Top 5 Ways for Truck Drivers to Stay Healthy on the Road

Truck drivers face the same sort of health risks as sedentary office workers. A driver’s “desk” might rest on 18 wheels and weigh a few tons, but driving the open road requires several hours of sitting on a daily basis. And unlike office workers, a driver can’t spend a lunch break working out at the gym. That said, what can a driver do to stay healthy on the road?

truck-driversEat right

Start by eating right. Grabbing a burger and fries, perhaps a chilidog and onion rings, or even a steak and baked potato at a truck stop might be convenient, but eating this way every day isn’t healthy. It also isn’t cheap. Save some money and some calories by packing your own healthier food selections.

A sandwich and some fruit for lunch should keep you from getting hungry. Rather than chowing down on biscuits and gravy, eggs, and bacon or sausage in the morning, try high-fiber cereal and yogurt for breakfast. You get a mix of carbs and protein to last through the morning without the cholesterol.


Truck drivers can’t get to the gym for a workout, but they can take a hike. When you stop during the day, get out and do some stretching to limber your muscles, and then walk around the truck stop or rest area for a few minutes. Just 15 to 20 minutes of walking a day will help you maintain your weight, get your blood flowing, and help you sleep at night.

Get some sleep

Adults need eight hours of sleep each night. Truck drivers are no exception. We can all get by for a while on less sleep, but over the long haul, your body just can’t repair and rejuvenate itself without a full night’s sleep. Make sure you schedule adequate time to get the sleep you need.

If you’re still feeling tired during the day, do what many top executives do—take a power nap. If you find your eyes just won’t stay open, pull over and sleep for 10 or 15 minutes. You will be surprised at how rested you will feel afterward.

Keep away from caffeine

If you get the sleep you need, you can dispense with the three (or is it five?) cups of coffee you think you need in the morning. Caffeine can pick you up, but it also lets you down hard. If you get enough rest, you shouldn’t require caffeine to stay alert. That goes for chocolate and energy pills as well.

Stay connected

Experienced truck drivers will attest that the road can be lonely, and loneliness can lead to depression. So don’t be lonely. Stay connected with family and friends while on the road. Cell phones have made calling from even the longest distances a breeze, but the newest technology has made video calls possible as well. You can also use social media to stay in touch with more people at any given time.

Millis Transfer wants to keep our truck drivers healthy and safe so they can have a long and satisfying career while supporting their families. Learn more by visiting our website.

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