Health

Yes, Your Sleep Schedule Is Making You Sick

The reason we don’t all walk around in a state of perpetual jet lag, waking and sleeping at random, is that our circadian rhythm evolved to be tied to the solar day. In other words, our internal clock is easily influenced and kept in check by the daylight cycle.

how worrying can actually make you sick

Some people—even those who are strong and healthy—are totally convinced that disease is just around the corner… Now, a new study published in the journal BMJ Open shows that this type of worry, ironically, is linked to a 70% higher risk of heart disease.

Too much sitting, too little exercise may accelerate biological aging

“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine.

How to Sleep

Should you drink more coffee? Should you take melatonin? Can you train yourself to need less sleep? A physician’s guide to sleep in a stressful age.

8-5 Desk Life

Sitting at my desk all day is getting the best of me. I’d like to receive some information, ideas, or exercises I can do for 5-10 minutes at my desk to stay mobile and flexible. Seems that my posture and mobility is starting to decline quickly!

International DN'ers who need prescription meds?

Curious to hear if there are any current or former digital nomads here who have had to deal with getting frequent prescriptions filled overseas.

The scientific 7-minute workout

12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science.

How Exercise Shapes You, Far Beyond the Gym

While the traditional benefits of vigorous exercise — like prevention and treatment of diabetes, heart disease, stroke, hypertension, and osteoporosis — are well known and often reported, the most powerful benefit might be the lesson that my coach imparted to me: In a world where comfort is king, arduous physical activity provides a rare opportunity to practice suffering.

Why Unplugging During the Holidays is Imperative for Your Health

It’s one thing to read all of the anecdotal evidence and science-backed facts about the benefits of a work-life balance. It’s another thing entirely to actually unlearn our deeply ingrained, workaholic habits and give ourselves permission to take a real break.

Healthiest Way to Work: Standing vs. Sitting and Everything Between

So what is indeed the healthiest way? And what can you change about your style today to get the biggest benefit?

The Ultimate Guide to Posture

To get us humans moving forward again into what Winston Churchill called “the broad sunlit uplands” of a bright and upright future, I’ve spent the last few months researching the benefits and mechanics of good posture, and how to achieve it in an age of schlumpliness. Today I’m going to share everything I learned.

Stand To Work If You Like, But Don't Brag About The Benefits

I’ve been itching to get a standing desk. After all, America’s sitting itself into an early grave. Sitting is the new smoking. Clearly, a standing desk would stop me from sitting, and standing is just so much better for you than sitting, right? Contrary to popular belief, science does not say so.

Calm

Relax with Calm, a simple mindfulness meditation app that brings clarity and peace of mind into your life.

Runkeeper

Everyone. Every run. Join the running community that helps people get out the door and stick with running forever. Runkeeper makes running fun and engaging through tailored music and workout experiences, and helps people build lasting routines with smart schedules that fit into their busy lives.

Do you really need 10,000 steps a day?

We’re often told to walk 10,000 steps per day, but what is the science behind that? Why not 20,000? 5,000? Why step count, and not the type of exercise, intensity, or total minutes?

Dead Men Write No Code

I work long hours, in a chair, writing code (and of course this article applies to anyone who sits a lot). The sole reason I am writing this is to warn you of the danger you might be in if you are anything like me.

Keep Things Simple For A Healthy, Long Life

I’ll risk it, though, and tell you again that there really aren’t shortcuts to health. Here’s what you need to do:

  • Get enough sleep.
  • Move your body throughout the day.
  • Eat well — a healthy assortment of foods. Mostly plants, and not too much.
  • Interact socially. Isolation is not good for the body, soul or mind.
  • Take some time to reflect on what you are grateful for.

MyFitnessPal

We believe — and medical studies prove — that the best way to lose weight and keep it off is to simply keep track of the foods you eat. Gimmicky machines and fad diets don’t work, so we designed a free website and mobile apps that make calorie counting and food tracking easy.

