6 Tips for Maintaining Good Health on the Road

The life of a trucker can be personally rewarding if you invest in your physical and mental health. Over-the-road (OTR) drivers get to see the country and get paid while visiting places they might never have experienced. By that same token, CDL holders log thousands of miles and long sedentary hours.

Sitting in the driver’s seat for upwards of 11 hours per day without physical exercise is one of the reasons why roughly 70% of truckers are at a higher risk of chronic conditions, such as diabetes and hypertension.

Becoming a truck driver doesn’t necessarily mean that you’re immediately at risk and should plan to be diagnosed with a chronic health condition eventually. Maintaining good physical and mental health requires discipline because consistency is the key to building habits.

When you’re on the road, try incorporating these practices into your daily regimen:

1. Take Brisk Walks at Rest Areas

Rest areas are literally designed to give weary travelers a chance to stretch their legs and get in some much-needed movement. Sidewalks may wrap around buildings or the grounds. When you take a break, walk for at least 15 minutes to get the blood flowing, burn some calories, tone your legs, and support your mental health.

2. Download a Step Counter

You don’t have to buy a fancy Apple Watch or Fitbit to track steps and set daily goals. Most phones have built-in apps, or you can download free step counters. Research shows that health benefits typically kick in between 4,000 and 8,000 steps, and Mayo Clinic recommends 10,000 steps per day as a reasonable goal.

3. Meal Plan: Don’t Rely on Fast Food

The average adult male generally needs 2,500 calories, with women requiring about 2,000. Those metrics don’t necessarily apply to truckers because of the stationary nature of the job. What’s particularly tricky about a smart driver’s diet is the fact that men and women need to take in all the basic nutrients on a lower-calorie regimen. Here are a few suggestions to help strike a balance between lower calories and good nutrition.

Breakfast Considerations

Try to avoid breakfast staples like toast, home fries, grits, pancakes, and bacon. Pivot to options like Greek yogurt cups with nuts and berries, fruit, oatmeal, and protein shakes, all of which help lower calories and saturated fat.

Lunch & Dinner Considerations

Too many drivers pull into truck stops and opt for fast food. Burgers, fried chicken, and fries are high in calories and not so great in terms of vitamins and minerals. Keep in mind that many major truck stops do offer healthy alternatives, whether that’s pre-made salads or turkey sandwiches. You can also invest in a portable hot box to warm homemade soups and other meals that have higher nutritional value.

4. Stay Hydrated

We’ve all heard “stay hydrated,” but how much water should you actually be consuming? The standard was always one gallon per day (excluding coffee), but many doctors recommend one ounce of water per two pounds of body weight, so if you weigh 200 lbs, your daily water intake recommendation is 100 oz.

Also keep in mind whether you’re in an air-conditioned cab or sweating out a long haul. The more you sweat, the more water you’ll need to replenish. Keep a bottle handy and drink water when you feel thirsty or fatigued. It can be tempting to reach for a Pepsi or Dr. Pepper, but neither one will help you stay hydrated.

5. Find One Activity That Works for You

As the saying goes: Idle hands reach for junk food, or something like that. Boredom is an overeating trap. You’re out on the road with nothing to do except wait for your next hours-of-service opportunity to start. During such downtime, you might mindlessly snack, and those calories add up quickly. Integrate an activity or interest to fill in this vacant time. Read a book, hit the gym, video call loved ones, or do puzzles. Whatever passes the time!

6. Wind Down Before Sleep

Sleep plays an essential role in our health and well-being. Lack of deep REM sleep or interrupted patterns increases fatigue. Some of the reasons truck drivers don’t get the quality slumber they require stem from electronics and artificial lighting at night. The unseen blue light from screens, LED streetlights, and outdoor lighting disrupts melatonin production.

Although it’s tempting to watch a show or play an online game, turn off your electronics at least an hour before lying down and block out rest stop lighting with sunshades or other window screens. If you’ve had a particularly busy day and your mind is restless, use relaxation techniques, like deep breathing or light stretching.

Get More Tips From TSI

TSI helps keep CDL professionals informed about issues that affect their careers and quality of life on our blog. If you’re new to the industry and considering a career in trucking, we also provide a six-week paid CDL training program that includes three days of in-class orientation and several weeks of on-the-road experience. Visit our website to learn more about this opportunity or to sign up.