DRIVER FIT
Stay Healthy as a Truck Driver
It’s very important to stay healthy when you’re hundreds of miles away from home. Therefore we’ve put together some tips to help you achieve just that.
Table of Contents
Meal plan
Eating healthy is a key way to bolster your immune system and to give your body the vitamins and minerals it needs to stave off infectious diseases. Have a look at our weekly meal plan that has everything you need to stay healthy and focused.
mon breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
thu breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
wed breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
thu breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
fri breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
sat breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
sun breakfast
Chia seed pudding
snack
Apple
lunch
Chicken soup, Meatloaf with squash and mashed potatoes
dinner
Baked potatoes with crispy jerky
Hydration
Staying well-hydrated is essential to fighting off illnesses. Many illnesses are the result of dehydration, and thirst is a sign of dehydration. When it comes to hydration, nothing is better than water. To ensure you’re drinking enough water, doctors recommends eight glasses of water a day on average. Not only is drinking enough water good for your immune system, but it’s also beneficial for your long-term health.
DRIVERS FIRST TIP
Keep a large water bottle by your side and fill it up throughout the day so that it is readily available 💦
Sleep
Lack of sleep has been linked to decrease in our immune response. And as a truck driver, sleep is essential for both your safety and your health. Additionally, a long-term lack of sleep can have a devastating impact on your overall health. It has been linked to obesity, diabetes, and other health issues that can negatively impact truck driver health. Staying well-rested also goes a long way in keeping you alert, not only for hazards on the road but off the road too.
If you’re having trouble getting a good night’s sleep, stress can often be the issue. Try decreasing stress levels by taking time to wind down and relax before bed. Making sure the area where you sleep is a quiet, dark space is also important.
DRIVERS FIRST TIP
At least 7 hours of sleep is recommended, especially for truck drivers who need to stay alert on the road for long periods of time. 😴
Exercise
Establishing an exercise routine helps to improve your health and your body’s ability to fight off diseases. It has long been known that exercising helps reduce stress, improve cardiovascular health, and improve our immune system responses. Although it might not be possible to hit the gym when you’re on the road, there are plenty of opportunities to walk, jog, and do other exercises while away from home.
Try adding exercise to parts of your daily routine so that the habit sticks. For example, if you’ll be getting out of your truck to use the restroom, add a quick workout before you get back into the truck.
DRIVERS FIRST TIP
Try adding exercise to parts of your daily routine so that the habit sticks. For example, if you’ll be getting out of your truck to use the restroom, add a quick workout before you get back into the truck. 💪
Stress
There are several things you can do to manage stress while driving, like taking breaks to stretch and breathe fresh air, listening to your favorite music or podcasts, or practicing meditation or yoga. These activities can help you relax and refocus your mind, making you feel more refreshed and energized.
DRIVERS FIRST TIP
Talking to a friend or family member can help reduce stress and provide emotional support while you're on the road. They can offer a listening ear and provide comfort during difficult times. 🤝