According to the Centers for Disease Control and Prevention, truck drivers have higher rates of heart disease, diabetes, hypertension, high cholesterol and obesity when compared to other adult workers in the U.S.
Thankfully, eating healthy and making minor lifestyle adjustments while on the road can help get truck drivers to a healthier weight, which will lower their risk for the previously mentioned health problems.
The Trucker Guide team found a few easy ways to keep fit.
Probably one of the hardest things to keep control of while you’re on the road. Not only are there limited roadside options, you may not have an opportunity to prepare meals yourself and you have little break time to find healthy alternatives to your standard fast-food chain.
Always Plan Ahead
Before hitting the road, go to the grocery store where you will have more and healthier options — along with lower prices.
Read Food Labels
Before buying a snack, take a look at the food label and see what the serving size is and how many calories and fat, sugar and cholesterol grams are in the one serving.
Cut Out the Extras
If you stop to order food while on the road, try to avoid adding extra toppings such as mayonnaise, extra cheese or dressing. These extra items can add up to 150 more calories to your meal.
Use Portion Control
By packing meals ahead of time, you have a better chance at controlling your portions. Most serving sizes are about 1 cup. Try to measure out a 1 cup serving of your favorite trail mix and put it in a baggie. You may be surprised by how satisfied you feel after eating this serving (and your snacks will last longer!).
Drink water.
Staying hydrated is just a general health tip and is probably the easiest of everything on this list to do. All you got to do is fill up a water bottle and drink it throughout the day. Try to switch out any drinks with a high sugar content (soft drinks, juice, etc.) with water.
Sparing just 15-30 minutes each day for exercise helps control weight, reduces the risk of high blood pressure and strengthens muscles. It’s best to start with basic exercises to get your body used to the change. Download a fitness app or watch videos online for simple workout ideas, or develop a personal plan with these easy exercises:
Stretching. Before any strenuous exercises, relax and loosen your muscles by stretching. Focus on your arms, legs, neck, back, wrists and hands.
Cardio. Cardio exercises engage and strengthen the abs and core. Easy cardio workouts include walking, running, jump roping, jumping jacks, squats, shadowboxing, crunches and pushups. You may even consider purchasing a folding bicycle — it’s a great workout for the entire body and folds simply for convenient storing in the truck cab.
Weights. Five- to 10-pound dumbbells are small enough to store in the truck and heavy enough to speed up your heart rate and burn calories. Hold the weights while performing alternating bicep curls, shoulder presses, lateral raises, stationary lunges and toe raises.
Time is one of the biggest challenges (and excuses) of exercising while on the road. Spending up to 14 hours a day on the road doesn’t exactly provide a lot of spare time for the gym. Getting your heart rate up and exercising vigorously for 15 minutes has flow-on effects for both your physical and mental health.
Fatigue is one of the top 3 reasons behind road accidents and sleep is essential for good health.
Getting enough sleep is crucial for health and safety reasons. According to the National Institute for Occupational Safety and Health, 27 percent of long-haul truckers sleep six or fewer hours at night, and 34 percent have nodded off while driving.
When possible, try to sleep at the same time every day. Make it as comfortable as possible by using a blackout curtain or sleeping mask to block sunlight, a fan to stay cool and provide white noise, and anything else you need to rest deeply. Avoid watching TV or looking at devices before bed — these lights can stimulate your brain and make it harder to fall (and stay) asleep.
Mental health might not really be something you consider or think about but being on the road can be stressful, lonely and monotonous which can have an effect on your mental health.
Entertain yourself while driving.
Whether it’s a podcast, audiobook, music, learning a language or all of the above. Sitting alone in silence staring at asphalt all day would drive anyone crazy, so finding something to keep your mind active while on the road - is important.
Keep in touch with friends and family.
If you’re a long-haul driver, you may be away from home for extended periods of time. To avoid feeling disconnected or lonely, call, FaceTime, text, or whatever the people in your life (just don’t do it while you’re actually driving).
Bring a hobby with you.
Hobbies are good for relaxing and distressing. It might be something as simple as reading but taking a mental break from the road in addition to a physical break is beneficial in keeping you mentally refreshed and ready to get back to work, instead of feeling like you were never off.
Health can be a disregarded topic while on the road and easily pushed aside. Maintaining a healthy lifestyle both physically and mentally can not only help you work better, but it could also help you live longer.
Stay healthy folks!
Best regards,
The Trucker Guide team.
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