After spending six months on the road and then another two months a few years later, I realized I needed to figure out how to balance work and wellness. I would sometimes work ten hours a day without a break and this was not a way to live. Here are my wellness travel tips to help you overcome the same challenges.
Traveling can be exhilarating, but it can also be exhausting. Most days I will wake up and enjoy a local tour or participate in an excursion but by the afternoon I am back at my accommodation to dive into work. My clients are in different time zones, so working into the night makes more sense.
Since we seek travel, in combination with work, it’s essential to incorporate relaxation techniques into your daily routine to help you unwind and de-stress. Try simple practices like meditation or yoga to calm your mind.
If I know I am going to be in one location for at least a month, I find a local fitness shop like Decathoalon and buy a yoga mat. I donate it once I need to move locations. On shorter trips, I will bring a travel folding mat but just know you will need a towel, as it is very thin.
Wellness Travel Tips
In the whirlwind of travel and adventure, finding balance is essential for your well-being. Here are some ways how you can incorporate meditation and mindfulness practices into your routine while working on the road.
Creating a Meditation Sanctuary on the Road
You don’t need a fancy meditation studio or hours of free time to reap the benefits of meditation. Incorporate short, guided meditation sessions into your daily routine, whether it’s before bed, during your morning coffee ritual, or even on a long bus ride between destinations.
I use the Headspace Guide on Netflix at least once a day no matter how busy I am.
Bringing Awareness to Everyday Activities
Mindfulness isn’t just about sitting still and clearing your mind – it’s about bringing awareness to the present moment in everything you do. Whether you’re exploring a new city, savoring a delicious meal, or simply taking a walk in nature, practice being fully present and engaged in the experience.
This means you need to put your phone down and take in everything that is happening around you. Your scrolling and pictures can wait!
Fueling Your Adventures
As you traverse the globe in search of new experiences, it’s essential to fuel your adventures with nutrient-rich foods that nourish your body and support your digital nomad journey.
It is hard not to want to eat all the greasy and delicious foods a new culture may offer. But since I am still a nutrition coach, I still make time to incorporate fresh food into every meal.
Discovering Local Superfoods
One of the joys of travel is immersing yourself in new cultures and cuisines, and that includes discovering local superfoods packed with nutrients and flavor.
Incorporating superfoods into your diet doesn’t have to be complicated or expensive. Start by exploring local markets and grocery stores to discover fresh, seasonal produce and artisanal ingredients.
Exploring Culinary Delights
As you journey through different countries and regions, don’t be afraid to step outside your culinary comfort zone and sample local delicacies.
Whether it’s pad thai in Thailand, schnitzel in Germany, or tagine in Morocco, each destination has its own superfoods waiting to be discovered and savored.
Eating for Energy
One of my favorite wellness travel tips is to choose foods that provide sustained energy and keep you feeling full and satisfied. Look for nutrient-rich options like leafy greens, lean proteins, whole grains, and healthy fats.
From smoothie bowls and salads to soups and stir-fries, there are endless ways to incorporate local superfoods into your meals while traveling. Try starting your day with a tropical fruit smoothie or indulging in a hearty grain bowl filled with quinoa, avocado, and roasted vegetables.
Even though I am not plant-based all the time, I do look for vegetarian and vegan options in every digital nomad location. I feel better when I eat plants even though my go-to meal is a charcuterie board the rest of the time!
Prioritizing Self-Care for Digital Nomads
As you jet set around the globe, it’s easy to get caught up in the excitement of new adventures. But don’t forget to prioritize self-care along the way.
Embrace the Slow Travel Movement
In a world that’s always on the go, embracing the slow travel movement can be a game-changer for your well-being. Take time to savor the little moments, whether it’s enjoying a leisurely meal, watching a breathtaking sunset, or simply taking a stroll through a local park.
My favorite thing to do when I am stuck working long hours on a project is to take a run through the new neighborhood I am staying in. If you don’t run, that’s ok, take a walk, and don’t use your GPS until you need to get home. You will be surprised how many new cafes you will find along the way.
Create a Travel Self-Care Kit
Building a travel self-care kit is a game-changer. Include items like a soothing facial mist, hydrating sheet masks (love these), essential oils, and a portable meditation app (like Calm on Apple) to help you relax and recharge.
Just don’t make the mistake I did once and bring a bottle of oil that was half an ounce over airplane regulations!
Pamper Yourself
One of the wellness travel tips that I use while traveling on a budget is treating myself to DIY spa treatments in the comfort of my accommodations.
Whip up a homemade sugar scrub, take a relaxing bubble bath (if you happen to have a bathtub), or give yourself a mini facial massage to rejuvenate your mind and body. If you find yourself in Asia, you can also find affordable wellness retreats in India.
If you have some extra money, try a local spa. Just make sure you find out if the spa is all nude or not. I made that mistake in Berlin when I went to the Liquid Room and didn’t read the description before paying. You can imagine how surprised I was to find out we had to stay nude or in a robe the entire time!
Final Thoughts
As you embark on your digital nomad journey, don’t forget to prioritize your health and well-being. You don’t want to burn out by working a million hours every day and forgetting why you became a digital nomad in the first place.
I hope these tips for digital nomads give you some wellness inspiration. Any questions, just let me know in the comments below!
Additional Wellness Guides
This post may contain some affiliate links. If you make a purchase through that link, I may receive a commission. You will never pay extra for using these links, it will be purely to support the blog. I will only suggest items that I use myself, to enhance your travel experience. Thank you in advance for any support you may give me!