How to Stay Healthy as a Truck Driver

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The Importance of Health for Truck Drivers

As a truck driver, you have to sit for long hours behind the wheel, limiting your physical activity and exposing you to health risks such as obesity, cardiovascular problems, and musculoskeletal disorders. Nutritious meals can also be hard to find on the road, forcing you to grab whatever you can at truck stops.

Mental health can also take a backseat when on the road. That’s why we prioritize the health and safety of our drivers at P&S Transportation.

Living a healthy life on the road involves exercise, proper nutrition, sleep, hydration, and prioritizing your mental wellness.

Nutrition Tips for Truck Drivers

Think of your body as a truck. Just as your vehicle needs fuel to run efficiently, so does your body. It needs the proper nutrients to stay energized and alert. Here are some healthy food choices to conquer the long, lonely hours at the wheel:

  • Healthy Dieting
    Vegetables and greens like broccoli, carrots, spinach, and peppers provide essential vitamins, minerals, and fiber. You’ll also need grilled chicken, fish, beans, tofu, and lean proteins for muscle building and maintenance. Do not forget to add complex carbohydrates like brown rice, whole-wheat pasta, and whole-grain bread for sustained energy. These foods will make you feel fuller for longer to prevent overeating and unhealthy snacking.
  • Meal Planning
    Fast foods are convenient. But do you know they contain loads of unhealthy fats, sodium, and sugar? Here are some tips to help you maintain a healthy diet:

    • Create a weekly menu covering all the meals you will have within a day

    • Consider buying a portable fridge/cooler, microwave, and food storage containers to help with meal-prepping

    • Cook and portion out meals in advance to save time—you can set aside a specific day each week for meal-prepping

    • Use smaller containers to control portion sizes and prevent overeating

    • Drop the junk food and opt for healthier snacks. Stock up on nuts, seeds, yogurt, and fresh fruit

    • Your body talks to you; all you have to do is listen. For instance, that full feeling after meals tells you that you don’t need to eat anymore

    • Meal time should be visually interesting. A good tip is to rotate different proteins, grains, and vegetables

    • Consider special dietary needs

    • Go for plain or flavored water and herbal teas instead of soda or energy drinks

  • Make Smart Choices at Restaurants
    You can still treat yourself to healthy meals when eating out. Here are some ideas to enjoy tasty and nutritious meals at restaurants:

    • Choose grilled or baked options over fried foods to cut down on unnecessary fats

    • Replace fries with salads or steamed vegetables

    • Ask for sauces and dressings on the side to control portion sizes

    • If the portions are large, consider sharing a meal with a fellow driver or save half for later

    • Don’t hesitate to ask for changes like no butter, less oil, or dressing on the side

How to Stay in Shape as a Truck Driver

  • Strategies for Maintaining Fitness
    If you don’t know what to do, you can search the internet for a wide variety of workout videos and routines at every fitness level. Similarly, look for a workout buddy in your trucker group for mutual support and accountability. Adequate sleep also is crucial to your fitness journey. You need at least seven to nine hours of quality sleep for recovery and high energy levels.
  • Setting and Achieving Fitness Goals
    Start your fitness journey with achievable goals. For instance, aim for a 15-minute daily walk or ten pushups every day. It helps to be specific when coming up with the goals. For example, determine whether you want to:

    • Lose weight

    • Gain muscle

    • Increase endurance, etc


    Next, determine how to track your fitness progress. For instance, if you increase your walk from 15 to 30 minutes, you’re clearly improving. You can also engage a fitness professional for expert advice on increasing workout intensity.
  • Staying Motivated and Consistent
    Boredom is one of the top reasons people stop exercising. The solution is to look for activities that you find enjoyable and mix up workouts to keep everything interesting. It’s also essential to have a designated workout area and exercise routine, even while on the road. Finally, visualize your success to motivate yourself and increase your resilience.

Exercise Routines for Staying Fit

Steering that 18-wheeler may seem like enough exercise, but your body needs more movement than the long hours of sitting.

Physical activity is excellent for your heart, mood, and energy levels. You’ll also notice better sleep quality and less stress on the road.

Simple Exercises on the Road

Isometric exercises contract muscles without movement. Using your truck wall, you can do wall sits, planks, and push-ups. Another option is using your body weight for resistance training—use your sleeper berth or the perimeter of the truck for squats, lunges, and push-ups. Truck steps also exercise your legs and core. You can finish with neck rolls, leg raises, and arm circles to reduce muscle tension and improve flexibility. 

Incorporating Exercise into Your Routine

  • Park and Walk: Take advantage of truck stop rest areas for short walks. Aim for at least 15-20 minutes of brisk walking.
  • Find Nearby Gyms: Look for gyms near major truck stops or rest areas, ensuring the establishment is open during your downtime.
  • Exercise Equipment: Invest in portable exercise equipment, such as resistance bands or a jump rope, for workouts in your truck or hotel room.

