There are lots of perks to having a career in trucking – flexible hours, good pay, new sights, and plenty of opportunities. But the nature of the job can sometimes cause health to take a back seat. Fortunately, with the right tactics, it’s completely possible to stay fit while enjoying life on the road. Here are 15 ways to stay healthy as a truck driver so you can enjoy your career and your health.

Why Keeping Our Drivers Healthy Matters

As a truck driver, prioritizing both mental health and physical health is important. At Kuperus Trucking, we’re committed to employee wellbeing more than just getting freight where it needs to go. Our drivers are the heart of our company, and promoting a healthy work-life balance is essential for taking care of our employees.

In addition to enjoying competitive pay, a friendly community, and high-quality equipment, our employees are home daily. And as a family-focused company, they enjoy weekends and holidays off.

But how else can drivers stay healthy during the days on the road? Here are 15 ways.

15 Ways to Stay Healthy As a Truck Driver

1. Prioritize sleep

Getting proper sleep is one of the best ways to stay healthy. But it’s especially important for truck drivers. On the road, staying alert is vital to keep yourself safe as well as those around you.

Adults need at least 7 hours of sleep every night. And in addition to getting enough sleep, it’s important to get restful, consistent sleep, too.

Try to go to bed and wake up at about the same time every night. Sleep in a quiet, dark room and minimize interruptions as much as possible.

According to Mayo Clinic, adults who get less than 7 hours of sleep each night have a higher risk of “weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.”

Good sleep matters!

2. Stay hydrated

Opt for water! Getting enough water is important for many vital body functions. Just a few benefits of proper hydration include:

• Reducing fatigue
• Flushing bacteria
• Preventing constipation
• Maintaining electrolyte balance
• Regulating body temperature

Harvard Health recommends that adult men drink about 15.5 cups of water per day, and adult women drink 11.5 cups per day.

3. Choose healthier meal options

Although convenience foods are, well, convenient, they’re not usually best for your long-term health. Options on the road can be limited, but you still have choices! While Speedway drinks, McDonalds french fries, and Arby’s sandwiches might be the most popular options, consider looking for foods that may be a bit healthier.

If you need to find a meal on the road, keep an eye out for more nutrient-dense options like Chipotle or Panera. Or, take a break from your regular burger and order a chicken salad instead.

4. Pack healthy snacks

Packing your own snacks is not only far healthier, but it can also save a lot of money over time. Packing snacks doesn’t need to be time consuming. Take a weekly trip to the grocery store and stock up on easy, healthy options such as:

• Fresh fruits and vegetables
• Nuts
• Meat sticks and jerky
• Cheese sticks
• Trail mix

5. Eat more frequently

Eating heavy meals can be hard on the body, especially when you’ll be sitting for a few hours afterward. Eating smaller, more frequent meals and snacks can help regulate your blood sugar, keep your metabolism active, and prevent energy crashes.

6. Avoid over-caffienating

While keeping your water intake up, it’s also a good idea to reduce your caffeine intake – especially when it comes to energy drinks.

While energy drinks and even coffee tend to offer short bursts of energy, they usually lead to crashes and can also cause dehydration. Plus, many of them are filled with sugar and other additives.

Caffeine overload can also lead to other short- and long-term health problems, such as anxiety, insomnia, headaches, and dental problems. And in severe cases, even cardiac arrest or stroke.

7. Commit to a do-able exercise routine

Next, establish a consistent exercise routine that you can do when you’re not working. It can be as involved as an hour at the gym each day, or as relaxed as joining a pickleball team.

If treadmills and exercise bikes aren’t your thing, don’t worry. The best way to stay consistent is to choose something that you enjoy and can incorporate into your week.

You might commit to a daily walk with your dog, lift weights with your son, start hiking, or join a volleyball team.

8. Move your body during the work day

In addition to getting your heart rate up regularly, try to incorporate some movement into the work day. At rest stops, take 10 minutes to walk around before getting back in the driver’s seat.

One of our drivers even keeps a fold-up bicycle in his truck for zipping around rest areas when he stops for a break.

9. Listen intentionally

As a truck driver, there’s plenty of time in the day for listening. Music, podcasts, and audiobooks can all be great options for keeping your brain engaged, staying stimulated on the road, and even expanding your knowledge.

Using the work hours as an opportunity to learn and engage is a excellent way to boost your mental health.

10. Manage stress

There are many ways to manage stress both on and off the road. Healthy eating, getting regular exercise, and prioritizing time with family and friends are all highly effective and natural ways to manage stress.

In addition, take time to get fresh air, both during the work day and on your days off. Prioritize sleep, make time for activities you enjoy, and keep your brain engaged.

While on the road, talking to a friend, family member, or coworker can also help relieve stress.

11. Maintain good hygiene

Maintaining good hygiene is important for preventing the spread of germs and sickness.

Make sure to wash your hands with soap and water after using the restroom, blowing your nose, coughing or sneezing, and pumping fuel. Keep hand sanitizer in your truck for times when you’re unable to wash at a sink.

12. Improve your posture

Bad posture can lead to back problems, headaches, digestion issues, poor circulation, fatigue, and more.

In the truck, you can improve your posture by using an ergonomic seat support, changing your position slightly every 30 minutes, adjusting your headrest so that your head isn’t positioned in front of your chest, and keeping your seat high in order to prevent slouching.

Walking or biking during breaks and getting regular exercise are also highly effective for keeping your back in good shape.

13. Wear the right clothing

Staying comfortable can help improve your posture, boost your mental state, and keep your body warm enough on the road. Choose comfortable clothing and wear multiple layers in the winter if you tend to get cold.

14. Spend time outdoors

Spending more time outside is one of the best ways to boost both your physical and mental health. Just a few of the benefits of spending time outdoors include:

• Effective stress management
• More vitamin D
• Improved sleep and focus
• Lower anxiety
• Better immunity

While you’re on the road, capitalize on the opportunity to breathe in the fresh air each time you stop. Open the windows on nice days. And prioritize time in nature during days off.

15. Prioritize relationships

Lastly, prioritize relationships, both during the work day and when you’re not working. Staying connected to loved ones and prioritizing friendships leads to greater fulfillment, a sense of security, and even improved physical health. Make time for your family and close friends, whether that means talking with them while you’re on the road or spending time together on evenings and weekends.

Drive for Our Team at Kuperus Trucking

Looking for a job that values your position and promotes a healthy work-life balance? We’re hiring! We’re a family-oriented company based out of west Michigan. Focused on driver/employee satisfaction, we believe that our drivers are invaluable.

Read more about the benefits of working for Kuperus, or apply today!