Traveling as a digital nomad family is an adventure, but maintaining your health on the road can be a challenge. From adjusting to new cuisines to balancing work, school, and exploration, staying energized and healthy is essential for everyone in the family to enjoy the journey.

Staying Healthy While Traveling as a Digital Nomad Family: Tips for Families

In this post, we’ll cover practical strategies to ensure your family stays healthy, happy, and ready for the next adventure.

1. Prioritize Healthy Eating While Traveling

One of the biggest challenges of life on the road is maintaining a balanced diet, especially when you’re constantly exposed to tempting local treats.

• Cook When You Can:
  • Whenever possible, choose accommodations with a kitchen or kitchenette. Preparing simple meals can save money and ensure your family is eating healthy.

Tip: Shop at local markets for fresh produce, and involve your kids in picking out fruits and veggies to make it fun.

• Stay Hydrated:
  • Dehydration is common during travel, especially in hot climates or on long flights.

Pro Tip: Invest in reusable water bottles with filters to ensure access to clean drinking water anywhere. This Grayl is one of our favorites!

• Be Strategic with Dining Out:
  • Eating out is part of the experience, but balance indulgence with healthy choices.
  • Look for grilled, steamed, or roasted options instead of fried dishes.
  • Share large portions or order sides of vegetables to round out meals.
• Snack Smart:
  • Pack healthy snacks like nuts, dried fruit, granola bars, or yogurt for long travel days.
  • For Kids: Bento boxes with compartments can keep snacks organized and fun.

2. Stay Active as a Family

Balancing work, school, and travel often leaves little time for exercise, but staying active doesn’t have to mean hitting the gym.

• Walk Whenever Possible:
  • Walking is a great way to explore a destination and stay active.

Family Tip: Turn walks into adventures-make it a scavenger hunt or set challenges like counting local landmarks.

Incorporate Family Activities:

• Look for activities that get everyone moving, such as:
  • Hiking in nature parks or trails.
  • Swimming at the beach or hotel pool.
  • Biking tours of a city or countryside.
• Use Quick Fitness Routines:
  • Apps like 7 Minute Workout or YouTube channels with family-friendly workouts can keep everyone active in a short amount of time.

Pro Tip: Do stretching or yoga together in the mornings to set a positive tone for the day.

3. Manage Stress Levels

Balancing the demands of remote work, schooling, and travel can lead to stress for both parents and kids. Here’s how to stay grounded:

• Stick to a Routine:
  • While flexibility is important, maintaining certain routines like regular meal times or bedtime rituals can provide stability and reduce anxiety.
• Practice Mindfulness:
  • Simple mindfulness exercises, such as deep breathing or guided meditation apps (like Medito or Headspace for Kids), can help the whole family unwind.
• Delegate Responsibilities:
  • Share tasks like planning itineraries, cooking, or managing schoolwork with your partner or older children.
• Have Downtime Days:
  • It’s okay to take a break from sightseeing. Spend a day relaxing at your accommodation, playing games, or watching movies as a family.
• Bonus Tip: Empower kids to take on small responsibilities, like navigating with a map or choosing activities.

4. Maintain Good Sleep Habits

Sleep is often disrupted while traveling due to time zone changes, new environments, or packed schedules. Prioritizing rest to keep your family healthy is one of the best ways to stay healthy while traveling as a digital nomad family.

• Create a Sleep-Friendly Environment:
  • Bring portable blackout curtains or use eye masks for better sleep in bright accommodations.
  • Use white noise apps to drown out unfamiliar sounds.
• Adjust to New Time Zones Gradually:
  • If crossing multiple time zones, start adjusting your family’s sleep schedule a few days before traveling.

Pro Tip: Expose everyone to natural light during the day to help reset their internal clocks.

• Stick to Bedtime Routines:
  • Familiar rituals, like reading a bedtime story or playing calming music, can help kids relax and settle in unfamiliar surroundings.

5. Take Care of Your Immune System

Travel exposes you to new germs, climates, and environments, making it essential to support your immune system.

• Ensure you’re prepared for emergency medical situations anywhere
  • Check with your health insurance provider to ensure that you’re covered where you’re headed, and for the whole duration
  • We love using SafetyWing’s nomad insurance which covers us anywhere we go for the whole time we’re going to be there, for a lot less than other options we’ve tried.
• Pack a Travel Health Kit:
  • Include basic medications, hand sanitizer, bandages, and any prescription medicines your family might need.
• Focus on Hygiene:
  • Wash hands frequently, especially before meals and after using public transportation.
  • Wipe down airplane trays, armrests, and hotel surfaces with disinfecting wipes.
• Boost Your Immunity with Nutrition:
  • Add immune-boosting foods like citrus fruits, garlic, and yogurt to your family’s diet.
  • Consider taking multivitamins or probiotics, especially during long trips.

Pro Tip: A lot of travellers will tell you that you can get everything you need at the local pharmacies, which is often true, however we believe it’s important to be prepared for at least one digestive emergency in advance. I can’t imagine trying to find a pharmacy when you can barely leave the washroom…

6. Set Boundaries for Screen Time

While screens can be lifesavers during long journeys, excessive screen time can impact sleep and overall well-being.

• Set Screen-Free Zones:
  • Establish screen-free times, such as during meals or before bed.
  • Use this time to play games, read, or simply talk as a family.
• Use Screens Purposefully:
  • Download educational apps or documentaries to make screen time more enriching.
• For work, set a timer to remind yourself to take breaks and spend time with your kids.
  • If you’re not familiar with the Pomodoro method, it’s a great way to get started.

I saw a great analogy that said “You wouldn’t try to park a car going 100mph, but that’s what you’re trying to do by using screens before bed.”

7. Embrace Local Wellness Practices

Many cultures have unique wellness traditions that can benefit your family.

Examples to Try:

• Yoga or meditation in India.
• Thermal baths in Hungary or Iceland.
• Traditional massages or spa treatments in Southeast Asia.

Cultural Learning Opportunity:

• Introducing kids to local health practices can be both educational and relaxing for the whole family.

Conclusion: Prioritize Health for Happier Travels

Staying healthy as a digital nomad family isn’t just about avoiding illness – it’s about making the most of your experiences together. By focusing on nutrition, staying active, and managing stress, you can ensure that everyone feels their best throughout your adventures.

For more family travel advice, don’t miss our post on Balancing Work and Family Life as a Digital Nomad.