7 Wellness Tips for Truck Drivers
Professional drivers, it’s time to put your health first. While it’s not always easy to eat right, exercise and sleep well on the road, you can improve your well-being by taking a few simple steps. If you’re ready to keep fit and focus on health, put these seven top truck driver wellness tips into motion now.
1. Stretch and move
Stay flexible by performing shoulder shrugs or arm stretches at stop lights. Ease back pain by adjusting your mirrors, keeping your arms comfortable and avoiding leaning over the wheel while driving. Get out and walk around your truck whenever you can. Do equipment-free exercises like pushups, lunges and squats. Or use inexpensive, portable equipment — like a jump rope, small dumbbells or resistance bands — and incorporate some cardio and strength training into your day.2. Find the time
Take your 30-minute breaks, 10-hour breaks and 34-hour reset. Build fitness into your pre-trip or post-trip routine. Consider a short workout while you do laundry.3. Pack healthy meals and snacks
Resist the urge to grab fast food and truck stop fare. Prepare your meals for the week at home, pack them in reusable containers, and put them in your truck’s fridge so they’re with you on the road. Swap out empty-calorie snack foods for healthier options like apple slices, nuts, fruits or veggies. Avoid sugary sodas and stay hydrated with low-calorie or zero-calorie electrolyte drinks or water.4. Get more mindful
Improve your focus with activities like deep breathing and meditation. Keep in touch with family and friends. Listen to your favorite podcasts or music to boost your mood.
5. Make sleep a priority
Set the right mood for sleep. Use blackout curtains, an eye mask, a comfortable mattress, or earplugs. Keep the inside of the cab cool and quiet. Avoid electronic devices and heavy meals two hours before sleep. Aim for seven hours’ sleep a night whenever possible. Working out and doing physical activities an hour before you intend to sleep will help you fall asleep faster and get a better quality of sleep.
6. Keep a wellness log
You already keep a driving log, so why not keep a wellness log, too? Write down how much you exercise and sleep. Give yourself a star each time you choose a healthier snack or meal. When you track your progress, you’re more likely to keep making better choices.
7. See a doctor
Improve your long-term health by getting your annual physical. Avoid chronic illnesses like heart disease and diabetes by keeping track of your blood pressure, blood sugar and cholesterol.
