The work structure as we know it has undergone significant changes over the last few years. The conventional work routine has been re-evaluated, which is why, today, we have so many options like remote work, hybrid work, and even digital nomadism. Anyone who is a digital nomad will attest to the numerous benefits that it has to offer. Even though these benefits are immense, we need to prioritize the most important aspect of well-being–digital nomad health and wellness.
Sure–digital wellness goals aren’t likely to be one of the first things you think about when working offsite. But if you don’t properly account for these variables, chances are you won’t be able to manage the various digital nomad advantages and disadvantages properly. And digital health and wellness issues start to crop up when that happens.
I’ll assume that you want to avoid anything that might compromise your remote work productivity. With that in mind, here’s all you need to know to have an excellent digital nomad experience!
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- Definition Of Digital Nomad Health And Wellness
- Is Digital Nomad Health And Wellness A Real Issue?
- Digital Health And Wellness Issues – What Happens When You Neglect
- How To Achieve Complete Digital Nomad Health And Wellness
- 1. Start Your Day Hydrated
- 2. Define Your Digital Wellness Goals Clearly
- 3. Find The Sleep Routine That Works For You
- 4. Make Me-Time A Priority
- 5. Don't Underestimate The Rigor Of Constant Travel
- 6. Don't Be Shy
- 7. Consider Your Hygiene
- 8. Choose Your Travel Destinations Carefully
- 9. Be Conscious of Your Mental Well-being
- 10. Engage In More Physical Activities
- Become Your Own Health and Wellness Advocate!
- Popular Questions About Digital Nomad Health And Wellness
Definition Of Digital Nomad Health And Wellness
Digital nomad health and wellness refers to your quality of life while working remotely. When functioning as a digital nomad, consider your physical, mental, and wellness demands and be intentional with your health plans and actions. The reason for this is simple: how you think and move can positively or negatively impact your overall experience as a nomad.
The definition of digital nomad health and wellness can often seem abstract. One reason for this is that it deals with metrics that are often challenging to quantify adequately.
Yet, its impact on your work and personal life is significant enough that you must take a very conscious and objective approach when dealing with it.
Is Digital Nomad Health And Wellness A Real Issue?
The average digital nomad doesn’t give this matter much thought, especially at the start of their career. One might be tempted to ask if digital nomad health and wellness is a real issue.
According to a report by the United Nations, at least 41% of remote workers suffer from extremely high-stress levels. Another study conclusively confirmed that remote workers are far more susceptible to developing feelings of isolation and mental unrest.
With the above alone, it’s safe to say that digital health and wellness issues are a real threat. The implication is that anyone who doesn’t monitor this aspect of their life closely may have a poor experience working offsite.

Digital Health And Wellness Issues – What Happens When You Neglect
There’s an element of risk present in every aspect of life. If you think you should wing it and forgo any digital wellness goals or safeguard your mental health, you’d be surprised by the aftermath of this decision. Tread this path carefully. Hangovers, jetlags, and massive migraines are some of the not-so-fun consequences of health neglect.
Not only that, but other most concerning consequences of not watching your physical and mental health as a digital nomad include, but not limited to:
Compromising Your Personal Life
In theory, living the life of a digital nomad should be the best, at least in terms of how much time it allows you to care for yourself and those you love. For example, for all the perks of being a digital nomad, one thing you’re almost guaranteed to struggle with is finding/maintaining a committed romantic relationship.
The reason for this is as plain as day.
It’s easy to see how there’ll likely be breaks in communication with your other half if you’re constantly on the move. Of course, there’s a place for convincing them to share your nomadic lifestyle. However, what if they don’t want to or life doesn’t suit them?
There’s also the fact that you have to contend with distractions as well.
Suppose you need to properly utilize resources like digital nomad retreats and other such resources. In that case, it’s only a matter of time before the pressure builds and starts affecting productivity and quality of life.
Struggling To Maintain A Functional Work-Life Balance
Even when you’re in the best digital nomad cities with work-life balance opportunities that complement your lifestyle, you might still lose out if you need to be conscious of your overall well-being.
The main reason is that it’s ridiculously easy for you to work to the point of forgetting yourself. And it’s not just you, either. A recent report shows that 70% of digital nomads work 40-hour weeks or more!
However, because that time is often unevenly distributed and taken at your own pace, you don’t immediately see how much of an impact it has on your job. When such a lifestyle continues unchecked, digital health and wellness issues take little time to surface.
A Real Possibility of Burning Out
The risk of burnout is a hazard that most digital nomads don’t see coming. Between moving from place to place and keeping up with work, it can be easy to miss the signs of it, too.
