Tips for Being Healthy Truck Driver
According to the Centers for Disease Control and Prevention, truck drivers have higher rates of heart disease, diabetes, hypertension, high cholesterol, and obesity compared to other adult workers in the U.S.
The Trucker Guide team compiled a set of simple tips to help you improve your overall health and minimize the likelihood of health problems. These tips are aimed at improving your well-being and can be easily integrated into your daily routine.
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1. Healthy Eating
Healthy eating is one of the most challenging aspects for truck drivers due to limited roadside options and a lack of opportunities to prepare meals themselves. However, with proper planning and awareness, it is possible to make healthier food choices.
Always Plan Ahead - Before hitting the road, take a trip to the grocery store where you can find more nutritious options at lower prices. Stock up on fresh fruits, vegetables, whole grains, lean proteins, and healthy snacks that can be easily stored in your truck.
Read Food Labels - When buying snacks, pay attention to the food labels. Check the serving size, as well as the calorie, fat, sugar, and cholesterol content per serving. Opt for snacks that are low in unhealthy ingredients and high in nutrients.
Cut Out the Extras - When ordering food on the road, avoid adding extra toppings like mayonnaise, extra cheese, or dressings. These additions can significantly increase the calorie content of your meal without providing much nutritional value.
Use Portion Control - Prepare your meals ahead of time and pack them in portion-controlled containers. By doing this, you can ensure that you consume appropriate serving sizes and avoid overeating. Measuring out a 1-cup serving of your favorite trail mix or other snacks can help you maintain control over your portions.
2. Drinking Water
Staying hydrated is crucial for overall health, and it is one of the easiest things to do while on the road. Instead of consuming sugary drinks like soft drinks or juices, opt for water.
3. Commit to a Daily Workout Plan
Regular exercise is essential for truck drivers to control weight, reduce the risk of high blood pressure, and strengthen muscles. Despite time constraints, dedicating just 15-30 minutes each day to exercise can make a significant difference.
Stretching - Before engaging in any strenuous exercises, it is important to warm up your muscles by stretching. Focus on stretching your arms, legs, neck, back, wrists, and hands.
Cardio - Cardiovascular exercises are effective for strengthening the abs and core. Consider incorporating activities such as walking, running, jump roping, jumping jacks, squats, shadowboxing, crunches, and pushups into your daily routine. Another option is to purchase a folding bicycle, which provides a full-body workout and can be conveniently stored in the truck cab.
Weights - Carrying small dumbbells, weighing between five to ten pounds, can be a great way to elevate your heart rate and burn calories. Perform exercises such as alternating bicep curls, shoulder presses, lateral raises, stationary lunges, and toe raises while holding the weights.
4. Get Plenty of Sleep
Adequate sleep is crucial for good health and safety while on the road. Fatigue is one of the top reasons behind road accidents. Unfortunately, many truck drivers do not get enough sleep. To improve your sleep quality:
1. Try to maintain a consistent sleep schedule, sleeping at the same time every day.
2. Use a blackout curtain or a sleeping mask to block sunlight and create a dark environment.
3. Use a fan for white noise and to keep the temperature cool
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By following these tips and prioritizing a healthy lifestyle, truck drivers can not only improve their own well-being but also enhance their productivity and work performance. Health should not be disregarded while on the road, and with small changes, truck drivers can lead longer, healthier lives.
Stay healthy and safe on the road!
By Stuart Nelson
