I’ll admit, I’m not the best at fitting a dedicated exercise workout into my daily routine.
But as digital nomads, it’s easy to get caught up in the need to make money and stay productive. We often maintain that “go, go, go” mentality. There have been days when I feel chained to my desk. By bedtime, I realize that I haven’t left the house or even moved at all.
With my step count barely reaching 50 steps, my mind feels foggy. I struggle to switch off—a common issue when you haven’t taken a break from the productive grind.
In our previous post, we discussed the importance of time management for digital nomads to create a healthy work-life balance. I want to stress again how crucial it is to set boundaries and allow yourself the time needed to stay productive. Part of this involves incorporating some physical exercise into your day. A break from the screen or a little movement can do wonders for your physical and mental health.
Not only might you see improved fitness, but also better mental clarity, sleep quality, concentration, and memory—all essential for thriving in the digital nomad lifestyle.
With so much to do and our days often jam-packed, how can we ensure we’re staying active?
Desk-Based Exercise
I highly recommend that every digital nomad take a break from their screen. Step outside and breathe in some fresh air. However, sometimes a quick desk-based exercise is all you need. Desk exercises can help loosen up stiff muscles and calm your nerves.
I’m a big advocate for yoga, which you can easily incorporate into your day to relieve back or neck pain. Meditation is also great for mental clarity. Personally, I love Yoga with Adriene. Adriene’s calming presence makes me feel capable of anything, and her five-minute break videos are perfect for adding a quick movement session to my day.
Go for a Walk
Walking has done wonders for improving my mood, focus, and energy. After sitting at my desk all day, staring at a screen, a walk around the block helps me clear my mind and feel refreshed. It doesn’t have to be a long walk, but incorporating exercise into your day, even in small amounts, can make a big difference.
During the pandemic, I started taking 15-minute walks down the road and back—a simple routine that improved my wellbeing. I even fell in love with walking! When things opened, Kyall and I continued our exercise routine and eventually completed a half-marathon from our suburban home to central London.
I’m not saying everyone should aim for this, but you never know what a small change in your routine could lead to.
Incorporate an Active 15 Minutes into Your Day
If you’re someone who needs to break a sweat to feel mentally clear, this tip is for you. Kyall, for example, loves his walks but also enjoys a run to shake off negative thoughts or clear his head. Focusing on a goal, like completing a 5k run or finishing a HIIT workout, can help you detach from work for a while.
If this resonates with you, start small. A 15-minute active period in your day can make a big difference, and like with walking, you never know where it might take you.
Stand Instead of Sit
A simple way to break the cycle of sitting all day is to stand. Standing while taking calls can relieve some physical aches and pains, and it might even boost your productivity. Knowing that the sooner the meeting ends, the sooner you can sit down, can be a motivating factor!
Standing gives you a different perspective on your work—literally—and is great for your physical health, too.
Be Kind to Yourself
I always like to end my advice with this: if you don’t stick to your routine every single day, that’s okay. Sometimes, work gets on top of us despite our best intentions. Shifting your mindset from an all-or-nothing attitude to accepting what is and starting fresh each day can make all the difference.
In the past, if I set a strict routine and fell short, I’d feel like I’d failed, and that would be the end of it. But once I started being kinder to myself—accepting that it’s okay to miss a day and that I can pick it back up the next day—it became easier to stick to my routines. Remember, exercise isn’t a punishment; it’s an added nourishment to your day.
In conclusion, incorporating exercise into your day doesn’t have to be a monumental change. Small, manageable adjustments to your routine can significantly improve your physical and mental wellbeing. Taking breaks from your desk, getting fresh air, stretching, or even standing can make a big difference.
And who knows? You may find yourself more productive and focused because of it.
What small changes will you make to your routine? Comment down below!
