As a truck driver, you face unique health challenges every day. Your career takes you away from home where eating healthy, exercising regularly and getting a good night’s sleep is easier said than done. If you’re struggling with driver health issues, use these tips to help put some spring back in your step.
Eating Healthy as a Truck Driver
It’s challenging to eat a balanced diet when you’re on the road so much. To help you stay healthy despite not having a kitchen at your disposal, use these suggestions:
- Keep a mini fridge in the cab to store perishable food items, such as fruits and vegetables, string cheese, yogurt and eggs.
- Cook meals with a portable grill, microwave, toaster oven or slow cooker.
- Keep healthy snacks in the cab, such as fruit leather, beef jerky, almonds, granola, protein bars and trail mix.
- When you do eat out, ask for nutritional information so you can choose a healthier offering. Salads are always a good choice.
- Keep a pack of water bottles in your truck at all times.
Truck Driver Exerciseswatch full Spider-Man: Homecoming 2017 film online
As a truck driver, your job requires you to stay seated for much of the day. During your breaks, make sure you exercise to strengthen your bones, build muscle and control your weight. Here’s how:
- Exercise 15 minutes every day, maintaining a vigorous 75 to 85 percent maximum heart rate the entire time.
- Get more from every workout by exercising multiple muscle groups at once. Squats with shoulder presses, mountain climbers and pushups are all examples.
- Try using resistance bands instead of traditional dumbbells.
- Eat a protein-rich meal within 30 minutes of working out.
Getting Enough Sleep
You travel long distances, which requires excellent mental focus. A sleep-deprived truck driver is a hazard to him or herself and everyone else on the road. To help ensure you get a good night’s sleep for proper driver health, try these tips:
- Invest in a white noise machine to drown out sounds in unfamiliar places.
- Find the right pillow to support your head and neck.
- Don’t drink caffeine or exercise within two or three hours before going to bed.
- Stretch every major muscle group right before climbing into your sleeper to help you relax.
- Read for 10 to 15 minutes every night to create a relaxing bedtime routine and help you sleep.
At Professional Driver Agency, we’re committed to helping improve driver lifestyle, including helping you find a carrier that supports your goal to be a healthy truck driver. When you’re ready to enjoy free representation from an experienced agency, please visit our website. Then find us on Facebook and Twitter to learn more about our driver recruitment services.