

Workspace considerations. A proper desk and chair setup prevents the neck and back pain that comes from laptop-on-lap working.

Location matters. Choose neighborhoods where you can walk to groceries, cafes, and ideally some green space. Being able to walk places automatically builds movement into your day.

Master the art of eating well anywhere

This isn’t about restricting yourself from local cuisine, it’s about creating balance.

The 80/20 approach works best. Eat well 80% of the time, explore local food 20% of the time. This gives you the flexibility to enjoy new experiences without derailing your health.

Stock your basics. I always have the same staples on hand: oats or eggs for breakfast, nuts for snacking, and ingredients for simple salads. Having these constants helps when everything else feels unfamiliar.

Learn to grocery shop like a local. Visit markets for fresh produce, find the health food stores, and don’t be afraid to ask other expats for recommendations. Most cities have Facebook groups for digital nomads where this kind of info gets shared regularly.

Prep for travel days. These are the days your nutrition usually suffers most. Pack snacks, research airport/station food options in advance, and don’t rely on whatever’s convenient when you’re tired and stressed.

Exercise: Consistency over perfection

Forget the idea that you need an elaborate fitness routine. Focus on moving your body consistently, whatever that looks like in each location.

Bodyweight workouts are your friend. You can do squats, push-ups, planks, and lunges anywhere. I keep a simple 20-minute routine saved on my phone for days when I can’t get to a gym.

Explore actively. Walking tours, hiking, cycling, beach volleyball, there are so many ways to stay active while experiencing a new place. Some of my best travel memories involve activities that got my heart rate up.

Pack light, effective gear. Resistance bands, a jump rope, or a yoga mat can transform any space into a gym. But don’t go overboard, you still need to carry everything you pack.

Take advantage of gym free trials. If you’re not staying somewhere long enough to justify a gym membership, many gyms offer free trials. I’ve hit several gyms in the same trip before and gotten four free gym sessions, which is a great way to maintain your routine without the commitment.

Join local classes or groups. This kills two birds with one stone: you stay active and meet people. While I don’t personally do group classes, you can find running groups, yoga classes, hiking clubs and all sorts in most cities if that’s your thing.

Protecting Your Mental Health

This is the part of nomadic life that doesn’t make it into the Instagram posts. But it’s arguably the most important.

Combat loneliness before it starts

Loneliness hits differently when you’re a nomad. At home, you might feel lonely but still have familiar surroundings and routines. When everything is unfamiliar, loneliness can feel overwhelming.

Prioritize community over everything else. Choose destinations with established nomad communities. Yes, the beaches might be better elsewhere, but the mental health benefits of having people to grab coffee with are enormous.

Make an effort from day one. Don’t wait until you feel settled to start meeting people. Join the local nomad Facebook groups, show up to co-working spaces, and attend meetups. It feels awkward at first, but so does being lonely for months.

Maintain connections back home. Schedule regular calls with friends and family. Time zones make this tricky, but consistent communication helps you feel less isolated.

Manage decision fatigue and overwhelm

Constant decision-making is exhausting. Where to work, what to eat, how to get around, where to go next, it adds up.

Create systems for recurring decisions. I try to have default systems that I can stick to when there’s no alternative plan. Maybe it’s a default breakfast, default work schedule, or default places to work from. This way, if I’m having a normal day, I don’t need to rethink things over and over. I know exactly what I need to do. However, these are defaults, not set in stone. That gives me the flexibility to change if I want to purposefully try something new, or if something comes up, or if I want to eat or work with friends. It’s not about setting rigid systems and trying to stick to them forever. My days can be very different, but when there’s no alternative plan or purpose in the decision, I stick with the default.

Plan your next move before you need to. Don’t wait until your visa expires to figure out where you’re going next. Having a plan reduces anxiety and gives you something to look forward to.

Learn to say no. Just because you can visit every museum or try every restaurant doesn’t mean you should. Protect your energy and downtime.

