5 Tips For Staying Healthy On The Road As A Trucker

5 Tips For Staying Healthy On The Road As A Trucker

It is a point of pride for the trucker to keep their massive rigs in the best possible shape. They check the oil and gasoline levels, as well as the brakes and tires, regularly. However, the driver’s health is an often-overlooked piece of equipment.

A study found that truck driving increases the likelihood of various health problems, both psychological and physiological.

Disrupted sleeping habits, social isolation, and other health concerns can result from long periods of driving and tight delivery deadlines.

Truck drivers aren’t the only ones who deal with stress on the job. Taking care of yourself isn’t always easy, but it becomes even more challenging when you’re on the road for 10 hours or more daily.

To ensure you are in peak physical shape for the road ahead, we have compiled eight excellent health advice for truck drivers (and anybody whose profession requires them to sit for long periods).

1. Trucker Must Commit to exercise every day

Regular exercise, even if just 15 to 30 minutes a day, aids weight control, lowers blood pressure risk, and builds muscle. To ease your body into the new routine, begin with simple workouts.

Either you can acknowledge daily problems faced by truck drivers through various pieces of trucker news and then look for solutions, or simply get basic exercise ideas from a fitness app or internet videos, or make your routine with these simple exercises:

  • Grasping the floor. Warm up your muscles by stretching before you do any intense workouts. Pay close attention to your limbs, spine, wrists, and hands.
  • Cardio. Abs and core strength training is an integral part of cardiovascular activity. Cardio exercises that are easy to accomplish include jogging, walking, squatting, jumping jacks, shadowboxing, crunches, and pushups. You may even think about getting a foldable bike; they’re perfect for getting some exercise all over and can be easily folded for storage in the truck bed.
  • Body mass index. Dumbbells weighing five to ten pounds are conveniently portable in the vehicle while being hefty enough to increase heart rate and burn calories.

Choosing foods that are better for you 

Fast food and drink are often the most convenient and inexpensive alternatives, but they are also among the unhealthiest. Making healthier food and drink choices helps with weight management, blood sugar regulation, immune system enhancement, and sleep quality. Prepare a supply of protein-rich, low-sugar, high-fiber snacks, and meals, like:

  • Fresh produce
  • Granny bars, yogurt
  • Pistachios (we recommend walnuts or almonds)
  • Scrambled eggs
  • Hummus with whole-grain crackers

Try to get the healthiest option when you’re stuck dining out. Grilled chicken wraps, salads, and sandwiches are common fast food options, while lighter fare is sometimes featured in a separate area of sit-down restaurants’ menus. No matter what you eat, remember to eat less and stop when you’re full.

2. Cut back on your coffee intake As a Trucker

Overconsumption of caffeine, whether from coffee or energy drinks, harms health, and truckers aren’t the only ones who do it.

Headaches, hypertension, irritability, and sleeplessness are side effects of drinking too much-caffeinated beverages.

Both the sugar and caffeine content in energy drinks can be alarmingly high. Read the label to be sure the amount of caffeine and calories in the energy drink won’t put you over your daily limit.

An adult may normally safely ingest 400 milligrams (mg) of caffeine per day, according to experts. Caffeine content in commonly consumed drinks is typically as follows:

  • Tea: 22–72 milligrams
  • The recommended daily allowance for soft drinks is 35–70 mg.
  • Caffeine: 80-125 milligrams
  • Beverages containing energy: 80–200 mg

3. Make sure you’re getting enough high-quality sleep.

Even though most of us don’t give sleep the attention it deserves, getting a good night’s sleep is essential when you’re pushing huge machinery weighing forty tons. Because of the unpredictable work schedules that professional drivers frequently face, this might be a problem for them.

The more consistent your bedtime and wake-up timings are, the closer you can go to eight hours of sleep each night, which will make you a safer driver.

Before you hit the hay, try to unwind with some soothing activities, such as reading a book or putting on some peaceful music. You may also find a lot of audio material in applications or movies on the internet that might help you fall asleep.

The best way to prevent light from entering your bedroom is to draw the curtains or use a sleep mask. Also, a few hours before you want to hit the hay, stay away from tobacco and caffeine. Before you hit the hay for the night, it’s best to avoid eating heavy meals, working out, or gazing at a bright screen.




4. Taking sun protection measures as Trucker

Did you know that, unlike windshields, vehicle windows do not block UV rays? On top of that, long-haul truck drivers are more likely to become sunburned due to the long hours spent behind the wheel. Apply sunscreen liberally (particularly to exposed areas like the left side of your body), wear long sleeves, and think about getting window tint installed to avoid sunburns.

More guidance

Here is some information that can help you lead a healthy life while driving a truck:

  • Take it easy at first. Don’t risk giving up if you put all your eggs in one basket. Rather, take baby steps, such as altering only one aspect of your diet or workout regimen.
  • Remain determined. Commit yourself to maintaining your new habits for at least 30 days. When something becomes habitual, it’s harder to stop.
  • Monitor development. Keeping a food and exercise log will help you stay on track and hold yourself accountable. Seeing your writing improve motivates you to work harder.

5. See to your emotional well-being.

Pay close attention to your emotional state at all times.

Your mental health affects your concentration and, by extension, your capacity to drive a truck safely, which may sound trite or even ridiculous.

Reach out for support if you’re feeling overwhelmed or isolated. Someone else—a coworker, a mental health professional, a relative, or even another truck driver—could fit this description.

Driving a truck is not always an easy or social profession. Seeking assistance when needed is never a problem. Another great way to bring the company on a trip is with a pet. Traveling with a pet, no matter how small, may lift your spirits and make long hours more bearable. Plus, it’s a terrific way to start a discussion at rest stops!

In the end!

A healthy body and mind aren’t guaranteed by these suggestions, but they can help. Prioritizing your physical and emotional well-being should be your utmost priority when traveling, particularly on extended journeys.