As a truck driver, you spend a lot of your day sitting down for hours at a time. When you’re focused on the job and logging as many miles as you can, it’s easy to forget about your long-term health. This is even more true for new truck drivers. However, there are several easy steps you can take to improve your physical and mental health during those long stretches of travel. Read our seven health tips for truck drivers and start working your way to a clean bill of health today.
#1. Get Adequate Sleep
Our first health tip for truck drivers is to get the sleep you need. We know it’s not always easy, but it’s by far the most important. If you’re sleep deprived, your body won’t be able to perform many of its important “maintenance” routines. This will affect your mental health, physical health and can lead to weight gain and high-blood pressure.
The best way to do this is to create an ideal sleeping setup. Make sure you have a fan or heater – depending on the weather – and if you can, invest in a high-quality mattress for your sleeper berth. Many people swear by a white noise machine too, though the actual devices can be expensive. Another option is finding a good white noise app for your smartphone, many of which are free.
In addition to being crucial for your health, sleep is also a necessity to safely drive your vehicle. According to the National Highway Traffic Safety Administration, drowsy driving was a contributing factor to an estimated 83,000 crashes between 2005 and 2009. During the hours between 9PM and 6AM, 48% of drivers reported feeling drowsy enough to nod off. Don’t risk it! Planning for proper sleep should be a priority for every driver to improve their health and to stay safe on the road.
#2. Find Time to Exercise
Exercise doesn’t have to be a major event. If you’re on the road, even just 15 minutes of solid exercise can help you stay conditioned and improve your health. There are a few different avenues for productive exercise when you don’t have access to a gym:
- Bring a Folding Bicycle – There are plenty of places on the road to take a quick ride. A folding bike can easily fit in your sleeper berth, and you can move it out to the cab when you plan to sleep.
- Walk or Jog – It doesn’t matter where you are, there’s always an option to walk or jog. Even if you just do laps around your trailer, it shouldn’t be hard
- Bring Weights – Kettlebells or dumbbells are all it takes for a good lightweight lifting routine. Keep in mind that they must be secured when you’re driving. Make sure you have a place to put them that they can’t move, as they would be a safety hazard.
- Body Weight Exercises – Squats, lunges and push-ups are all easy exercises to do anywhere, at any time. If you can’t bring any equipment and don’t want to just do cardio, plan a bodyweight routine and stick to it!
You should also try to incorporate stretching into your routine. You can even do it while driving! Rotate and stretch your ankles, wrists and shoulders to keep them activated and improve blood flow. You’ll appreciate the extra muscle during the physical parts of the job, like manually coupling dollies to your trailer. Just remember that no matter what you do for exercise, it’s always better than doing nothing at all.
#3. Choose Healthy Foods
Eating on the road is full of challenges. But if you do your part, you can help keep your diet clean and healthy. Pre-pack as many healthy foods as you can. Vegetables, fruits and unprocessed foods are easier to digest and won’t contribute to that afternoon sluggish-feeling. Plus, these foods offer higher satiety that will leave you feeling full longer, which helps you avoid unhealthy choices like fast food or snacks.
Everyone has different dietary requirements, so eat what feels right for you. But don’t rely on the road to provide what you need. If you stock your supplies well enough, you can save time and money while improving your overall health! If sleeping is the most important health tip for truck drivers, eating right is the second most important.
#4. Stick to Water
Eating healthy is only half the battle. You maintain your truck with proper fluids, but you need them too! Try to drink more water every day. It will go a long way to improving your health. When you’re dehydrated, you can start to suffer painful headaches, become fatigued or even experience cramps. Proper hydration improves your energy, making those longer trips easier to handle.
One major issue with drivers is a propensity for drinking caffeine. There are some health benefits attributed to drinking coffee, but it’s important not to overdo it. A cup or two throughout the day is perfectly healthy, but if you find yourself drinking caffeine all day long, you might be doing more harm than good. If you’re feeling drowsy, drink some water and consider taking a brief nap to help energize yourself.
#5. Give Your Brain a Workout Too
Mental health is just as important as physical health. Find something that you can enjoy while driving – of course, only if it doesn’t take attention away from the road. Listening to engaging music, podcasts or audiobooks can help keep you mentally fresh. While adequate sleep is a key part of “zoning out,” it’s a big help when you give your brain something to focus on.
One popular suggestion is to use your time on the road as a learning opportunity. If you’ll be pulling a stretch for a few hours, you can invest in some language learning tapes or other educational audio that can help you in your personal or professional life. Many of these options are available for free online, so you can learn while you’re making money.
#6. Find Ways to Reduce Stress
Stress is linked to many health complications, both short-term and long-term. If hours on the road build up stress, try to find outlets to relieve it. Exercise is a great option, but sometimes all it takes is a hobby. Find something enjoyable that you can do on the road to keep your stress levels down. It will improve your overall health and make it easier to follow other healthy steps.
Do You Have Questions? Contact Semi Service Today!
If you’re thinking of buying a new or used trailer and don’t know where to start, we can help answer your questions and guide you to finding the ideal trailer for you.
Contact us online or give us a call at (801) 895-4419 to get started today!
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