It’s one thing to stay healthy at home, but truck drivers confront additional problems while they’re on the road for extended periods of time.
Obesity is twice as common in over-the-road truck drivers, putting you at risk for diabetes, hypertension, and other chronic illnesses.
To obtain your CDL, you must complete certain health standards, which may differ from state to state.
6 tips on how to stay healthy as a truck driver
These health recommendations are applicable to everyone who is traveling long distances and want to stay healthy.
If you’re a long-haul trucker or a traveling musician, including these behaviors into your everyday routine will ensure long-term health.
Stay healthy with a balanced diet
Choose almonds instead of candy bars and a chicken salad instead of a hot dog the next time you visit a convenience store. It’s better for staying healthy and happy if you replace high-preservative products and red meat with lean protein and whole grains.
It’s easier than it sounds, some freshly made salads and snacks can be found on your route.
Preparing your meals ahead of time is a common option to stay healthy while also saving a lot. Rather than depending on retailers throughout the country that may or may not have the best nutritional alternatives, include a home-cooked dish on your menu.
You may keep food in your commercial truck’s fridge. To begin, prepare lean proteins like chicken and rice and store them in portable food containers for on-the-go meals.
Stay healthy with exercise
This is without a doubt the hardest tip to follow on the road, but physical activity is essential no matter what sort of work you perform.
You might be inclined to rest after a hard day behind the wheel. Try spending at least 15 minutes going for a quick walk or stretch.
The fresh air will revitalize you and relieve you of the limitations of your vehicle seat.
We’re all prone to burnout, regardless of our occupation, but truck drivers must be extremely careful not to overwork themselves.
Because the trucking and shipping sector operates 24 hours a day, you’re likely to have an inconsistent schedule to fulfill dispatchers’ on-demand requirements.
To be completely aware for the day, 7 hours of rest is advised. Although you are not always able to obtain a full night’s sleep, here are some practical tips to help you sleep better:
- Keep the light from entering your cab; drowsiness might strike at any time. Consider putting shades or drapes on your vehicle windows to help you fall asleep faster.
- With headphones, you can block out road noise; nothing is worse than being startled awake from a deep slumber. Because rest stops are open 24 hours a day, there’s a good potential that another vehicle may interrupt your sleep.
- Limit your phone time before bedtime; the blue light provided by your smartphone might make it difficult to fall asleep fast. Use a blue light filter or turn off your displays.
- Avoid eating immediately before bedtime; while a late snack is always delicious, eating soon before bedtime might cause heartburn as you sleep. Avoid eating anything within one to three hours of going to bed.
Keep yourself hydrated
It’s no news that our bodies are 60percent water, and that being hydrated is essential for eliminating metabolic toxins and waste from our bodies. To keep refreshed and feel more energetic and awake, you should consume a half-gallon of water every day. It’s possible that you’ll lose weight as a result of your efforts.
Apply sunscreen to your skin
Summer is almost here, and your skin needs to be protected. UV (ultraviolet) A radiation is not blocked by standard vehicle side windows. When you consider that truck drivers might work up to 70 hours each week, you can understand how rapidly the sun exposure mounts up.
For the best protection against excessive skin aging, use a broad-spectrum sunscreen.