At the turn of the 21st century, a new term emerged to describe a new echelon of workers. The phrase ‘digital nomad’ crept into lifestyle, business, and tech publications. As the phrase indicates, workers who qualify as digital nomads rely on new technologies to fund a mobile lifestyle.
Two decades later, digital nomads are a common sight in urban and rural places around the world. Rather than an office, digital nomads look for coffee shops, libraries, and other locations with reliable Wi-Fi. And rather than work with a single company, most are self-employed as freelancers, often providing a tech-based service like web design or video production.
The lifestyle caught the attention of many. It provided an out for young professionals who struggled to conform—but that doesn’t mean being a digital nomad is carefree. In addition to living on little means (sometimes out of a single suitcase), these professionals also deal with irregular work schedules, unreliable access to exercise spaces, and a diet that changes with each move.
Some digital nomads undertake this lifestyle while working high-stress jobs, too; consider digital nomads who travel often and work on an irregular schedule. Professionals in the world of online poker, for example, face long periods of concentration while sleeping in unfamiliar hotels, pulling all-nighters to perfect their skills, and lacking a familiar menu.
So, what’s the key to staying healthy? Unsurprisingly, the most important considerations are sleep, diet, and exercise to tend to both the body and mind. Though poker pros (who face high-stress workdays that can last almost a full 24-hours) have more extreme work patterns than most digital nomads, the pillars of their health routine are the same.
Compared to standard nine-to-five office workers, sleep, diet, and exercise routines must be simultaneously versatile and disciplined. Let’s take a closer look at three health hacks for digital nomads that address all these considerations.
Hack One: Stick to One Time Zone
Sleep is one of the most important aspects of wellness. Not only does a consistent sleep schedule let the body reset and prepare for a new day, but good sleep is also linked to neurological functioning. Better sleep literally equates to higher mental functioning.
Unsurprisingly, digital nomads who leapfrog continents struggle to regulate their circadian sleep rhythms. Consider a freelancer who accepts a contract for a Spanish company, then moves to Bali. Not only will they need to adjust to Balinese time, but they’ll also be responsible for delivering work on a European schedule.
Digital nomads who want to keep their sleep routine regular will have a much easier time by accepting work within their local time zone.
Hack Two: Prioritize a Morning Routine
Depending on where a digital nomad roams, there may be an exercise facility or suitable space nearby. Some ‘landing pads’, which are co-living spaces designed for digital nomads, include exercise rooms. Many digital nomads, however, stick to cheaper hostels, which lack such amenities.
Those looking to implement exercise into their daily routine can create a morning regime that requires no equipment. This includes yoga and plyometrics, from basic push-ups to asana poses. Tailor this routine around your individual needs—keep it simple and short so you’re more likely to stick to it.
Remember, digital nomads who keep a simple exercise routine have healthier hearts and lungs, which relieves the body of the stress of travel.
Hack Three: Supplements For the Win
A seasoned digital nomad knows to never count on a menu. Depending on which region you travel to, there may be international staples available… or nothing at all. Gastrointestinal issues are some of the most common health concerns faced by travelers, from Montezuma’s revenge to regular old bloating.
So how can digital nomads combat a grumpy gut while also taking advantage of local delicacies? One simple trick is to incorporate probiotics or other helpful supplements. Probiotics help boost the GI tract’s ability to digest food efficiently. They’re affordable and widely available, but they’re not the only option.
Every nomad can build a supplement routine that suits them. Given every professional will have a unique concern, the idea here is to provide consistent, scheduled supplements so your body can adjust to its new home—no matter the destination.