Burnout is an even more significant threat than you would initially expect because of the very nature of remote work. And, in the absence of proper health and wellness practices, it can creep up on you and become quite devastating indeed.

How To Achieve Complete Digital Nomad Health And Wellness
At this juncture, you know the definition of digital health and wellness and the threats that digital health and wellness issues pose. The next step becomes identifying the best practices to help you stay at your peak both physically and mentally.
To get on this road, you should:
1. Start Your Day Hydrated
There’s a reason that water is regarded as the most underestimated nutrient in the world. Sure, we all know that we’ve got to gulp a cup now and then. That’s basic biology. However, you might need to learn just how pivotal that exercise can be to your mental and physical well-being.
To start with, concrete research has shown that drinking water can help you actively combat stress as well as signs of depression and anxiety. Additionally, maintaining a regular water intake throughout the day can help improve your cognitive function and even put you in a better mood.
Starting your day with a glass of this precious liquid is especially important because your body will get a little dehydrated while you sleep. So, drinking water will help you replenish the lost fluids and put you in the best frame of mind to start the new day.
2. Define Your Digital Wellness Goals Clearly
As with many other things, the journey becomes much easier when you have a clear picture of where you’re headed. Sure, you want to avoid digital health and wellness issues. But that alone shouldn’t be your principal focus as a digital nomad.
Would you like to become more optimistic?
Are you determined to better manage your stress levels?
Do you want to get better at communicating with your distant loved ones?
What about weight-loss goals?
Have a definitive picture of where you’re heading next. You can have as many digital wellness goals as you want. The most important thing is to ensure that these objectives are realistic and will positively impact your life.
3. Find The Sleep Routine That Works For You
When weighing digital nomad advantages and disadvantages, one element that can be a positive and a negative is the fact that you have extensive latitude over how you use your time.
Consider this.
When you know that you have to be at your traditional workplace by 9:00 AM, you have an added incentive to go to bed early and wake up early. When you add that how well you sleep will also affect your performance at the office, you have even more reason to have a well-defined sleep schedule.
As a digital nomad, the situation is different, reflected clearly in your lifestyle. Some remote workers tend to develop a haphazard sleep routine as a result. Something that certainly doesn’t help your cause here is that there’s a good chance that you’ll be using your computer for long hours.
The blue light radiating from the screen can further disrupt your sleep pattern, so you must establish a routine before bed. Put away your screens at least 1 hour before bedtime. Read if you want, but no blue screens–that includes television!
Me? I have a personal rule of putting my phones and laptop away at least two hours before my designated sleep time. This practice helps me rest better and improves the quality of my sleep. However, maintaining a sleep routine can be challenging when it comes to jetlags. I highly recommend Timeshifter to help you cope with jetlag and work shifts.
4. Make Me-Time A Priority
You’re probably thinking, but I’m a digital nomad. Isn’t every moment a me-time?
Well, yes and no.
Sure, you might be by your lonesome most times you’re working and traveling, But you need to remember that traveling can be pretty stressful for all the fun it offers. The same thing applies to work, even when you love what you do.
If you don’t make time to step back from working and traveling and breathe, it won’t be long before you start feeling overwhelmed.
One of the best digital nomad health and wellness tips I hold to heart is the personal day rule. I always set aside at least one day a week to stay by myself and decompress. I use this time to reach out to friends and family, too, so I can stay connected to the things that truly matter.
5. Don’t Underestimate The Rigor Of Constant Travel
For those who slow travel, it may be possible to avoid the stresses of travel without resorting to measures like taking digital nomad retreats to restore depleted energy. However, if you enjoy darting from one location to the next, you need to be super mindful of how you travel.
Two great tips you can follow along these lines include;
Tip #1 – Make sure you choose your destinations very carefully. Even though you might feel the strong urge to see all of the world, it’s always better to consider a destination thoroughly before settling for it.
A great way to decide here is to watch for the best digital nomad cities with a work-life balance that won’t put you under too much stress.
Tip #2 – Always pack light. The fewer bags you have to log around, the less stressful it’ll be for you when you have to move. It also helps that less luggage typically reduces how much you spend on transportation.
6. Don’t Be Shy
Many digital nomads believe they must be lonely because they’re on the road. But that’s not true. On the contrary, meeting new people is a core part of the digital nomad lifestyle. Apart from the fact that this will give you a fuller, richer experience, it can do much to alleviate your stress levels, too!
So, don’t hesitate to stretch a hand of friendship when you find yourself in local social events or similar situations. Take the initiative by visiting local bars and checking out festivals. Checking out new hoods will allow you to engage new people and relieve much of the loneliness of traveling solo.
