physical health truck driver

4 Simple Ways to Improve Your Physical Health as a Truck Driver

Being a truck driver is a rewarding career. However, it is not very rewarding for your physical health. A truck driver’s lifestyle makes it difficult for them to be healthy. Because of their lifestyle, truckers are more likely to develop serious health issues like obesity, high blood pressure, diabetes, and more.

Although a truck driver’s lifestyle does not promote healthy living, it does not mean that a truck driver can not be healthy while on the road. There are several ways you can improve your health on the road. Here are 4 things you can start doing today to improve your physical health on the road as a truck driver.

Avoid Harmful Foods

Avoiding unhealthy foods is way harder than it sounds. As a truck driver, your healthy food choices are extremely limited. While it may seem impossible to completely cut out unhealthy foods from your diet, it might be a good idea to cut back.

You can start cutting back on unhealthy foods by packing meals in your truck. That way the next time you get hungry on the road, you can eat a much healthier meal, instead of eating greasy, high-calorie fast food.

Another way you can start cutting back on unhealthy foods is to make a list of unhealthy items you eat every day and start slowly replacing them with a healthier option. For example, if you drink soda 3 times a day, cut back to two, then to one, and then none.

Stock up on healthy foods

To live a healthier lifestyle, you have to cut back on heavily processed foods. Unfortunately, a truck driver’s diet heavily consists of processed foods. Stocking up on healthy groceries is one of the best ways you can improve your physical health. When grocery shopping before your trip, avoid frozen pre-made meals, sodas, fried foods, chips. Instead, look for whole-grain, fruits, veggies, and healthy fats.

Start exercising

Exercise is essential to a driver’s overall physical and mental health. Truck drivers have to get creative to stay fit while on the road. Finding the time to exercise can be a challenge for truck drivers. Drivers spend up to 11 hours a day on the road. After working all day, exercising may seem like the last thing you want to do, but you will thank yourself later. Exercising a few times a week will not only improve your physical health but also mental health.

If you want to start exercising on the road, check out our blog 3 Ways to Stay Active on the Road as a Truck Driver .

Get a good night’s rest

The right amount of sleep is crucial for a truck driver. Lack of sleep can make driving dangerous. A study shows that long haul truck drivers obtained less sleep than the required amount for alertness on the job. Truckers need a good night’s sleep to be fully alert and ready to take on the road the next morning. Truck drivers travel several hundred miles each day. To reach their destination on time, they will have to prioritize sleep so they can be alert and ready to take on the day.

Not only is sleep an important factor for job performance, but it also is important for lowering stress levels and improving your immune system. Here are some ways to promote better sleep

  • Turn off electronics an hour before bed.
  • Invest in a good mattress and pillow.
  • Put up curtains in your truck cab.
  • Avoid caffeine before bed.
  • Exercise


Being a truck driver does not mean you have to live an unhealthy truck driver lifestyle. There are many ways to live a healthy lifestyle on the road. It just takes a little hard work, planning, and self-discipline. Share with us in the comments below what you do to improve your physical health as a truck driver on the road.

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Maranda Heaverin

Maranda Heaverin

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