A Complete Guide to Health Insurance for Digital Nomads

When you live in your home country, you have traditional health insurance. When you travel abroad for a few weeks or a few months, you get travel insurance. If you move to another country, you get health insurance in that country. But what if you’re a digital nomad, and you can’t commit to being in any one country for very long at all?

How do you stay healthy on the road?

Constantly traveling the world for conferences and in the last 6 months especially have started gaining way too much weight. If you travel a lot - say 1 new city every week or two - how are you staying in shape? Assume no kitchen in these hotel rooms.

A Remote Worker's Guide To Staying Healthy

When most people think about working in a home environment, they think they will be able to wake up late, work in their pajamas, not worry about traffic jams and so on; basically, do whatever they want. And, while that may be partially true, working remotely can have an effect on your physical health. That’s why it is important for remote developers to stay active and healthy, and that’s what we’re dicussing today.

Reducing workplace burnout - the relative benefits of cardiovascular and resistance exercise

Exercise has potential to be an effective burnout intervention. Different types of exercise may assist employees in different ways. Organisations wishing to proactively reduce burnout can do so by encouraging their employees to access regular exercise programs.

Ergonomics for Digital Nomads - Working on the Road Without Killing Yourself

As awesome as it may be to choose a different beautiful office every day, what many nomads are willfully ignoring is the fact that it’s physically impossible to have good posture if all you have is a laptop.

Free Range Running

Being untethered to time is the guiding principle behind free range running. Going watchless frees your mind up by not having to look down at your wrist. Without any digital temptation or distraction, your thoughts can easily drift off to interesting, dream-like states of consciousness. This mental, contemplative wandering is best experienced running on trails. You begin to feel one with the wilderness. The emotion or sensation is liberating. Free range running allows for free association.

How to Stay in Shape on the Road with Bodyweight Fitness

If you are a digital nomad or living location independently in one way or another; it can be especially difficult keep up with your workout routine… So how do you stay in shape on the road, or in a foreign country, when you are finding so many excuses not too?

CrossFit Travel WODs

Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road.

MovNat - The Workout The World Forgot

This video displays the most natural expression of MovNat and is designed to be inspirational. Entirely based on the practice of the full range of natural human movement skills, it develops physical competency and conditioning that is applicable to any area of life.

Core Training - The Basics

In this video we cover the basics of ground based core work. No equipment required. We use time-based training to get as much core work as possible in a given amount of time.

Principles of Natural Running

Instructional video on natural running, by Dr. Mark Cucuzzella, Director of the Natural Running Center.

Antranik - Bodyweight Training

This bodyweight routine allows you to build impressive strength with minimal equipment. All you need is the floor and a pull up bar for most exercises. That’s the magic of bodyweight exercises! If you have access to a parallel bar or a set of rings, you could do even more.

Reddit's Bodyweight Fitness Community

This sub is for all redditors who prefer to use their own body to train, from the simple pullups, pushups and dips to the advanced gymnastics movements like the planche or L-sit.

How To Stay In Shape While Traveling

However, things always got completely screwed up whenever I traveled (which was a lot) – hotel gyms were always crappy, I was always “too busy” to exercise, I could never find a good set of weights, and I allowed myself to eat whatever I wanted “because I was traveling.” Not surprisingly, my fitness progress would either stall completely or backpedal during these trips, and I’d have to spend two weeks after coming home trying to get back into a rhythm.

Breathe, Avoid McDonalds

Keep moving, keep breathing, keep the inertia on your side. Rest days should be a welcome anomaly, not a way of life. And avoid lineups with lots of morbidly obese people in them, it’s a sign of what the future looks like if you spend too much time in the same places… Airports, American chain restaurants and conveyer belts all move us closer to the drain hole. Keep the good momentum up.

Headspace

Headspace is your very own personal trainer, here to help you train your mind.

Nomad Destination

Nomad Destination features comprehensive information on places for digital nomads, location independent entrepreneurs and people working remotely otherwise. Here you will find everything you need to make a decision on where to live and work from remotely.