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6 Quick Fitness Tips for Digital Nomads

Filip Stankovski May 5, 2019

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While the digital nomad lifestyle can be a fulfilling lifestyle, working from the computer for extended periods of time can wreak havoc on your body. Like other laptop warriors, digital nomads can experience risk injury to their muscles, wrists, eyes, and more from extended computer use.

The Situation: Digital Travel May Not Come with Benefits

Digital nomads and remotrepreneurs face a more challenging road to maintaining their health. These obstacles can include:

  • Lack of access to gyms/fitness equipment
  • Lack of support systems (like friends) and accountability (like coaches)
  • Being in new locations that might require you to change habits

Think about it: What would you do if you end up in a hotel in another country that only has tiny dumbbells or no weightlifting equipment at all?

The Solution: Tweak Your Environment to Find Your Fitness

Luckily, there are things you can do… The Bold Brothers, two brothers who are globetrotting remotepreneurs in the fitness industry have some tips for digital nomads, freelancers, and entrepreneurs.

There’s no perfect time to start working out…The perfect time was yesterday…The next best time is now! – Bold Brothers

1. Know Your WHY?

Before you begin any health changes, figure out your motivation. Are you training to lose a few pounds or win a marathon? Or you staying healthy for a longer-term goal (like being around for your loved ones).

Finding (and reminding) yourself of that big “why” is the key to consistently remaining well and fit.

2. Focus on simple tweaks

If you haven’t exercised in a while, it can be a little overwhelming to keep up with all the little things you have to do to “be healthy”. For the time being, ignore all of that. Focus on what you need to do now to improve your health. As your habits get more consistent, you will begin making other changes to support your new healthy lifestyles.

3. Take breaks

Sitting down and staring at a screen all day can do a lot of damage to your body over time. Breaks are a simple and easy actions to limit that damage. Be sure to schedule in breaks while you’re working to stretch and move the body.

Our suggestion is stretch and do a short walk once every hour.

4. Drink water

When sitting at your desk, bed, cafe, or wherever you (and your laptop) work, it can be easy to forget to drink water. Bad mistake! As shared in many places, drinking water has plenty of benefits for your entire body. So prepare a bottle of water and build a habit to drink it while working.

5. Work with what you have

While traveling as a digital worker, you will end up in places that lack gym equipment. Don’t use that as an excuse! Plan ahead and do what you can. If you can, bring a slimmed-down version of your training. (For example, a yoga mat or kettlebell). If you can’t bring any equipment, get back to the basics: pushups, pull-ups, running, and swimming.

6. Be adventurous

One of the perks of being a location-independent worker is travel. Use that your advantage. There are plenty of ways to get your fitness in without having to go to a gym, from walking to running in a marathon.

No matter where you are, you take your body with you. In order to keep that body (and your business) going, you need to take care of it. Taking care of that body doesn’t require as much as you think. The key is making the commitment to keep building your health so it becomes part of your daily routine, wherever you happen to be.

Now stop reading this and go for a walk while listening to Remotepreneurs Podcast!


Filip Stankovski

I'm a top rated sales freelancer on Upwork and Level 2 Seller on Fiverr. I believe that the new entrepreneurs are remotepreneurs and the purpose of the podcast is to teach people how to adjust to the new future of doing business - REMOTELY!

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