Long-haul drivers, also known as over-the-road truckers, spend a lot of time on the road. They travel long distances and are usually away from their families and homes for many weeks at a time.  Driving a vehicle all day, sleeping in a truck, and eating at rest stops can lead a long-haul driver down an unhealthy path. The very nature of this job is quite sedentary and staying healthy can be a big challenge for many drivers.

Fortunately,  it is possible for drivers who live on the road to develop and maintain a healthy lifestyle. If you want to be a healthy trucker, keep these 10 tips in mind.

1. Avoid junk foods This might be a challenge for drivers who are used to eating processed foods that line the shelves in truck stops. But you can stock up on healthy foods from a local grocery store and resist the temptation of consuming fast foods. Cooking nutritious food on the go is not that tough, if you are willing to walk the extra mile— purchase a slow cooker or portable grill and you can enjoy a fresh, home-cooked meal on the road.

2. Keep water bottles with you If you want to improve your trucker lifestyle, always have water bottles in your truck and don’t forget to hydrate often .  This will help you stay hydrated and healthy.  

3. Say NO to smoking – As a long-haul driver, it’s very easy to pick up smoking as a hobby. Many over-the-road truckers lose track of the number of cigarettes they smoke on a daily basis. Obviously, this is a very unhealthy habit and if you haven’t quit smoking already, consider starting now.

4. Establish an exercise routine – If you are a long-haul driver, it’s not easy to go to a local gym and exercise. Fortunately, you don’t need a gym or expensive equipment to perform simple exercises. It can be something as simple as taking some laps around your vehicle or performing a few squats at the truck stops. Making exercise a part of your daily routine will improve the quality of your trucker lifestyle.

5. Get plenty of rest – In the trucking world, every mile driven comes with a dollar sign. Sleep deprivation, however, is not worth the extra cash in your pocket. Be sure to always get at least 8-10 hours of sleep to rejuvenate your body and mind. Getting ample rest is one of the most important ways to be a healthy trucker.


10 Tips to be a healthy trucker infographic


6. Include vitamin supplements in your diet – Not having access to nutritious foods is one the major consequences of trucker lifestyle. You can consider including vitamins in your daily routine to fill in the nutrient gaps in your food.

7. Refresh the mind – The job of a long-haul driver can be quite boring and monotonous at times. It involves mile after mile of trees, roads, vehicles, and road signs. Make an effort to refresh your mind and avoid thinking too much about negative things. Listen to audiobooks and learn interesting things about subjects that fascinate you. You can also try learning new languages by listening to language tapes

8. Carry healthy snacks  – Snacking isn’t a bad thing if you do it on a schedule. Make sure you eat healthy snacks like protein bars, fresh fruits, and nuts. To be a healthy trucker, purchase fresh snacks from grocery stores.

9. Take care of your personal hygiene – Personal hygiene is essential to reducing the risk of getting sick. Don’t forget to wash your hands before eating something. Take advantage of truck stop facilities by showering and changing clothes regularly.

10. Don’t forget your breakfast – As a long-haul driver, it can be very tempting to skip breakfast. However, if you want to be a healthy trucker, don’t forget your breakfast— even if you are on the road. It is a well-known fact that skipping breakfast can have a negative impact on the body. Long-haul drivers who eat breakfast every day will enjoy improved concentration and feel more energetic throughout the day.

Following these ten tips will not only improve your well-being but also help you succeed in your career. Keep these small things in mind to help you stay healthy and prevent burnout.