Health Tips For Online Teachers: Quick Tips For Frequent Travelers

The digital nomad lifestyle isn’t always the most conducive to staying healthy, especially for those of us that actually spend most of the day working. In that light, Teacher Indie decided to offer some quick health tips for teachers on the road. They’re easy to implement, and best of all, either free or super cheap.

One thing I love about the digital nomad lifestyle is that there is a lot of focus on health and personal wellness. In my travels, I’ve generally found other entrepreneurs and freelancers to be health-conscious and active, and have found new ‘gym buddies’ on more than one occasion. These stretches and light exercises, however, are designed for when you don’t have enough time in a location to find a good gym, let alone settle into a regular fitness routine.

Here are our health tips for online teachers on the go.

Health Tips For Online Teachers: Keep it loose and limber

Stretching is one of the easiest ways to keep yourself feeling good throughout the day. These stretches are perfect for hostels or small hotel rooms when space is limited.

Knee-To-Chest Stretch

Start by lying on your back with both knees bent. With your hands, slowly pull the right knee to your chest and hold it there for as long as it feels comfortable. The goal is to reach 30 seconds. Repeat this stretch with the left knee. Cycle through 3 times each morning.

Hamstring Stretch

This stretch also begins on your back. Bend your right leg, hands placed behind the thigh. Lift the leg at least a few inches and straighten to the edge of your comfort level. Hold for 30 seconds. Repeat with the opposite leg, 3 reps 5 days per week.

Neck Stretch

Stand with feet about shoulder-width apart. Take the left hand and slowly pull the neck down to the left shoulder. Hold for 5 seconds, longer if comfortable. Repeat the process with the right side. This stretch can be easily done any time your neck feels tense.

Wrist Stretch

Stand arms-length from a wall in your living room or another area with a bit of space. Push the hands lightly into the wall, with wrists upside down. Hold for four seconds. Repeat as necessary. For those of us that work on a computer all day, this can help ease tension in the wrists.

Health Tips For Online Teachers: Quick After-Work Exercises

Wall Push Ups

Stand up against a wall in your home, arms-length away. Lean into the wall with your arms and push away. Repeat 10-15 times. This one is basically a vertical push up against the wall. Strive for 3 sets, 4 times per week.

Running in place

Simple and effective, aerobic exercises help keep weight off and burn calories quickly. You’ll look super cool doing this one in the hostel common area or on the patio of your coworking space. Try running in place for 5-10 minutes, 4 times per week.


I know, how mundane! As cringe-worthy as they may be, sit-ups are an effective core strength booster. Lie on your back, feet on the ground and knees arched. Cross your arms over each other, hands on the opposite shoulder like a pretzel.

Another option is to place hands behind your head with elbows out wide. Sit up until you’re near an upright position. 15 per set, 3 sets, 5 times per week.

Health Tips For Online Teachers: Diet makes a big difference!

Eating healthy isn’t always the easiest thing to do when traveling. After all, indulging in the local cuisine is one of the best parts of traveling!

Here are some tips for on eating healthier on the road:

Watch portion sizes

One thing I’ve noticed after spending years living in the United States is that portion sizes in America are typically about 1/3 bigger than in most other places. I use this to my advantage, as I don’t feel as bad about ordering that tempting dish that might not be super healthy because at least I won’t be eating as much of it. This might be little more than a cheap form of self-gratification, but it works for me.

Fresh fruit in the morning

Light and refreshing, a plate of seasonal fresh fruit is the perfect way to start your day. A perk here is that so many digital nomad online teachers prefer to move to warmer climates where fruit is abundant, cheap, and easily accessible.

Cheap protein and healthy fats

The more I’ve traveled, the more I’ve learned to identify which foods have healthy fats vs. which have saturated and trans fats. Nuts are a great source of protein for travelers, easily transportable on their own or as part of a bag of trail mix. Granola bars, beans, and peanut butter are great options as well. as well as peanut butter and whole grain bread for protein. All of this stuff can come with you when you leave, which makes the previous step that much easier.

Omega-3 fatty acids are good for the joints, a big plus for those of us on the move. When extra virgin olive oils, salmon, and other foods high in Omega-3s are available, take advantage of it. You’ll feel better, trust me. Supplements such as fish oil or Green Lipped Mussel Oil are easy for packing on trips and help when eating the right foods is a challenge.

Keeping health top of mind

For online teachers, being healthy on the road starts with awareness. Being active is a big part of it. Walk instead of jumping in a cab or Uber when you’ve got the time. Wake up twenty minutes earlier to stretch or fit in some yoga. These things pay off. The best part? There’s an app for that. Check out these apps and websites:

  • SworkIt– Phone app for exercise, stretching, and cardio routines.
  • Yoga With Adrienne – free weekly yoga videos, perfect for beginner and intermediate yogis
  • Start Stretching– iPhone app for entry-level and intermediate stretching exercises.
  • 7 Minute Workout– Workout routine app. Conveniently based in seven minute intervals.

Ray is the founder and creator of Teacher Indie. He is an award-winning entrepreneur who has created online education businesses that have appeared in publications such as Entrepreneur Magazine, Inc Magazine, Buzzfeed, The Boston Globe and many others. His goal is to help teachers from around the world get online and gain the financial independence they deserve.

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