Did you set New Year’s resolutions to get healthier in 2017? As a trucker, it can be difficult to lead a healthy lifestyle because you are on the road most of the week. Follow these 10 tips to keep up with your healthy resolutions while traveling.
1. Make Healthy Swaps
Swap out unhealthy snacks and meals for healthier options. For example, if you are craving candy or something sweet, pick a piece of fruit instead. There are many easy swaps to make!
2. Take Advantage Of StayFit
StayFit is available at TA and Petro truck stops across the U.S. These facilities offer healthier food options, indoor fitness rooms, outdoor exercise areas, walking/running trails and basketball courts to help truckers get active. Check out the map to see if there is a StayFit facility on your route.
3. Choose Foods That Will Keep You Fuller Longer
Candy bars and chips may satisfy your hunger for a little bit, but after the initial fullness wears off, you’ll want to reach for more food again. Instead, choose foods that will keep you satisfied longer. Fruit, vegetables, pretzels, unbuttered popcorn and string cheese are great options! If you aren’t fond of fruits or veggies, try adding a healthy dip. For example, apples are great with peanut butter and pretzels and veggies taste great with hummus.
4. Eat Slowly
Be mindful when you eat and focus on how you feel with each bite. When you are busy, it is easy to eat quickly without realizing if you feel full or not. In those situations, you’ll probably end up overeating. If you eat slowly, you are more likely to eat just what you need to be satisfied.
5. Watch Portions
It is possible to eat too much of a healthy food. For example, almonds are a great healthy snack, but too many almonds can add up to a lot of extra fat and calories. Always check out the recommended serving sizes before digging in. Use this portion size plate tool to figure out how much to eat of different food groups.
6. Choose Water
Skip sugary drinks and quench your thirst with water. Water can help keep you more alert on the road. Tiredness is one of the top symptoms of dehydration.
7. Use Your Body Weight
Bodyweight exercises can be just as effective as lifting weights. Combine push-ups, crunches, squats, lunges and other bodyweight exercises for a great workout.
8. Move For 30 Minutes
No matter what you choose to do to get moving, try to get active for at least 30 minutes a day. It could be going for a quick walk or lifting weights.
9. Pack Lightweight Workout Equipment
You can’t pack heavy weights or an elliptical with you on the road, but there are plenty of lightweight equipment pieces that can help you stay active. Use a jump rope to raise your heart rate or choose resistance bands for some strength training. There are plenty of great workout circuits available for free online.
10. Don’t Forget To Treat Yourself
Sticking to a strict diet can cause many people to eventually fall off track. It is fine to treat yourself every once in awhile, but remember it is only a treat and to get back on track after indulging.
Interested in more healthy trucker tips? Read our previous blogs: