10 Healthy Living Tips for Truck Drivers

It is challenging to stay healthy on the road. However, truck drivers need to strive for a healthier lifestyle. Statistically, truck drivers have a lower average life expectancy compared to workers.

According to the National Institutes of Health,  92%  of truck drivers don’t exercise regularly, 66% are unaware that they have high blood pressure, 54% smoke cigarettes, and 50% are overweight. These lifestyle choices are the reasons why they have a low life expectancy.,

In this article, I will share ten healthy living tips for truck drivers.

1. Get Enough Sleep

Getting enough sleep is beneficial to your health. Having a sleep routine can make you feel healthier overall. As noted by Sleep Standards, sleep deprivation is a serious health concern.

According to the National Heart, Lung and Blood Institute, constant lack of sleep is linked to an increased risk of diabetes, heart disease, high blood pressure, kidney disease, and stroke. The goal is to get between 8 to 9 hours of sleep per night.

2. Eat Healthily

Eating healthy foods may seem the hardest thing to do while on the road. Usually, truck drivers opt for most convenient food options such as fast-food restaurants and those stalls in gas stations.

To make this possible, try and plan ahead. Bring fruits and veggies with you as healthy snack alternatives.

If you don’t have enough food with you, look for the best options at the places you stop. Some restaurants offer healthier options such as salads and grilled foods.

Aside from making the right food choices, it’s also important to eat breakfast, have a schedule, and not eating within two hours before bed.

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3. Exercise

Exercise is good for you. It can be done without going to a gym or having workout equipment. A 20-minute walk and some stretches are good enough after you’ve been sitting in your truck for hours.

4. Drink Water

With other choices as coffee and soda, it is easy for truck drivers to forget to drink enough water. Keeping yourself hydrated with enough water can make you a healthier person. This also helps to put you in a better mood.

Other benefits of drinking water include assistance to weight loss, improvement of kidney function, makes you more productive, and prevention of fatigue and pain.

5. Talk to Family and Friends

Long driving on the road, away from family and friends, can cause homesickness and sometimes lead to depression. But thanks to today’s technology, it is easier to stay in touch with family and friends while you are trucking.

Aside from text messages and phone calls, there are options like Facetime and Skype to connect with your loved ones while you are away.

6. Quit Smoking

Almost all truck drivers smoke. For sure, you know already why you should quit smoking. If you really care about your health, then do it now.

7. Keep Your Blood Pressure Low

The statistics said 66% of truck drivers do not know that they have high blood pressure. This is a sign that you should keep your blood pressure low.

You can help prevent yourself by being part of this statistic, and this can be done by making a few health-conscious lifestyle choices. Doing the first, second, third, and sixth tip here are a few things you can do to keep your blood pressure on an average level.

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8. Manage Your Diabetes

Truck drivers are likely to have diabetes by 50% than the national average. But you can control your diabetes by eating well and staying active.

9. Wear Sunglasses

Long driving throughout the day and looking into the sun can stress your eyes. By keeping a pair of sunglasses with you, you can help protect your eyes from cataracts and vision loss. Also, using sunglasses can make you more comfortable while driving as you would not be squinting for hours.

10. Team Effort

Hispanic and African American truck drivers standing in front of semi-trucks.

Making a team effort is a better way to achieve a healthy lifestyle. Try to get a group of your co-truckers, friends, or family to make a healthy lifestyle feasible.  Create a competition too if possible.

America’s Driving Force does not only provide CDL training but is also dedicated to helping truck drivers create a healthy lifestyle while driving on the road.


Joel Curtis

Joel Curtis from Texas is a 30-year veteran in the trucking industry. He's driven refrigerated, flatbed, tankers, intermodals and more. You can find him as the primary author at America's Driving Force and at industry events.

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