Address the deeper stuff

Nomadic life has a way of amplifying existing mental health issues. The isolation, constant change, and lack of routine can trigger anxiety or depression.

Consider therapy. Remote therapy platforms make it possible to maintain consistent mental health support no matter where you are. Don’t wait until you’re struggling to set this up.

Journal regularly. This helps process the constant stream of new experiences and emotions. I try to do a mind dump every morning, where I write out everything that’s on my mind. Tasks, stuff I’m worried about, random thoughts or ideas, everything I can think of for five minutes or so. Nothing fancy, just getting it all out of my head.

Create anchors. These are familiar things that ground you when everything else feels chaotic. For me, it’s my morning routine and a specific playlist I listen to while working. Find what works for you and protect it.

Managing Practical Health Challenges

Healthcare navigation

This is probably the most anxiety-inducing aspect of nomadic life for many people. But with some preparation, it’s manageable.

Get comprehensive travel insurance. This isn’t where you want to cut costs. Look for coverage that includes mental health, emergency evacuation, and coverage for pre-existing conditions if relevant.

Research before you go. Know where the good hospitals are, find English-speaking doctors if needed, and understand the local healthcare system basics. Your embassy website usually has recommended provider lists.

Join expat communities. Other nomads and expats are goldmines of healthcare information. They know which doctors to see, which hospitals to avoid, and how to navigate local systems.

Keep medical records accessible. Store copies of prescriptions, vaccination records, and important medical information in the cloud where you can access them anywhere.

Time zone and jet lag management

This affects every aspect of your health, from sleep to digestion to mood.

Light exposure is everything. Get sunlight as soon as possible after arriving somewhere new. This helps reset your circadian rhythm faster than anything else.

Gradual adjustment works better. If possible, adjust your sleep schedule gradually before traveling rather than trying to force immediate change.

Stay hydrated and limit caffeine. Especially during travel days and your first few days in a new time zone. Your body is already stressed, don’t add to it.

Dealing with climate changes

Moving between tropical and temperate climates regularly puts stress on your immune system.

Pack layers. This seems obvious but it’s easy to forget when you’re packing light. Being able to regulate your body temperature helps your immune system function better.

Give your body time to adjust. Don’t expect to immediately feel 100% when you move from a cold climate to a hot one or vice versa. Plan lighter schedules for your first week.

Stay extra vigilant about nutrition and hydration during climate transitions. Your body needs more support during these times.

Technology and Tools That Actually Help

I’m not going to recommend dozens of apps you’ll never use. These are the tools that consistently make a difference:

Health tracking

MacroFactor for nutrition tracking when you want to be more mindful of your eating
Sleep Cycle for understanding your sleep patterns, especially useful when dealing with jet lag
Travel Healthy App for symptom tracking and accessing healthcare information by location

Mental health support

Calm or Headspace for meditation and stress management
BetterHelp or Talkspace for remote therapy options
Time zone apps to coordinate calls with friends, family, and healthcare providers back home

General wellness

Strava if you’re into running or cycling, great for finding routes and connecting with local athletes
Google Maps with saved lists for healthy restaurants, gyms, and healthcare providers in each city

The key is choosing a few tools and actually using them consistently rather than downloading everything and using nothing.

Creating Sustainable Routines

The most successful nomads I know have figured out how to maintain routines while staying flexible. Here’s how:

Morning anchors

Have one or two things you do every morning, regardless of where you are. This might be journaling, exercise, meditation, or just making coffee in a specific way. These anchors signal to your brain that despite the changing environment, some things remain constant.

Weekly planning rituals

Spend time each week planning the next one. Where will you work? What will you cook? When will you exercise? This doesn’t mean scheduling every hour, but having a loose framework reduces daily decision fatigue.

Regular check-ins with yourself

Set aside time weekly or monthly to honestly assess how you’re doing. Are you eating well? Sleeping enough? Feeling connected to others? These check-ins help you course-correct before small issues become big problems.

