Trucking doesn’t lend itself to healthy lifestyles. You’re cramped into a small space, miles from home and familiar places. It’s easy to chow down a Twinkie because it’s quick or sip a triple-sugar coffee to stay awake.
However, your health is the most important thing you have. Here are a few ways you can stay healthy on the road.
1. Don’t diet; focus on being healthier
Instead of temporarily dieting, focus on eating healthier all the time. Plan to eat reasonable, healthy meals for your height and weight (here’s a good calculator).
Don’t expect rapid weight loss. Somedays, fast food is your only options. When that happens, adjust your daily meal plan to compensate.
Avoid processed foods. Even though these are the most readily available at rest stops and gas stations, they’re just empty calories with little nutrition. Snack on fresh fruits and vegetables.
2. Quit smoking right away
Smoking is a common way to pass the time when you’re driving. It’s easy to lose track of how many packs you’ve gone through each day.
The National Institute of Health reports that 54% of truckers are smokers, considerably higher than the general population. To protect your lungs, heart, skin, and stomach, stop smoking immediately. It’s disastrous to your health.
3. Make time to exercise each day
Within the confines of your truck, it’s impossible to exercise safely. The only way to burn some calories is to schedule work out time into your day.
Depending on your route and time-table, this may be tough, but you don’t need to do much. Walking for just 45 minutes can burn more than 400 calories. If you’re eating sensibly, that’s akin to cutting out an entire meal.
4. Wash your hands frequently
When you spend long stretches of time eating poorly, sleeping irregularly, and sitting down, your immune system suffers. Everyday bacteria and viruses you would ordinarily repel can become dangerous.
The best way to prevent foreign substances from getting inside your body is to wash your hands. This is especially important for truckers and drivers who spend a lot of time using public facilities.
5. Get proper rest
This is a tall request for some truckers who are pressured by tight deadlines. You may want to get ahead of traffic or take advantage of good weather. If you get a bonus for early deliveries, you’ve definitely pushed your limits. Even if you want to respect your sleep needs, your job and industry work against you.
Chronic sleep deprivation significantly affects your health and driving performance (especially focus). Falling asleep at the wheel behind a heavy truck can be catastrophic. Make sure you’re sleeping as much as you can during your mandatory 10-hour break, even if it hurts your wallet.
6. Reduce your stress
Between traffic and tight deadlines, truckers attract stress. Stress isn’t frustration; it can have physical effects on your body. Aside from changing professions, reduce stress with relaxing activities, like listening to music, mediation, and exercise.
Employers would be wise to set up a properly designed wellness program to ensure their drivers are living healthy lives that keep them safe and productive.
Marty Shea
Director of Sales
