Being on the road for extended periods presents many additional challenges for truck drivers. Over-the-road truck drivers are twice as likely to develop obesity, putting them at risk for hypertension, diabetes, and other chronic diseases.
According to Long-Haul Truck Driver Health Survey Results
more than half of long-haul truck drivers reported having two or more health conditions or unhealthy behaviors: high blood pressure, Moreover these factors increase the likelihood of developing preventable, long-term diseases.
Here are 10 helpful tips on how to stay healthy on the road
- Use every opportunity to Stretch
Try stretching your body before you start driving, during quick breaks, and once you've hung up your keys for the day. You can even incorporate these stretching techniques into your regular workout routine.
2. Drink plenty of water
If you want to improve your trucker lifestyle, keep water bottles in your truck and remember to hydrate frequently. This will assist you in remaining hydrated and healthy.
3. Avoid Junk Foods
This may be difficult for drivers accustomed to eating the processed foods that line the shelves of truck stops. However, you can stock up on healthy foods from a local grocery store and avoid the temptation to eat fast food. Cooking nutritious food on the go isn't difficult if you're willing to go the extra mile—buy a slow cooker or portable grill, and you can enjoy a fresh, home-cooked meal on the go.
4. Exercise your mind
A long-haul driver's job can be quite boring and monotonous at times. Miles and miles of trees, roads, vehicles, and road signs. Make an effort to clear your mind and avoid dwelling on negative thoughts. Listen to audiobooks to learn new things about topics that interest you. You can also try listening to language tapes to learn new languages.
5. Stack up only healthy snacks
Snacking isn't necessarily a bad thing if done on a regular basis. Consume healthy snacks such as protein bars, fresh fruits, and nuts. Purchase fresh snacks from grocery stores to be a healthy trucker.
6. Establish a suitable workout routine
It isn't easy to go to a local gym and exercise if you are a long-haul driver. You don't need a gym or expensive equipment to perform simple activities. It can be as simple as running laps around your vehicle or doing a few squats at truck stops. Making exercise a part of your daily routine will help you live a better trucker lifestyle.
7. Add vitamins to your diet
One of the most severe consequences of the trucker lifestyle is a lack of access to nutritious foods. Consider incorporating vitamins into your daily routine to help fill nutrient gaps in your diet.
8. Improve your posture
Your truck serves as your office, where you spend most of your time.
Purchase a proper driver's seat; this is your throne. Lumbar support seats will significantly improve your driving experience.
Don't sit still; your spine requires movement to relieve pressure. Every 30 minutes, adjust your seat.
Maintain a high seat; a low center encourages slouching. Seat up straight, elbows tucked.
9. Get Good Rest
Block light from entering your cab; fatigue can strike at any time of day. Consider using shades or curtains on your truck windows to help you fall asleep faster.
You can block out traffic noise; there's nothing worse than being jolted awake from a deep sleep. Because truck stops and rest areas are open 24 hours a day, there's a good chance that someone else's truck will disrupt your sleep. Reduce your screen time before going to bed; the blue light emitted by your smartphone harms your ability to fall asleep quickly. Alternately, turn your screens off.
10. Eliminate Stress
On the road, you are more likely to experience stress. Because stress can impair your judgment and harm your health, you must learn to manage it. Take five minutes of deep breaths or ten minutes of meditation to relieve tension and relax. Park the truck and stand on the road for a few minutes, taking in the fresh air and observing nature. Try stress-relieving techniques to avoid aggravation.