Common Mistakes (And How to Avoid Them)

After years of doing this myself, these are the patterns I see repeatedly:

Trying to maintain your home routine exactly

Your routine will need to change. Fighting this creates unnecessary stress. Instead, identify the core elements that make you feel good and find new ways to incorporate them.

Underestimating the importance of community

I cannot overstate how much easier everything becomes when you have local connections. Prioritize this from day one.

Ignoring your body’s signals

Constant travel is stressful, even when it’s fun. If you’re getting sick frequently, feeling exhausted, or struggling emotionally, don’t push through. Rest, reassess, and adjust.

Comparing your experience to others

Social media makes everyone else’s nomadic life look perfect. Remember that you’re seeing the highlights, not the challenges. Focus on what works for you.

When to Consider Taking a Break

Sometimes the healthiest thing you can do is pause the nomadic lifestyle temporarily. Consider this if:

You’re getting sick constantly
You feel chronically exhausted despite adequate sleep
You’re struggling with depression or anxiety that’s getting worse
You’re using alcohol or other substances to cope with stress
You feel completely disconnected from friends and family
You’ve lost interest in work or activities you used to enjoy

Taking a break doesn’t mean failure. It means you’re prioritizing your health, which is exactly what you should do.

Building Your Personal Health Strategy

Everyone’s approach to nomadic health will look different because everyone’s needs, preferences, and circumstances are different. But here’s a framework for building your own strategy:

Assess your baseline

What are your non-negotiables for feeling good? Is it daily exercise? Regular sleep schedule? Social connection? Healthy food? Identify these before you start traveling.

Identify your risk factors

Do you tend toward anxiety? Do you have chronic health conditions? Are you prone to isolation? Knowing your vulnerabilities helps you plan for them.

Start small and build

Don’t try to implement every healthy habit at once. Choose one or two things to focus on initially, then add more as they become automatic.

Plan for setbacks

You will have days/weeks where everything falls apart. That’s normal. Have a plan for getting back on track that doesn’t involve self-judgment or starting over completely.

Regular reassessment

What works in one phase of your nomadic journey might not work in another. Check in with yourself regularly and adjust your approach as needed.

The Real Talk About Nomadic Health

Here’s what I wish someone had told me when I started: maintaining your health as a nomad requires more intentionality than maintaining your health with a stable base, not less.

You can’t rely on external structure to support your wellbeing. You have to create that structure yourself, over and over again, in new environments with different challenges.

But here’s the thing, it’s absolutely worth it.

The skills you develop maintaining your health while nomadic make you more resilient, more adaptable, and more aware of what you actually need to feel good. These are skills that serve you whether you’re traveling or settled.

The nomads who thrive long-term aren’t the ones who never struggle. They’re the ones who’ve learned to adapt without losing sight of their wellbeing. They’ve figured out how to stay healthy not despite the challenges of nomadic life, but within them.

Your Next Steps

If you’re currently struggling with health as a nomad:

Be honest about what’s not working. Write it down. All of it.
Choose one area to focus on first. Don’t try to fix everything at once.
Connect with other nomads who seem to have figured it out. Ask questions.
Give yourself time. Building sustainable health habits takes months, not weeks.

If you’re considering the nomadic lifestyle:

Start practicing flexibility with your routines now. Travel for a few weeks and see how you adapt.
Research destinations with good nomad communities for your first few stops.
Invest in good health insurance before you need it.
Consider starting with longer stays (2-3 months minimum) rather than fast travel.

Remember: your health is not negotiable. Everything else about nomadic life, the experiences, the freedom, the adventure, depends on you feeling good enough to enjoy it.

The goal isn’t to have perfect health while nomadic. It’s to have a sustainable approach that keeps you feeling good enough to continue living the life you want.

And that, more than any specific tip or tool, is what will determine whether nomadic life works for you long-term.

Guide to Staying Healthy as a Digital Nomad