As a Filipino digital nomad, I’ve learned that hopping between time zones, sampling new cuisines, and adjusting to unfamiliar environments can take a toll on both body and mind. But guess what? Staying fit and healthy on the road is absolutely possible. It just takes some creativity and good planning.
1. How to Eat Healthy While Traveling for Work
Plan Your Meals
When I first started traveling, I would splurge on fast-food chains or convenient street bites whenever hunger hit. While that’s fun (and sometimes you really can’t resist local specialties!), I realized my body felt off-balance after a few weeks. Now, I try to stay in places where I have access to a kitchen – either an Airbnb or a hostel with a shared space – so I can whip up healthier, home-style meals.
- Grocery Shopping: I love visiting local markets wherever I am – whether it’s a wet market in Vietnam or a weekend bazaar in Poland – to pick up fresh vegetables, fruits, and other whole foods. While in Asian countries like Thailand, exploring these markets is like finding paradise for fresh and healthy ingredients.
- Meal Prepping: On hectic workdays, meal prepping is a lifesaver. I’ll prepare a batch of veggie stir-fry or chicken adobo (yes, I still crave Pinoy flavors abroad!) and pack it for lunch the next day. Adding healthy snacks like nuts or dried fruits keeps my energy up during the day.
Make Healthier Choices When Dining Out
I love trying local dishes – it’s a huge part of why I travel. But I’ve learned to strike a balance:
- Choose Veggies & Lean Protein: My heart always does a little dance when I see grilled fish or a nice veggie dish on the menu.
- Portion Control: Let’s face it, portion sizes can be bigger outside the Philippines. If I know I can’t finish it all, I’ll ask for a doggy bag.
- Stay Hydrated: I bring a reusable water bottle everywhere. It’s so easy to load up on sugary drinks or coffee when you’re exploring new places, so water helps me stay refreshed without the extra calories.
Use Nutrition Apps
If I feel I’m losing track of my eating habits (hello, unlimited buffet breakfast?), I’ll use MyFitnessPal or Lifesum for a week or two. It’s a gentle way to keep myself accountable.
2. Finding Gyms & Staying Active
Research Gyms Before You Arrive
Back in my early travel days, I’d land in a new city and waste time searching for a gym. Now, I do my homework beforehand:
- Local Gyms or Amenities: A quick Google Maps search usually brings up gyms with day or week passes – perfect to fit our remote work schedule or if I’m only in town briefly.
- Hotel Gyms: When I splurge on a hotel, I make sure it has a fitness center so I don’t have to look elsewhere.
- Coworking Spaces: Some coworking spots offer discounted gym memberships or host fitness classes. It’s a great perk for digital nomads like me.
Explore Alternative Workouts
I’m not a “gym rat” every day, so I switch things up:
- Outdoor Activities: Diving in paradise destinations like Thailand? Hiking in Bali? Jogging along the Seine in Paris? Yes, please! Combining exploration with exercise keeps me motivated.
- Yoga & Pilates Studios: I’ve dropped into yoga studios in almost every city I’ve visited. Some are even part of the digital nomad community, where you can meet like-minded travelers.
- Home Workout Routines: When I’m short on time or can’t find a gym, I rely on YouTube routines. I’ve got a little bookmark folder of my favorite workout channels.
Use Fitness Apps
I’m currently obsessed with Nike Training Club. It’s free and gives me guided workouts of various lengths, which is perfect for my unpredictable schedule.
3. Managing Mental Health on the Go
Establish a Routine
Travel is unpredictable, but having even a loose structure helps me stay balanced:
- Set Work Hours: I decide beforehand which hours I’ll focus on work, and which hours I’ll explore. Otherwise, I end up working all day in a café, forgetting why I traveled in the first place!
- Schedule Breaks: Using something like the Pomodoro Technique keeps me from burning out. I take a 5-minute break every 25 minutes to stretch or grab water.
Stay Connected with Loved Ones
Homesickness is real! Frequent calls or messages with family back home keep me grounded, especially when I’m tackling passport renewals and fees.
- Frequent Check-Ins: I schedule video calls with my family on weekends or chat with friends on Messenger. Hearing a familiar voice is the best pick-me-up.
- Find Filipino Communities Abroad: There are some Pinoy associations or Facebook groups for digital nomads in big cities. It’s comforting to share stories with kababayans who understand the whole “digital nomad + being Pinoy” combo. You also get tips on low-cost living, health insurance coverage, or even local language apps for seamless interactions with foreigners and locals.
Practice Mindfulness and Stress Management
- Meditation Apps: I use Calm or Headspace when I feel overwhelmed. A 5-minute session can reset my mood.
- Journaling: Writing about my day – whether it’s about a crazy tuk-tuk ride in Cambodia or a sweet conversation with a local vendor – helps me process emotions and stay grateful.
- Seek Professional Help: I’ve used an online counseling platform before. It’s comforting to know that therapy is accessible wherever I am in the world.
4. Additional Tips for a Healthy Nomadic Lifestyle
- Get Adequate Sleep: Jet lag is no joke. I try melatonin (under a doctor’s guidance) or set strict bedtime/wake-up times for a few days to adjust.
- Travel Insurance: If I’m going somewhere remote or plan on adventurous activities, I make sure I have a solid policy. Better safe than sorry!
- Stay Organized: Google Calendar is my best friend for juggling meeting schedules, travel itineraries, and personal to-dos.
- Limit Alcohol & Caffeine: I love a good craft beer, but I keep it moderate – especially when I have an early work call the next day.
- Take Breaks from Screen Time: Long laptop sessions can strain my eyes. I follow the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds.
Finding Balance as a Filipino Digital Nomad
Living the digital nomad lifestyle can be exciting and rewarding, but over time, I’ve learned that maintaining balance is just as important as the travel itself. Between remote work, constant movement, changing environments, and everyday responsibilities, prioritizing both physical and mental well being can make the lifestyle far more sustainable and enjoyable.
Having the right routines, reliable travel insurance, and a healthy work life balance can help Filipino digital nomads feel more prepared and confident while exploring new destinations. At the end of the day, taking care of yourself allows you to fully enjoy the freedom and experiences that come with working remotely around the world.
Disclaimer: These are general tips based on my own experiences. For personalized advice, please consult a healthcare professional.
FAQ
Difficulties in maintaining a work-life balance, not finding the right destination, lack of social life, financial hardships, problems regarding your routine and mental health problems as well as access to healthcare can be considered as some of the most common challenges digital nomads face.
Without the structure of a conventional office, separating work from personal life can be difficult, particularly as a digital nomad. The lines can blur when you are traveling to a new location or country, leading to overworking and burnout.
May 24, 2024. According to a March 2024 study, 35 percent of surveyed digital nomads worldwide recorded an annual income of 100 thousand to 250 thousand U.S. dollars. By contrast, only six percent of the sample reported earning less than 25 thousand U.S. dollars a year.