Over-the-road truckers, otherwise known as long-haul truck drivers, can find themselves away from home for weeks at a time. And during times like these, these operators are more essential than ever. And while the vast majority of long-haul truckers love what they do, like those in any other profession, they must keep a close eye on their health. When you sit in a cab for hours at a time, it becomes difficult to keep your body in tip-top shape.
The very nature of driving a big rig is sedentary and the work lends itself to monotony. The last thing truck drivers should do is rely in energy drinks and junk food to help get them through the day. And yet, this is exactly what many end up doing.
Rest stops don’t make it easy. When you can stop at a rest stop and in one sitting fuel up, take a shower, and eat a quick meal – what more could you ask for? Except in many cases the meal you eat is likely over-processed and lacking in meaningful nutrition. Staying health is essential not just for your career, but for your well-being. You want to keep healthy habits so that you stay energized and strong and don’t burn out. Let’s take a closer look at what truck drivers and fleets can do to ensure a high level of safety across the organization.
Start with the Food
Eating healthy while on the go is critical to truck driver health. Don’t skimp out on good food for the sake of convenience. Consider that many grocery stores have sufficient parking for tractor-trailers. You may have to take a longer walk to get there, but the exercise helps as well! Even better, convenience stores are getting in on health food game.
When you go into the grocery store or look for healthy options at the corner store, consider things like this:
- Pre-washed bags of lettuce or other leafy greens.
- Pre-washed cut or whole raw vegetables.
- Pre-washed cut or whole fruit.
- Whole grain snacks.
The key is to avoid ultra-processed foods lacking in nutritional value. And not only do these types of foods lack nutritional value, they may actually contribute to you getting older, faster. The key is to avoid them like the plague. You also want to cut out foods that are heavy in sugars or saturated oils. Also avoid dressings or dips, as they usually have a high salt and saturated fat content.
Fortunately, as the health-conscious lifestyle takes over in our brains and at our markets, prices for these options have come down dramatically over time. While many would have a problem affording fresh fruits and vegetables decades ago, today there are healthy options on the cheap.
Exercise is Essential
Exercise may sound like a tall order when you are on the road running a route for 10 hours straight. At that point you may take 10 hours off and then start at it again. Where can you find the time to exercise? Fortunately, there are plenty of ways you can quickly add a bit of exercise to your day.
Have you considered folding bicycles? These efficient bikes can be folded and stowed in your sleeper berth compartment or put up on the passenger seat when you are taking a rest. When you are parked for any period of time, you can ride around the edges of the lot. Some rest stops even have trails or tracks you can follow.
You could also look into investing in a solid pair of running shoes or a simple set of weights. Running shoes are inexpensive and can be easily acquired. If you would rather not deal with a folding bicycle, you can go walk, jog, or run in the same places. Weights are also effective, just make sure you have a good plan for securing them. Small five to ten-pound weights can easily be walked or jogged with.
Technologies exist to help active truck drivers track their progress. Whether it be through an Apple Watch or other more inexpensive device, pedometers can tell you how many steps you have taken in a day. One of the best motivators to accomplish anything happens through tracking your progress.
Don’t Skimp on Sleep
Sleep is one of the most important factors in health. Sleep is absolutely essential to good health. For long-haul truckers who live a large portion of their life in their sleeper cab, sleep is critical. Smart truckers never skimp on a cab mattress. Even more, long-haul trucking companies know a comfortable mattress is of utmost importance to their operators.
Sleep is so important that the FMCSA actually has a rule regarding what should be included in a long-haul trucker’s sleeper berth. Whichever way you look at it, the quality of the mattress you invest in is important to keeping fatigue at bay.
Many people have trouble sleeping when the temperature is too high or low. It is important that long-haul truck drivers have ample access to a portable fan or heater, as needed. If your truck breaks down and you must sleep while you wait for help to come, the last thing you want to do is get too hot or freeze out in you cab.
It might also be prudent to invest in a white noise machine. These can be easily purchased for cheap off Amazon and you can even find some at large truck stops. White noise machines block out outside noise and help your brain settle down and fall into rest.
So, how much sleep should you get? The fact is you need as much as possible during your off time. You just need to make sure the conditions are right so that you can get the sleep you need. If you don’t skimp on your sleep, you will take out a major accident risk factor.
Care for Your Mental Health
Driving a truck over long distance can be boring. And when you are looking at mile after mile of the same landscape, roads, trees, signs, and the horizon, you can become easily distracted. You might find yourself daydreaming and then the next thing you know your attention drifts from the road. Disaster might await you.
Truck drivers should never let their mind drift or dwell on one thing for too long. Make sure you vary your driving routine to keep your brain fresh and your mental state healthy. Consider the following when you strategize your mental wellness routine:
- Audiobooks: Have you ever listened to an audiobook? If not, now might be the time to start. You can hear fun stories or learn more about topics that interest you.
- Music: It may sound simplistic but blast your favorite tunes! You might even take the time to expand the genres you like. Perhaps it is time to pump some opera through those rig speakers!
- Language Learning: Why not invest in your own copy of the Rosetta Stone and practice learning a new language? You never know when the skill might come in handy.
Beyond what you do while you are driving, you also want to pay close attention to what you do when you are not driving. Perhaps you should try a quick 15-minute meditation while you are sitting somewhere quiet. After all, there is nothing wrong with feeling a bit more tranquil as you traverse roads and highways.
Keep Your Family Close
Your family should still be on your mind even when you are on the road. And you should make sure to be with them when you are home. It can be easy to get home after a week on the road and veg out on the couch. Take pictures of your route and talk about it with your family when you return. Help them share in the excitement of your job!
It might also help to have a picture of your family in your cab. Not only will they appreciate it, but it will help you feel better when you’ve been out on the road for a long time. Tell your children in advance when you will be on the road. You can even invite them to look up information and the history around towns and landmarks you will be in and near.
There are so many creative ways truck drivers stay connected with their families on the road. This is probably the most important thing you can do for your health: keep your family close to your heart.