A realistic, flexible approach to wellness at sea
Living on a sailboat full time is one of the most rewarding choices my family and I have ever made — but it’s also demanding in ways we never could have fully anticipated. Staying healthy on the water doesn’t look like staying healthy on land, and over time I’ve learned that forcing a “normal” routine just doesn’t work.
Instead, I’ve built habits that bend with the weather, space, and seasons. Nothing here is about perfection. It’s simply what has helped me stay physically strong, mentally steady, and energized while cruising full time.
Starting Every Day by Engaging My Mind
The very first thing I do each morning — before checking the weather or picking up my phone — is read something educational, inspiring, or uplifting. I aim for about thirty minutes a day, and I’ve found that doing this first thing grounds me in a way nothing else does.
Life aboard can feel overstimulating and unpredictable, especially when plans change constantly due to weather or logistics. Reading gives my mind something calm and familiar to hold onto, and it sets a peaceful tone for the rest of the day.
Staying Physically Active in Small Spaces
Staying active while cruising looks very different than it did on land, but movement is still a priority for me. Most days, I aim for about thirty minutes of cardio five days a week, strength/resistance training 3 days per week, and yoga/meditation 2 days per week. If we’re near a marina or anchorage with space to walk or jog, I take full advantage of that. Exploring a new town on foot is one of my favorite ways to stay active without it feeling like a chore.
When getting off the boat isn’t realistic, I adapt. On our monohull, I’ve found enough room at the bottom of the companionway and between the stairs and the settee to do bodyweight workouts. Catamarans often have even more flexibility, especially if the anchorage is calm and the deck is usable.
I use the Flat Tummy app for workouts, which has been surprisingly perfect for boat life. The free version includes full bodyweight routines and meal plans, and I’ve never felt the need to upgrade. On good days, I’ll do both cardio and resistance training. On harder days, I remind myself that doing one is always better than doing none.
Using a Gym Without Losing Flexibility
While I love working out on the boat, I also keep a Planet Fitness membership. It’s affordable, and the consistency of their gym layouts makes a big difference when traveling. I don’t have to re-learn where everything is every time we stop somewhere new.
If there’s a location close to the marina, I’ll walk. If it’s a few miles away, I’ll Uber a couple of times a week. I also try to sneak in extra movement whenever possible — walking to the grocery store instead of ordering delivery, or choosing errands that get me moving instead of staying onboard all day. You can also turn fun outings into your daily cardio workout, such as spending the day hiking a local nature trail or touring a historical site.
Drinking More Water Than I Think I Need
Hydration is one of the easiest things to overlook while cruising, especially in hot or tropical climates. Eight glasses a day often isn’t enough when you’re in the sun, swimming, or exposed to constant wind.
I make a conscious effort to track my water intake because I’ve learned that if I don’t, I simply won’t drink enough. Whether it’s a mental note or a tracking app, that awareness alone has made a huge difference in how I feel day to day.
Choosing Food That Supports Energy, Not Just Convenience
One of the joys of cruising is access to fresh food — catching fish, visiting local markets, and finding fresh produce whenever possible. I try to build meals around those ingredients when I can.
At the same time, non-perishable foods are a reality of life aboard. I keep healthier options on hand like canned tuna, salmon, chicken, canned fruit without added sugar, nuts, quinoa, brown rice, oatmeal, chickpeas, and black beans. It’s very easy to fill the boat with processed snacks and sugary foods because they’re convenient and store well, but I’ve learned that those choices catch up with me quickly in terms of energy and mood.
Being Mindful About Alcohol
Cruiser communities are social, and it’s easy for casual drinks to become frequent without much thought. I’ve found that being intentional about limiting alcohol helps me sleep better, feel clearer, and stay more balanced.
Managing Stress in a High-Responsibility Lifestyle
While most people envision the cruising lifestyle as a constant state of freedom and adventure, those who have done it for a while know the reality. Cruising comes with a unique kind of mental load. Weather decisions, boat maintenance, navigation, and safety can weigh heavily, even on calm days.
To manage that stress, I make time for yoga or meditation at least twice a week, usually for fifteen to thirty minutes at a time. Doing it near the water — on a dock or beach — feels especially grounding. Those quiet moments help reset my nervous system and remind me why we chose this life in the first place.
Supporting My Body With Protein and Supplements
I take daily supplements to help support my energy and overall balance. One of my favorites is Maca, which I’ve found increases my energy while also helping me stay calm and focused. It has made more of a difference for me than any other supplements I’ve tried. If you’d like to try it, here is a link to a few Maca products. —> https://amzn.to/49fj5af
I also make a point to have a protein shake every day. It keeps me full, supports muscle recovery, and helps maintain consistent energy — especially on busy or physically demanding days. My absolute favorite is the Jocko brand. It tastes great, has real ingredients, and is low-carb. You can find it here. —> https://amzn.to/48XNBq3
If you prefer plant-based, my favorite brand is OWYN. In my opinion, it doesn’t taste as good as Jocko. But it still has real ingredients and is low-carb, which are very important factors to me. If you’d like to try it out, you can find it here. —> https://amzn.to/3YMuaKP
In honor of transparency, I do receive a small commission if you purchase through one of the links above. I donate 10% of the profits to holistic cancer care research.
Preparing Ahead for Offshore Passages
Offshore passages change everything about how you eat. When the galley is moving and everyone is tired, it’s far too easy to grab junk food or skip meals altogether.
I’ve learned that preparing healthy food ahead of time makes a huge difference. Having something nourishing and ready to eat removes stress when cooking feels impossible.
In my next post, I’ll share exactly what foods I prepare ahead of offshore passages to stay healthy at sea.
Getting Enough Sleep, Even on Passage
Sleep is one of the most important — and most challenging — aspects of staying healthy while cruising. Offshore, we use watch schedules to make sure everyone gets rest. Even on land or at anchor, I try to prioritize sleep as much as possible, knowing that exhaustion affects everything from mood to decision-making.
Final Thoughts
Staying healthy while cruising full time isn’t about rigid routines or unrealistic expectations. It’s about listening to your body, adapting to your environment, and choosing habits that support you — even on hard days.
This lifestyle is demanding, but with a little intention and a lot of flexibility, it can also be incredibly nourishing.
Thanks for reading. If you found this information helpful, please subscribe below. And if you have any other strategies to stay healthy while cruising full-time, I’d love to hear about them in the “Comments” section. Live Well, Sail Free!
Disclaimer
This post is not intended as medical advice. It reflects my personal experience and routines for staying healthy while cruising full time. Always consult a qualified healthcare professional for medical guidance.
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