7 Tips for Truck Drivers to Stay Healthy on the Road.

1. Routine Exercise.

One of the most important factors of being a professional truck driver is being punctual. However, ultimately, if you’re on time with your deliveries, most companies don’t mind where or how often you make your breaks.

So, this presents a great opportunity for you to fit in some regular exercise.

Carry dumbbells or exercise bands in your truck’s cab is a great way to achieve this. Taking 15 minutes out of each stop to carry out a small workout routine will make a big difference.

2. Swap Your Trucker Snacks for Healthy Ones.

It’s extremely easy to fall into the trap of eating junk food when you’re a professional driver. But, changing this is easier than you think.

Rather than taking energy drinks and crisps with you on the road, carry bottles of water and nuts. If you think you’ll struggle to source these on your journey, stock up beforehand. Tupperware keeps nuts fresh and cooler bags will keep water cold. Fresh fruits and vegetables such as bananas and celery sticks are also great alternatives. Basically, swap out the beef jerky for an apple, and keep the beef jerky as a treat.

So, does this make snacking alright?

Of course, if you’re snacking on healthier alternatives whilst driving, it’s certainly healthier than snacking on food such as crisps. But the best way to snack is by setting regular times. Setting regular snack times will stop your body from getting too hungry whilst on the road.

3. Health Vitamin Tablets and Supplements.

Due to the nature of a driver’s lifestyle and schedule, it can be difficult to get the correct vitamins your body needs. Driving a lot at night can result in a lack of vitamin D, whilst not proper meals can create a lack of protein in your diet. Worst of all, a lack of vitamin A in your body can affect your eyesight. Which, as a professional driver, could be devastating.

Luckily for professional drivers, both health vitamin tablets and supplements exist. Not only this, but they’re a great way of getting the vitamins you need without stressing about finding the right food to eat. Before we continue, we must stress that health vitamin tablets and supplements are not a replacement for food.

Health vitamin tablets and supplements are simply a way of giving your body what it needs when you’re unable or struggle to find the appropriate foods. They must still be taken alongside meals.

For example, let’s say you struggle to get enough protein in your diet on the road. Protein powders are available from most health stores. You simply mix them into a bottle of water. Drink them gives your body the protein it needs. Now, we can’t be held responsible for how some of them taste, but if it’s between that or being unhealthy, you’ll just have to stomach it. If you’ll pardon the pun.

4. Quit Smoking.

This isn’t the 1930s. We all know the health implications of smoking. And, of course, if you’re sat down driving for 11 hours a day, smoking isn’t going to help your fitness levels. So, what can you do?

The obvious answer is to quit. But we know that for a lot of people it isn’t that simple. So, the other alternative is to switch to using a vape kit.

Now we must stress that vaping is still in its infancy, and as such there’s a lot of unknown in terms of the long-term health implications they may have. Studies do suggest that vaping carries far fewer risks of serious health issues than smoking cigarettes. They also produce far less waste than a cigarette, too.

We know that being a professional truck driver isn’t exactly stress-free. And, so, a lot of drivers smoke to deal with the stress when things get a bit overwhelming. All we’re saying is consider stopping. If you physically can’t, consider swapping to a vape kit.

5. Cleanliness.

A healthy-looking truck cab creates a healthy driver. Ok, so that might not be a real saying. But I’m trying to make it one. I’m sure it’s going to catch on.

Keeping your truck cab clean is not only good practice in general, but it’ll also prevent the possibility of germs. So, make sure you pack somewhere to store your rubbish whilst driving as well as hand sanitizer, deodorant and cleaning wipes. If you’ve read our list of [37 THINGS EVERY TRUCK DRIVER SHOULD CARRY], you’ll know how important those cleaning wipes can be…

6. Rest.

A healthy mind is as important as a healthy body.

First, a decent night’s sleep will ensure your mind is well rested between drives. If you struggle to sleep on the road, consider bringing earplugs or a sleeping mask.

Second, find something to keep your brain occupied. Puzzle books and general reading materials are recommended, both of which are easily found at rest stops if you forget or finish them. Along with something to keep your brain occupied, you’ll want something to help you unwind and relax before you sleep. Try some relaxing music or an audiobook. 

7. Family/Friends.

Being out on the road can be lonely at times. And being lonely for long periods of time isn’t healthy.

So, schedule phone or video calls with your friends or family whilst you’re out and about. If your data plan doesn’t cover it, many service stations now offer free Wi-Fi. So, why not give your mum a call to discuss the weather where you are?

Simple socialising will keep you sane on the road. If they seem approachable, why not strike up a conversation with another driver at a service station? It might help their mental health as much as it does yours.

And there you have it, 7 tips for truck drivers to stay healthy on the road. If you’re looking for more tips, advice, or reading material for your next service station, why not click here to read some of our other blogs?