A solo backpacker who has been to 40 countries says 3 things help her travel for free

"When I went on these backpacking trips, I really couldn't afford it," Claire Sturzaker, a self-proclaimed nomad, told Insider of her early travels.

Sturzaker, known on Instagram as Tales of a Backpacker, is a full-time traveler who has been to 40 countries. She also blogs about her experiences while sharing her tips with the world.

Sturzaker, who is originally from the UK, typically travels solo. She took her first solo trip to a ranch in Wisconsin when she was 19. She spent a summer exploring a new country, working on a ranch, and getting paid.

"I'd never worked on a ranch before. I was really excited by the idea of riding some horses in this cool country and earning money while doing it," she said. "So in theory, it was basically a free trip. I earned enough money to pay for it, and I really enjoyed it."

Twenty years later, Sturzaker is still traveling the world — and saving money while doing it.

Sturzaker told Insider that she doesn't use travel hacks for flights, so she usually ends up paying for them. But she saves on accommodations by doing work exchange programs similar to the ranch in Wisconsin.

"You work a few hours a day in exchange for accommodation," she said, adding that there are often other benefits too, like free food, language lessons, and tours.

Sturzaker said she's done work exchange programs in the US, the UK, Mexico, and Peru. She's worked as a writer for a travel blog and as a receptionist at multiple hostels, including one in Mexico City.

"I stayed in Mexico City for a couple of months because I loved it so much. I was welcoming the guests, showing them where stuff was, cleaning the kitchens, and changing the beds."

Sturzaker said she enjoys these programs, and she still has plenty of time to explore her destination.

"You do your work for a few hours and then you go off exploring. Then you have days off," she said.

For those who prefer to have their own space rather than stay in a hostel, Sturzaker recommends house-sitting and pet-sitting.

"I've done pet-sitting a couple of times for some friends in Barcelona and in the US," she said.

"You can get free accommodation, you just have to try to keep the cat alive," she joked.

Sturzaker also recently joined Trusted Housesitters, which is a community where pet and homeowners can find sitters who will work in exchange for staying at their place. According to Sturzaker, pet-sitting gives her the opportunity to treat herself in ways she typically can't.

"Getting to feel like I actually own my own house is quite nice," she said, adding that she can cook nice dinners, have a guest over, or just watch a film on the couch.

"I don't get to do that when I'm in hostels," she said.

Sturzaker said she likes pet-sitting and work exchange programs because she feels like both sides get something out of it.

"I'm not a begpacker. I'm not asking for money from people who can't afford to spare anything," she said. "But I feel like when either you're working for free accommodation, or someone's on holiday, so you get to stay in the house and look after their pet, it's a fair exchange."

When you're not working or pet-sitting, Sturzaker recommends spending your free time exploring — for free.

"Do free stuff wherever you are," Sturzaker said, adding that many destinations have free tours and free museums. Sturzaker also enjoys people-watching and getting to know locals.

"I think sometimes people assume that travel has to be expensive for it to be an amazing experience, and actually I've found the opposite to be true," Sturzaker said. "If you can have a conversation with people or go for a meal in someone's house, that doesn't necessarily cost anything — but it feels far more valuable than staying in some fancy hotel."