How Truckers Can Be Healthy On The Road

As a busy truck driver, it is easy to forget about getting a workout in or choosing a healthy meal after a long day driving. Staying healthy as a truck driver is possible. Check out some of our top tips:

Set Goals

It’s important to have an end goal in mind when changing your lifestyle. Where do you see yourself in a month? A year? Do you want to lose 10 pounds? Maybe your goal is to include a fruit or vegetable with every meal or walk for 20 minutes each day. Whatever your goal is, determine actionable steps to achieving your goal and stick to the plan.

On-The-Go Exercise

Sitting all day isn’t good for your body. It has been linked to higher risk for heart disease, weight gain and high blood pressure. As a trucker, most of your day is spent sitting behind the wheel, so how do you offset the negative effects? Every time you rest or take a break, get out of the truck and walk around. Even a few laps around your truck can help. In addition, you should be getting at least 20-30 minutes of cardio five days a week. Examples of cardio include walking, running and biking. Choose your favorite exercise and get moving!

Snacking And Meals

While driving, it can be easy to reach for a bag of chips or a candy bar for a snack, and although they are delicious, they aren’t healthy choices. Plan ahead and pack healthy snacks for your shift. Pack easy-to-grab fruits like apples or bananas or vegetables like baby carrots or snap peas. If you have to stop at a gas station for a snack, choose something like nuts or seeds. They are a better option than chips or candy, and they are full of heart-healthy fats.

For meals, go for the salad bar if it’s an option. Salads are a great way to squeeze more veggies into your diet. For meats, choose lean options like lean beef, turkey and chicken. Fish is another great choice. Many types are full of omega-3 fatty acids that are good for your heart. Choose whole grains like brown rice when they are available.

Healthy Beverages

Are you a soda lover? If you are gulping down several sodas, even diet options, you are adding hundreds of extra calories, grams of sugar and chemicals into your body. Start small and consider replacing one of your daily sodas with water. Many people are dehydrated and they don’t even know it. Even mild dehydration can cause tiredness and impair brain function. You need to be awake and have a clear mind when driving a large truck down the highway, so drink up! Try to keep a bottle of water with you at all times. If water is easily accessible you will be more likely to reach for it when you are thirsty.

How Do You Implement Change?

Don’t try to make all of these changes at once. You’ll end up feeling overwhelmed and discouraged if you can’t accomplish everything. Choose one habit you want to change and work on that first. Once you have that habit down, choose another habit to work on. Challenge yourself to stick to your new habit for at least one month. For example, your goal may be to walk 20 minutes every day, if you can do that, it will eventually become a habit.

We encourage our employees to stay healthy in all areas of their life, including mentally, physically and spiritually. At the beginning of this year, we implemented an employee wellness program to help our staff meet their wellness goals. We consult with Aurora Medical Group nurses for tips on wellness. Are you interested in learning more about our employee wellness programs? Please contact us.

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