Posts

ultimate-guide-truck-driver-healthy-habits-over-the-road

Truck drivers often struggle with maintaining healthy habits over the road because they often lead a sedentary lifestyle when driving long distances. Extended hours spent in the truck can often lead to higher levels of stress, dependence on stimulants to stay alert, less activity throughout the day, and lack of access to healthy food options. This tends to take a toll on drivers as they have a hard time overcoming these obstacles.

In order to provide drivers with access to healthy habits and tips for easily maintaining them, we put together this ultimate guide.

easy-exercises-workout-truck-drivers1. Exercise

Truck drivers can work up to 11 hours per day, and this oftentimes leaves little room for breaks or exercise. When trying to find the time for exercising, drivers need activities that can be completed virtually anywhere, don’t take a lot of time, and are effective.

The list of exercises below is an easy way to incorporate activity into a truck driver’s day. Drivers can either choose a routine that doesn’t require any equipment or weights, or they can choose a routine that involves using a pair of free weights.

Time Per Exercise Using Only Your Body Weight Or Using Free Weights
1 minute Squats Single Arm Row
REST FOR 30 SECONDS
1 minute Push-Ups Double Chest Press
REST FOR 30 SECONDS
1 minute Lunges Split Squat
REST FOR 30 SECONDS
1 minute Tricep Dips Bicep Curls
REST FOR 30 SECONDS
1 minute Jumping Jacks Lunges with Weights
REPEAT CYCLE THREE TIMES TO COMPLETE WORKOUT

When running through these exercises, it’s recommended to do each exercise as many times as possible for 1 full minute, rest for 30 seconds in between each exercise, and then repeat the entire cycle of exercises 3 times. This will produce a high-intensity, full-body workout in 20 minutes, which can be repeated easily a few times per week.

Freightliner In-Cab Training System

Some truck drivers have even taken working out to the next level and have discovered a way to incorporate a complete gym in their truck by using the FIT System (Freightliner In-Cab Training System).

This exercise and flexibility system is designed to allow the driver to do an upper body, lower body, and cardiovascular workout in the comfort and safety of the cab of their truck. The system is easy to install and use in the truck and can also be brought inside to a home or hotel room.

healthy-food-options-recipes-truck-drivers2. Healthy Food Options

We’ve all heard that we need to eat more fruits and vegetables. But truckers often face difficulty when trying to access healthy food options, especially fresh produce. Planning ahead and packing food for the road is the best way to not settle for fast food when it comes time for the next meal.

Most drivers who bring food in their truck prepare ahead and pack meals that can be kept in a small cooler. Below are a few ideas for breakfast, lunch, and dinner that are easy for truck drivers to grab from their cooler, heat up in their microwave, and enjoy quickly on a break.

Breakfast Ideas Lunch Ideas Dinner Ideas
Protein Smoothie or Protein Bar Pasta Salad with Veggies Chicken and Veggie Quesadillas
Oatmeal with Berries and Nuts Turkey Burger Grilled Chicken with a Potato Side
Toast with Peanut Butter Grilled Chicken Salad Chili

In between meals, many truck drivers also look for snacks that will keep them full and alert while driving. Making good snacking choices can help drivers maintain energy longer and avoid consuming empty calories.

Before reaching for that next snack, be sure to check out the good and bad lists below:

The Good Snack List The Bad Snack List
Apple, Celery, or Banana with Peanut Butter Candy
Pita and Hummus Rice Cakes/Crackers
Protein Energy Balls Pretzels
Yogurt Veggie Straws
Overnight Oats Potato Chips
Trail Mix: Nuts, Seeds, Dried Fruit Cereal
Hardboiled Egg Brownie or other sweet treats

Truckers Who Pack Also Save Money

In addition to having quick, easy access to healthier food options, drivers who pack their meals often also see increased financial savings from month to month. Research shows that the number one expense for drivers is food. By packing snacks and meals ahead of a drive, truckers be less inclined to stop at a fast-food restaurant, and will in turn, save cash and calories.

sleep-relax-meditate-truck-drivers3. Sleep and Relax

After a long day spent driving, a good night’s sleep is exactly what most truck drivers need. Not only does resting allow drivers to regain strength for the next day, but it also helps them unwind physically and mentally. However, being able to fully unwind after driving all day may sound easier than it is.

To help drivers change gears after a shift and start to relax, it’s recommended to avoid eating at least three hours before bedtime, turn off electronics at least 30 minutes before sleeping, and even try meditating. These activities will allow the body to start melatonin production for a restful night’s sleep.

When preparing for bedtime, consider the do and don’t lists below:

The Do List The Don’t List
Listen to relaxing music Watch TV or videos
Meditate Talk to others on the phone
Drink a glass of water or warm tea Enjoy one last snack of the day
Read a book or magazine Scroll through Facebook or other social apps
Dim the lights Have bright lights on in the truck

Benefits of Meditation for Truck Drivers

Meditation is proven to help drivers refocus after a long day and ensure a better night’s sleep. Drivers can meditate easily by downloading an app such as Headspace or Calm, or they can practice the same meditation techniques without needing any technology. In order to get started, drivers can sit in a chair or in their truck, and place their feet flat on the floor. They can then place their palms face down on their lap, closing their eyes. Then, they can breathe slowly and deeply for 10-15 minutes, trying to keep their mind blank.

Taking an extra 10 minutes each morning or evening to unwind can be extremely beneficial for a driver’s mental and emotional well-being, especially after a long day on the road.

We hope this ultimate guide will help truck drivers learn and maintain these three healthy habits over the road!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

Want to download the guide to reference later?

Provide your contact information, and we’ll send you it.

Download the Guide Now

According to  author Dr. Mercola, 80% of Americans fail to meet US government exercise recommendations.  The official standards  the government recommends are 150 minutes of moderate-intensity aerobic activity each week.  Benefits of following these guidelines include lower risk of colon and breast cancer and prevention of unhealthy weight gain.  Move  from 150 minutes a week toward 300 minutes a week and you can add lower risk of heart disease or diabetes to the list.  Weightlifting activities for all the major muscle groups should be done at least 2 days a week.  Here is a list of just some of the low intensity exercises recommended by the government.

http://fitness.mercola.com/sites/fitness/archive/2015/04/03/recommended-amount-exercise.aspx

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening

For instance, just one hour of moderate activity a week may lower your risk of premature death by 15 percent, while just 20 minutes of vigorous intensity once a week may lower it by 23 percent.6 Research also suggests that walking for one to 74 minutes a week may lower your risk of premature death by 19 percent compared to those who are sedentary.7

Just getting started is the key because the greatest improvement in your health is going to be in the initial stages.  You will see immediate measurable benefits.    If time is your problem, doing more strenuous exercising for 20 minutes two to three times a week, combined with weight training can be suffice.  Be careful not to overstress your body when performing high intensity exercises.

As a rule, avoid doing high-intensity exercises more than twice or three times a week. You can enjoy other activities on the off-days, such as swimming, Pilates, yoga, biking, gardening, or whatever other activities tickle your fancy. I also encourage you to use a pedometer and walk as much as possible, ideally 7,000 to 15,000 steps daily.

Here is a list (not all inclusive) of what the government views as vigorous exercising.

  • Race walking, jogging, or running
  • Swimming laps
  • Tennis (singles)
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing, with heart rate increases)
  • Hiking uphill or with a heavy backpack

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now