7. Consider Your Hygiene
Maintaining a clean and healthy body can also keep digital health and wellness issues at bay. Remember, you’ll likely be constantly on the road. As such, hygiene has to be a higher priority for you than most.
So, take measures like carrying wipes that you’ll use to clean your belongings. You need to know what germs or viruses are prevalent in the location you’re visiting so that you can be careful. Along these lines, remember to shop for the best insurance for digital nomads just to be safe.
Ultimately, these seemingly simple habits can go a long way in safeguarding your digital nomad’s health and wellness. Moreover, it can help add longevity to this lifestyle so you can enjoy its benefits even more.
8. Choose Your Travel Destinations Carefully
I’ve mentioned this in passing already. But this point is so important I have to stress it. Each location is unique, and you can’t assume you’ll have the same experience wherever you go.
Case in point, specific destinations are naturally more favorable for digital nomads than others. Regions like Portugal and Germany boast destinations that rank at the top of my best digital nomad cities with a work-life balance list because these countries offer digital nomad visas that do much to reduce the stress and tension you’re under when operating there.
There’s also the issue of your digital nomad insurance to consider in this case. The best insurance for digital nomads should typically cover various regions. However, your provider might not offer digital nomad insurance for certain destinations for several reasons. You need to make a point to know such locations so you don’t end up in a pinch without coverage.
9. Be Conscious of Your Mental Well-being
The life of a digital nomad can start as a solitary one. And because, as humans, we rely heavily on communication, this lifestyle can take a heavy mental toll on a person. Loneliness and constant fear of missing out harm many digital nomads mentally.
As if that alone wasn’t bad enough, a study on mental health reveals that nearly 20% of Americans suffer from one mental illness or the other! So, it’s pretty clear why you can’t afford to take chances with your mental well-being.
One thing you can do to protect and maintain your mental health is pick up meditation. Regular meditation has many benefits. From helping sharpen your focus to improving your self-awareness to helping prevent memory loss, you stand to gain a lot from this exercise.
Apps like Calm, Insight Timer, and Smiling Mind can be quite helpful here.
10. Engage In More Physical Activities
As the saying goes, a sound mind lives in a sound body.
Staying physically fit can be very rewarding, even more so if you’re a digital nomad. As a modern-day wanderer, you’ll be moving around a lot, which can take a toll on your body. When you’re physically fit, your body can bear that burden without breaking.
Yes, the temptation to stay behind your computer screen will be great. But you have to avoid the sedentary lifestyle if you want to enjoy digital nomadism. So, you need to develop a habit of incorporating exercise into your everyday routine.
Even if it’s something as simple as walking or jogging, moving your body around like that will keep you limber and spry, further enhancing your health.
The good news is that there are several resources that you can take advantage of to realize these digital wellness goals. My personal favorites are Grow with Jo, Aaptiv, and 8fit. If you’re low in cash for subscriptions and are opting for freemiums, Grow with Jo has a great YouTube alternative that’s equally as good as her paid app.
Become Your Own Health and Wellness Advocate!
From understanding the definition of digital health and wellness to identifying major digital health and wellness issues, you now know just how important looking after your welfare on the road is.
You can stay in peak digital nomad health and wellness form by staying hydrated, monitoring your physical and mental well-being, defining your sleep routine, and watching your hygiene. And in addition to determining your digital wellness goals, carefully choose your next destination!

Popular Questions About Digital Nomad Health And Wellness
What Is A Digital Nomad Lifestyle?
The digital nomad lifestyle refers to someone traveling from one place to the next while making money online—digital nomads leverage technology to work location-independent jobs. As of September 2023, 35 million digital nomads are galavanting and living their best lives worldwide.
What Are The Biggest Digital Nomad Health And Wellness Issues?
The biggest digital nomad health and wellness issues are the potential risks it poses to the quality of your personal life, burnout, and an inability to maintain a functional work-life balance.
Is The Digital Nomad Lifestyle Worth It?
Yes, the digital nomad lifestyle is worth it. Armed with the right digital nomad health insurance, it allows you to see different parts of the world, explore exciting cultures, meet new people, broaden your horizons, and pick up new interests.
What Should I Do When I Notice Health And Wellness Issues Are Affecting My Work?
If you notice health and wellness issues are affecting your work, you first need to take a step back and take stock of the entire situation. Identify the possible causes of distress and eliminate them from your life.
Consider taking digital nomad retreats, as well, as these will help you rejuvenate yourself and return stronger.
What Is The Best Digital Nomad Health Insurance?
The best insurance for digital nomads is Insured Nomads and Safety Wings. These providers are highly recommended because they offer an extensive yet affordable package. In addition to that, they also have global coverage and a truly commendable customer support team to assist when unexpected issues present themselves.