Workout Routines for Different Fitness Levels

Low-impact cardio and bodyweight exercises are great for beginners. Walking for 20-30 minutes a day is a good start. At an intermediate level, you are now ready for more challenging bodyweight exercises. Spice things up with resistance bands or short bursts of high-intensity interval training (HIIT). For advanced training, incorporate strength training, cardio, and flexibility exercises into your routine. You could also explore options like running, biking, or joining a gym when possible.

Mental Health and Well-Being

A healthy mind helps manage stress, make sound decisions, and maintain focus on the road. Mental well-being is also closely linked to physical health. Psychological distress can lead to physical problems such as:

  • Hypertension
  • Heart disease
  • Digestive issues

Managing Stress, Anxiety, and Loneliness on the Road

Staying in touch with family and friends is a great way to keep your spirits up. This can be through phone calls, video chats, or social media. Online trucker communities can also be an excellent resource for reducing loneliness.

At P&S Transportation, we know it’s important to take breaks and avoid burnout, so make sure you are enjoying your time at home without worrying about work while you’re away. Family is important to us, so we get you home to yours.

This is in addition to setting realistic goals and creating manageable time frames for reaching those goals. Don’t forget relaxation strategies such as:

  • Deep breathing exercises
  • Meditation
  • Progressive muscle relaxation

Activities for Mental Well-Being

  • Explore hobbies like reading, listening to music, or writing to stimulate your mind.
  • Consider online courses or audiobooks to expand your knowledge on various interesting topics.
  • Spend as much time outdoors as you can, especially during rest stops. 
  • Find volunteer opportunities to connect with your community and give back.

Resources for Mental Health Support

  • Employee Assistance Programs (EAPs): Many trucking companies offer EAPs providing confidential counseling and support services.
  • National Helplines: Contact the National Suicide Prevention Lifeline at 1-800-273-8255 for confidential support.
  • Teletherapy: Access online therapy sessions for convenience and flexibility.
  • Mental Health Apps: Many apps offer guided meditations, stress management techniques, and mood tracking.

Sleep and Rest Tips

Apart from energizing your body, you need enough sleep for your mental performance and overall well-being. 

Adequate rest:

  • Enhances cognitive function
  • Reduces the risk of accidents
  • Helps manage stress and fatigue.

Conversely, lack of sleep can impair:

  • Reaction times
  • Decision-making abilities
  • Alertness. 

The result is an increase in the risk of accidents and an impact on overall well-being.

Comfortable Sleep Environment in the Truck

A high-quality supportive mattress made specifically for truck cabins is a good investment. The same applies to sleep masks and earplugs for a restful environment. You can also use fans or climate control features to maintain proper ventilation within the cabin. Additionally, consider calming elements like soft bedding, aromatherapy pillows, or soothing music to help unwind before sleep.

Establishing a Consistent Sleep Schedule

Maintain regular sleep and wake-up times for better rest quality. You can prepare for bed with pre-sleep routines like reading, listening to soothing music, or stretching. Likewise, avoid stimulants like caffeine and nicotine before your sleeping time. They may help you relax but will impact your ability to fall asleep. 

Dealing with Sleep Disturbances and Fatigue

If you suffer from sleep disturbances and fatigue, identify root causes such as:

  • Noise
  • Uncomfortable sleeping conditions
  • Medical issues

The next step is to look for solutions. Do you have an underlying medical issue that requires the help of a healthcare professional? Make time for short breaks and recharge with 15-20 minute power naps.

Also, make stress management a priority. Practice stress-reducing activities before bedtime, such as

  • Deep breathing exercises
  • Meditation
  • Light stretching to calm your mind 

Staying Hydrated on the Road

Do you know what happens when your body is dehydrated? You might experience:

  • Loss of focus
  • Fatigue
  • Slower reaction times

So, always keep a large, reusable water bottle within easy reach. If necessary, bring a cooler with extra water bottles for long trips. Hydration packs or backpacks with built-in water reservoirs are also convenient. 

You could also set hydration goals using a water bottle with marked levels to track your intake. Remember to keep sipping; don’t wait till you get thirsty. But if you need a reminder, use hydration apps or your phone for prompting.

Check your urine color to know if you are on track with your hydration. Dark yellow indicates you need more liquids, but not the dehydrating kind, like coffee and soda. If plain water is too difficult to swallow, try flavored water or herbal teas. Also, stock up on hydrating foods like fruits (oranges, watermelon, grapes) and vegetables (cucumbers, celery).

Finally, ensure regular stops along the route to refill your water supply. And remember to keep the cab temperature comfortable to reduce excessive sweating.