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Tips for Truck Drivers to Stay Healthy While on the Road

Truck driving is a demanding profession that often involves long hours of sitting, irregular schedules, and limited access to healthy food options. However, staying fit and healthy is crucial for truck drivers to ensure their well-being, maintain energy levels, and improve the overall quality of life. In this article, we will discuss practical tips to help truck drivers stay fit and healthy on the road.

Truck drivers cover a lot of ground each day, but they spend the majority of their time seated at a steering wheel. Drivers are unable to stand up and move about anytime they wish due to their sedentary work environment and short deadlines. While sitting may be cozy, there may be a price to pay. Compared to other occupations, truck drivers typically have greater health issues and live shorter lives. These figures highlight the risks to your health that this sedentary workstyle can have;

The Statistics add up:

– Over-the-road (OTR) truck drivers are twice as likely to develop obesity, which predisposes them to other chronic conditions like hypertension and diabetes.

– The life expectancy of truck drivers is 16 years less than those working in other professions.

– A survey of long-haul truck drivers by the National Institute for Occupational Safety and Health (NIOSH) in 2014 found that 69 percent of truck drivers were obese, with 17 percent being morbidly so.

– According to a study by the Centers for Disease Control (CDC), more than half of the truck drivers had two or more chronic health conditions like high blood pressure, high cholesterol, obesity, and sleep apnea.

1. Prioritize regular exercise:

Physical activity is essential for maintaining fitness and combating the sedentary nature of the job. Incorporate exercise into your daily routine, even if you have limited time or space. Simple activities like stretching, bodyweight exercises, or yoga can be done in or around your truck. Whenever possible, utilize rest stops or find nearby fitness centers to incorporate a more rigorous workout into your schedule.

While driving, you can perform a few workouts. The ab crunch is one of them. Hold an abdominal crunch for a song’s duration, or at least two minutes. At each and every red light, repeat this action. Shoulder shrugs are another option. After spending so much time driving, your neck may start to tense up. This is a terrific way to relieve that strain. If you like, you can also shrug your shoulders during red lights. As if you were shrugging, raise your shoulders to your ears, hold them there for a few seconds, and then gradually lower them back down. Every time you feel tension starting to build in that part of your body, repeat this motion 15 times.

2. Plan healthy meals and snacks:

Eating nutritious food is challenging when fast food options are prevalent. Plan ahead and pack healthy meals and snacks to avoid relying solely on convenience store fare. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains. Utilize a cooler or food storage containers to carry perishable items. If eating out, make mindful choices by selecting grilled options, salads, or soups instead of fried and greasy foods.

This image shows a healthy packed lunch consisting of a sandwich made with whole grain bread, lettuce, tomato, and turkey slices. Alongside the sandwich, there are a banana, an apple, baby carrots, and what appears to be a cookie for dessert.
The image shows a truck driver seated behind the steering wheel of a truck, taking a drink of water from a plastic bottle. The driver is wearing sunglasses, a red shirt, and has a tattoo visible on his arm. The lighting suggests it's daytime, with sunlight coming through the windshield.

3. Stay hydrated:

Proper hydration is crucial for overall health and performance. Carry a reusable water bottle and make a conscious effort to drink water throughout the day. Avoid excessive consumption of sugary beverages or energy drinks, as they can lead to dehydration and energy crashes. Aim to drink at least 8 cups (64 ounces) of water per day and adjust based on your activity level and climate.

4. Get sufficient sleep:

Adequate sleep is essential for physical and mental well-being. Establish a regular sleep routine and aim for 7-8 hours of quality sleep each night. Create a sleep-friendly environment in your truck by investing in comfortable bedding, earplugs, and curtains to block out light. Avoid consuming caffeine or engaging in stimulating activities close to bedtime, as they can interfere with your sleep quality.

The image depicts a truck driver, seated at the wheel, yawning or covering his mouth. He appears to be tired, a common challenge faced by truck drivers during long hauls. This could represent fatigue, a serious safety issue in the trucking industry.

5. Take regular breaks:

Long hours of driving can be physically and mentally exhausting. Take short breaks every couple of hours to stretch, walk around, and rejuvenate. Use rest stops or safe areas to do quick exercises like jumping jacks, lunges, or squats. These movements help keep your muscles engaged, improve circulation, and prevent stiffness.

ergonomics

6. Practice good ergonomics:

Maintaining proper ergonomics while driving can help prevent chronic pain or injuries. Adjust your seat, steering wheel, and mirrors to ensure a comfortable driving position. Sit with your back straight and supported, and use lumbar cushions if needed. Take breaks to stretch and relax your muscles, paying special attention to your neck, shoulders, and back.

7. Prioritize mental well-being:

Truck driving can be isolating and mentally demanding. Prioritize your mental health by engaging in activities that help you relax and unwind. Listen to music, audiobooks, or podcasts during your drives. Stay connected with loved ones and fellow truckers through phone calls, video chats, or social media. If needed, seek support from professional counseling services.

Bottom Line:

Staying fit and healthy as a truck driver requires commitment and conscious choices. By incorporating these tips into your lifestyle, you can improve your physical fitness, mental well-being, and overall quality of life on the road. Remember, even small changes can make a significant difference. Prioritize your health, stay consistent with healthy habits, and enjoy the rewards of a fit and healthy life while pursuing your profession on the open road.

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Written by Tessa Braybrook

Tessa joined Superior Trucking Payroll Service in September 2022. She loves to write and make videos which made her a great asset to the team in her marketing position. 

Before working at Superior Trucking Payroll Service she worked in IT at GVSU which gave her the skills to problem-solve with customers over the phone. 

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