WHAT TO PACK: ALIGN YOUR FITNESS GOALS WITH THE DIGITAL NOMAD LIFESTYLE
Health & Wellness
The nomadic lifestyle keeps you light, free to move around, and flexible to embrace change. But how do you stay on top of your physical and mental well-being when living out of a suitcase? The good news is that if you’re already a digital nomad, you’re probably okay with the fact that you won’t be able to travel with all the stuff you love from home. In keeping up with your fitness goals, there are a few things to think about since you probably won’t be able to bring your favorite barbells or treadmill. This article will look at how to stay light and what to pack to keep up with a regular fitness routine while you’re out globetrotting.
Durable Fitness Clothing
First, you should make sure your workout clothing is good quality because it’s not just regular workout clothing on you, it’s also travel wear, and it needs to stand up to that as well. We all know replacing things while traveling doesn’t always go as smoothly as at home. Obviously, clothing depends on where you are and what the activity is. Still, some good yoga/gym clothes will always be appropriate, even if they’re just part of your layering. For packing’s sake, we’re looking for lightweight and durable clothes. Here are some things to think about:
Moisture-Wicking Tops: Anything that dries fast will be a huge help while traveling.
Flexible Bottoms: Fitness bottoms that work for running, the gym, and yoga can save space in your suitcase. Spending a little more on something multi-purpose goes a long way when you’re packing.
Multi-Purpose Shorts: If you prefer shorts, use lightweight and quick-drying options. Look for athletic shorts that are suitable for various activities and can double as swim shorts. Shorts with built-in liners make them versatile for workouts and casual wear.
Layering Options: Digital nomads on the move are sure to encounter different climates. Invest in lightweight jackets or hoodies that can be easily layered over your workout clothes when the temperature drops.
Versatile Footwear: Lightweight trainers are easy to pack. You can even tie them to the outside of your backpack, and they’ll do the job for various types of workouts.
Minimalist Equipment
Don’t go down a rabbit hole here. There are a million travel fitness products out there. Fortunately, we have a nice little list of practical fitness solutions for digital nomads. But before you spend any money, consider this. If you’re going to be living somewhere for a month or longer, getting a short-term membership at a gym is probably an option. It’s also a great way to immerse yourself in the destination’s culture and meet new people. If you like to have fitness options at home, check out these travel-friendly ideas:
Suspension Trainers: Finding enough resistance during your travel can be challenging. Suspension trainers that use bodyweight exercises for a full-body workout won’t take up much space at all in your luggage.
Resistance Bands: Resistance bands are excellent travel companions. They are so easy to pack, they’re light, and they come in a variety of different tensions.
Jump Rope: Jumping rope is a super effective cardio exercise that works the whole body and doesn’t require much packing space.
Yoga Mat: Opt for lightweight and foldable yoga mats that can easily be carried in a backpack.
Dumbbells: If you prefer weight training, you should consider travel-friendly, water-fillable dumbbells.
Workout Apps
You’re already bringing your phone and laptop, so why not load them up with fitness apps and videos geared toward equipment-less workouts? Most of these offer free versions or trials, so try them all out and see if one of them is worth a subscription. Getting the full version can be the right move if you’re traveling for a long time because it will come with more options and updates to keep you engaged.
Nike Training Club: Guided workout routines designed by professional trainers, with strength training, cardio, HIIT, yoga, and more. The app allows you to customize your workouts based on fitness levels and goals.
Seven - 7 Minute Workout: Seven is a time-efficient fitness app focusing on quick, high-intensity workouts. It offers seven-minute exercises that can be done anywhere without any equipment.
Fitbod: Personalized workout plans based on your goals, fitness level, and available equipment (or lack thereof).
Freeletics: Provides a variety of high-intensity workouts, interval training, and guided exercises for strength, endurance, and mobility. The app includes a virtual coach feature for personalized training plans.
Yoga Studio: Offers a vast library of yoga classes and sequences for all levels without needing equipment. The app provides detailed instructions, video demonstrations, and customizable sessions to suit your preferences. (Side Note: Yoga Blocks & Straps pack nicely too.)
Fitness Hacks For Digital Nomads
We talked about the clothes, the gear, and the apps. Now, let’s talk about the hacks. There’s a whole world of fitness out there for you while you’re traveling - just walking around a new city is great exercise. Just make sure your step counter is on. Here are some other ideas to consider:
High-Intensity Interval Training (HIIT): HIIT workouts are efficient and time-saving, focusing on short bursts of intense exercise followed by periods of rest or lower-intensity exercise.
Explore Outdoor Activities: Take advantage of your surroundings and engage in outdoor activities. Go for a run, hike, swim, or rent a bike to explore your new destination while getting a good workout. It's a great way to stay active and experience the local culture simultaneously.
Opt for Active Transportation: Whenever possible, walk or bike instead of taking taxis or public transport. Not only will you save money, but you'll also add more physical activity to your day and feel more connected to each destination.
Incorporate Stretching and Mobility Exercises: Stretching is so important, especially if you’re sitting for a long time during the day or traveling in a seated position. Morning is a great time to devote a few minutes to a gentle stretching routine. Your back will thank you.
Stay Hydrated and Eat Nutritious Meals: Eating on the go is tough, especially if your coworking space doesn’t have food available. Make sure to dedicate some time each day, or week, to meal planning. See where the opportunities are to make your own food, pack a lunch, or search out healthy options for snacks and meals at restaurants. And always stay hydrated. Get a water bottle that you love and carry it with you at all times.
Day Passes: Day Passes are handy when you just need a change of scenery or want to try a different type of fitness class.
Stick to a Routine: Getting sidetracked is so easy, especially when you’re in awe of a new place to explore. Treat your workout like it’s a non-negotiable part of your schedule, and it will be.
Have Fun
Whatever you decide on, make sure you enjoy it. If you don’t, move on and try something new. You are a nomad, after all.