Truckers live a unique lifestyle on the road. Most of the people out there would not be able to handle 250 days alone on the road like one average trucker is able to.
Truck drivers’ life is quite awesome but at the same time it can be overwhelming, and this kind of lifestyle itself can bring you many health problems and a lack of personal health care, as well.
As a trucker, you are more likely to develop obesity, predisposing them to diabetes, hypertension, and other chronic diseases.
Truck drivers face many challenges while on the road, and one of them is how to stay healthy during that period. We know the ‘healthy way’ is usually the more ‘complicated’ one but still when it comes to your health you should not make any exceptions and take timely precautions.
Having that in mind, we have collected some useful tips for you to try while being on the road. We care about you and it’s time for you to start taking care of yourself too.
7 Tips for Staying Healthy On The Road
Truck drivers may easily maintain a healthy lifestyle by making a few changes. It may appear challenging at first, however, by incorporating some basic changes into your daily routines, such as quick exercises and stress-relieving techniques, you will soon begin to reap the benefits. Read on to find out how.
1. Wear sunscreen protection
Sunny days are on their way, and your skin needs sun protection. Those standard truck-side windows are not protecting your face from (UVA) radiation.
Apply sunscreen (particularly on the left side of the body) and consider wearing long-sleeved shirts or tinting the windows to avoid sunburns and get better protection from premature skin aging.
2. Try to prevent a driver’s burnout
It doesn’t matter what your job is, we are all with the tendency to experience total burnout. Because the trucking and shipping industry is working 24/7, you as a truck driver probably have a very irregular schedule to meet the required needs of dispatchers, but remember, truck drivers mustn’t overwork themselves. This is where the company comes in. It is important to find a carrier that takes care of its drivers and treats them with respect. Choosing the right trucking company to work for is one of the most important aspects of trucking success.
3. Eat nutrient-rich food
The value of life-work balance is often put at the bottom of our priority list of things to improve in our lives. We usually get carried away in our daily fast routine and forget the foundation for a balanced and happy life.
One good way to eat healthily, and also save some money is to prepare your meals beforehand. Instead of relying on stores across the whole country that don’t always have the most nutritious options, fully supplement your diet with a home-cooked dish. If your truck has a refrigerator, you can store your prepared food for up to seven days worth of meals. For starters, try cooking up lean proteins like beans, chicken, and rice, and then store them in reusable food containers.
4. Stay hydrated
The fact that our bodies are 70% water is well known, and that constant hydration is especially necessary to expel metabolic waste and toxins from our systems. Everyone including you should drink a half gallon of water per day to stay hydrated. Energize your body, and drink some water. You are basically a houseplant with complicated emotions.
5. Plan your daily routine exercise
We think that this tip is the no.1 most difficult on this list to achieve while being on the road, however, regular exercise is very important no matter what type of work you do. After a long/busy day behind the wheel, you may need to relax. Instead, spend at least 15 minutes taking a quick walk or doing some stretching. You’ll feel very refreshed by the fresh air, and decompressed from the confines of your truck seat.
6. Take regular breaks
Take a short break every two hours to avoid becoming agitated while driving. Pullover to a truck stop and grab a bite to eat, or simply stretch your legs. Small breaks every two hours can help you re-energize. To get your blood flowing properly, spend a few minutes just rolling out your neck, touching your toes, or doing some jumping jacks. Just to be on the safe side, try avoiding driving at night, but if you have to, we got you covered with some tips that would keep you safe on the road.
7. Improve your posture
Last but not least. At the end of the day, your truck is your second home, your main office where you spend most of your time. Lower back pain and sciatica are premature career killers that you can prevent just by:
- Investing in a good driver's seat
- Adjusting your seat every 30 minutes
- Keep your seat high because a low seat encourages slouching
At the end of the day, if you want to have a successful trip, you need to make some plans and adjustments. Trucking items and tools are a must if you want to be protected from potential problems and keep you comfortable during your trip. Certain items would seem essential, but others you wouldn’t even consider until you don’t have them at hand.
Take one step at a time. Don’t rush.
Truck driving may be a very rewarding job, but also adds a high tax on your body and mind as well. The ride to better health is all about growing some good habits over time. Take a quick walk. Do some stretches. Drink more water. It will all pay off.
Road Legends Team
Post created: May 10 ,2022
Post updated: July 10 ,2023