Stay healthy while on the road. How to keep healthy habits for truck drivers

Tractor-trailer and heavy-duty drivers often face many challenges while they are on the road for extended periods of time. 

A study by The National Institute of Occupational Safety and Healthy shows that over-the-road truckers are twice as likely to develop obesity. Obesity can often cause hypertension, diabetes, and other chronic illnesses. Apart from that, health problems might also affect drivers’ ability to drive, eventually costing them their commercial driving license.


For the last decade, an enormous amount of truck drivers have been terminated due to the inability to obtain their Recertification Medical Exams.

In the following article, we will give you some useful tips on how to stay healthy while you are on the road. 

Tips for Staying Healthy as A Truck Driver

Although these tips are meant to help the the long-haul truck drivers in their health conditions, people from many industries can benefit from them.

Improve your driving posture

An achy back, stiff neck, sore shoulders: Those are only a part of the issues caused by the wrong driving posture. Day-to-day truck drivers spend most of their lives on the road and that’s why the right position while driving is vital for their health.

Unfortunately, most trucks are not designed for corrective posture.

But don’t worry!

There are many custom driver seat options available on the market. They can drastically improve your driving posture with lumbar support. It’s the best long-term solution for creating comfortable curve, while driving.

You should also:

  • Lift Your Hips.
  • Don’t Sit Too Close. 
  • Get The Right Height. 
  • Lean Back (a little) 
  • Set Your Headrest. 
  • Adjust Your Mirrors.

Avoid driver’s obesity

As we already mentioned, over-the-road truck drivers are more prone to obesity than others. Besides the possibility of failing the Recertification Medical Exams, a person who is obese usually has medical costs that are significantly higher than those of people with average weight.

How to handle obesity then?

First of all, try to avoid quick stops for junk foods.

Instead, prepare your meals ahead of time from home. Choose whole foods rather than processed foods. Take advantage of your truck’s refrigerator to store up to days’ meals in reusable food containers. Eat foods full of protein like chicken, and clean carbs like rice.

These tips are appropriate for any trucker, looking to change his eating habits in a better way. 

Last but not least, drink a lot of water!

Constant hydration is necessary to discard your toxins and metabolic waste from your body and increase your energy levels.

Exercise when you can

We know proper exercise might not be possible on the road, but running, walking, and jogging are some great alternative options.

Also, take advantage while you are having a break and explore the area by bike. Fold-up bikes can be easily stored in the cabin to be handy when you need them.

These exercises in combination with healthy food will help you stay in shape while on the road. This will make your job way easier and more pleasant.

Handle driver’s burnout.

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel emotionally drained, overwhelmed, and unable to meet constant demands.

In any profession, it can be a real career-killer. Especially in truck driving.

Doctors recommend at least seven hours of sleep to be fully rested and ready for the working day. 

Don’t agree to work on an irregular schedule just to secure more money.

It might cost your career in the end.

To get a night of full sleep you can practice these sleep hygiene tips:

  • Block the lights coming into your space to fall asleep quicker
  • Cancel out traffic noise with earbuds
  • Reduce your screen time before bed

Good sleep, fresh food, and regular exercise will help you prevent burnout.

A truck driver’s job can be very profitable but having a healthy body and a clear mind is more important than money.

We hope our tips above will help you be a better professional and live a successful life!

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