Staying healthy while living on the road is a challenge most truck drivers face. Constantly being on the go makes it difficult to live a healthy lifestyle. When your paycheck depends on how many miles you log, a healthy lifestyle becomes quite limited. Drivers are forced to choose unhealthy fast food options and exercise can be tough to fit in their schedule. Staying healthy is not only important for a truck drivers career, but for their overall well being. Follow our guide to a healthy lifestyle while on the road!
Health Issues Truck Drivers Face
Due to truck drivers work conditions, they are at risk for several health issues. Some of the health issues are diabetes, high blood pressure and sleep apnea. Failing to address these health issues put the driver at risk and it becomes unsafe for them to operate their vehicle. Obesity is another serious health issue that truckers face. According to CDC research, seven out of ten truckers are obese in the United States. Obesity in the trucking industry is due to bad eating habits and lack of exercise.
Guide to a Healthy Lifestyle
Exercise Everyday
Finding the time to exercise can be difficult. With the amount of time drivers spend on the road, it leaves little to no time for exercise. Like eating and sleeping, exercise should be a top priority for truckers. Sparing 15-30 minutes each day for exercise will help control weight, reduce the risk of high blood pressure and increase energy levels.
There are several apps and online videos to help put together a daily workout plan. Here are some daily workout ideas:
- Cardio – Cardio is a mood booster. There are many health benefits to including cardio in your daily routine. Some benefits include, better sleep, reduced muscle pain, and help with managing or preventing high blood pressure.
Cardio Exercises:
- Running
- Jump roping
- Jumping jacks
- Walking
Weights – Lifting weights is a great way to burn calories and build muscle. Pack 5-10 pound dumbbells in your truck and use them in your daily work out.
Weight Lifting Exercises:
- Bicep curls
- Shoulder press
- Lunges
- Squats
- Lateral raises
Eat Healthy
Eating healthy is crucial to a healthy lifestyle. Working out is not as effective if your diet is unhealthy. Before heading out on the road, make a healthy grocery list and bring your food with you. If you have to stop and eat, try to order the healthiest choice on the menu.
Some things to consider when eating healthy:
- Eat after working out.
- Eat breakfast.
- Keep healthy snacks close by.
- Log your nutrition
Check out our blog Quick and Healthy Meals for Truckers for healthy meal ideas.
Get Enough Sleep
Truckers are sleep deprived! It’s crucial for truck drivers to get the appropriate amount of sleep each night. According to the National Institute for Occupational Safety and Health, 27 percent of long-haul truckers sleep six hours or less a night; 34 percent have nodded off while driving. Truck drivers should be getting at least 8 hours of sleep every night. While it is easier said than done, here are some ideas to promote better sleep.
- Comfortable bedding.
- Put away electronics.
- Truck window covers.
- Play quiet music or have a fan going
