{"id":2533,"date":"2020-10-26T17:32:29","date_gmt":"2020-10-26T17:32:29","guid":{"rendered":"https:\/\/quicktransportsolutions.com\/blog\/?p=2533"},"modified":"2020-10-26T17:32:31","modified_gmt":"2020-10-26T17:32:31","slug":"how-long-haul-truck-drivers-stay-healthy-on-the-go","status":"publish","type":"post","link":"https:\/\/quicktransportsolutions.com\/blog\/how-long-haul-truck-drivers-stay-healthy-on-the-go\/","title":{"rendered":"How Long-Haul Truck Drivers Stay Healthy On-The-Go"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The very nature of driving a big rig is sedentary and the\nwork lends itself to monotony. The last thing truck drivers should do is rely\nin energy drinks and junk food to help get them through the day. And yet, this\nis exactly what many end up doing. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rest stops don\u2019t make it easy. When you can stop at a rest\nstop and in one sitting fuel up, take a shower, and eat a quick meal \u2013 what\nmore could you ask for? Except in many cases the meal you eat is likely\nover-processed and lacking in meaningful nutrition. Staying health is essential\nnot just for your career, but for your well-being. You want to keep healthy\nhabits so that you stay energized and strong and don\u2019t burn out. Let\u2019s take a\ncloser look at what truck drivers and fleets can do to ensure a high level of\nsafety across the organization.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Start with the Food<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating healthy while on the go is critical to truck driver\nhealth. Don\u2019t skimp out on good food for the sake of convenience. Consider that\nmany grocery stores have sufficient parking for tractor-trailers. You may have\nto take a longer walk to get there, but the exercise helps as well! Even\nbetter, convenience stores are getting in on health food game. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you go into the grocery store or look for healthy\noptions at the corner store, consider things like this:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pre-washed bags of lettuce or other leafy\ngreens.<\/li><li>Pre-washed cut or whole raw vegetables.<\/li><li>Pre-washed cut or whole fruit.<\/li><li>Whole grain snacks.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The key is to avoid ultra-processed foods lacking in\nnutritional value. And not only do these types of foods lack nutritional value,\nthey <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/ultra-processed-foods-may-accelerate-biological-aging\">may\nactually contribute<\/a> to you getting older, faster. The key is to avoid them\nlike the plague. You also want to cut out foods that are heavy in sugars or\nsaturated oils. Also avoid dressings or dips, as they usually have a high salt\nand saturated fat content. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fortunately, as the health-conscious lifestyle takes over in\nour brains and at our markets, prices for these options have come down\ndramatically over time. While many would have a problem affording fresh fruits\nand vegetables decades ago, today there are healthy options on the cheap.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise is Essential<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise may sound like a tall order when you are on the\nroad running a route for 10 hours straight. At that point you may take 10 hours\noff and then start at it again. Where can you find the time to exercise?\nFortunately, there are plenty of ways you can quickly add a bit of exercise to\nyour day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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. <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You could also look into investing in a solid pair of\nrunning shoes or a simple set of weights. Running shoes are inexpensive and can\nbe easily acquired. If you would rather not deal with a folding bicycle, you\ncan go walk, jog, or run in the same places. Weights are also effective, just\nmake sure you have a good plan for securing them. Small five to ten-pound\nweights can easily be walked or jogged with. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technologies exist to help active truck drivers track their\nprogress. Whether it be through an Apple Watch or other more inexpensive\ndevice, pedometers can tell you how many steps you have taken in a day. One of\nthe best motivators to accomplish anything happens through tracking your\nprogress. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Don\u2019t Skimp on Sleep<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is one of the most important factors in health. Sleep\nis absolutely essential to good health. For long-haul truckers who live a large\nportion of their life in their sleeper cab, sleep is critical. Smart truckers\nnever skimp on a cab mattress. Even more, long-haul trucking companies know a\ncomfortable mattress is of utmost importance to their operators. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is so important that the FMCSA actually <a href=\"https:\/\/www.ecfr.gov\/cgi-bin\/retrieveECFR?gp=1&amp;ty=HTML&amp;h=L&amp;mc=true&amp;=PART&amp;n=pt49.5.393#se49.5.393_176\">has\na rule<\/a> regarding what should be included in a long-haul trucker\u2019s sleeper\nberth. Whichever way you look at it, the quality of the mattress you invest in\nis important to keeping fatigue at bay. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many people have trouble sleeping when the temperature is\ntoo high or low. It is important that long-haul truck drivers have ample access\nto a portable fan or heater, as needed. If your truck breaks down and you must\nsleep while you wait for help to come, the last thing you want to do is get too\nhot or freeze out in you cab. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It might also be prudent to invest in a white noise machine.\nThese can be easily purchased for cheap off Amazon and you can even find some\nat large truck stops. White noise machines block out outside noise and help\nyour brain settle down and fall into rest. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, how much sleep should you get? The fact is you need as\nmuch as possible during your off time. You just need to make sure the\nconditions are right so that you can get the sleep you need. If you don\u2019t skimp\non your sleep, you will take out a major accident risk factor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Care for Your Mental Health<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Driving a truck over long distance can be boring. And when\nyou are looking at mile after mile of the same landscape, roads, trees, signs,\nand the horizon, you can become easily distracted. You might find yourself\ndaydreaming and then the next thing you know your attention drifts from the\nroad. Disaster might await you. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Truck drivers should never let their mind drift or dwell on\none thing for too long. Make sure you vary your driving routine to keep your\nbrain fresh and your mental state healthy. Consider the following when you\nstrategize your mental wellness routine:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Audiobooks<\/strong>: Have you ever listened to an\naudiobook? If not, now might be the time to start. You can hear fun stories or\nlearn more about topics that interest you. <\/li><li><strong>Music<\/strong>: It may sound simplistic but blast\nyour favorite tunes! You might even take the time to expand the genres you\nlike. Perhaps it is time to pump some opera through those rig speakers!<\/li><li><strong>Language Learning<\/strong>: Why not invest in your\nown copy of the Rosetta Stone and practice learning a new language? You never\nknow when the skill might come in handy.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Beyond what you do while you are driving, you also want to\npay close attention to what you do when you are not driving. Perhaps you should\ntry a quick 15-minute meditation while you are sitting somewhere quiet. After\nall, there is nothing wrong with feeling a bit more tranquil as you traverse\nroads and highways. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Keep Your Family Close<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your family should still be on your mind even when you are\non the road. And you should make sure to be with them when you are home. It can\nbe easy to get home after a week on the road and veg out on the couch. Take\npictures of your route and talk about it with your family when you return. Help\nthem share in the excitement of your job!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019ve 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. <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are so many creative ways truck drivers stay connected\nwith their families on the road. This is probably the most important thing you\ncan do for your health: keep your family close to your heart. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230; <a title=\"How Long-Haul Truck Drivers Stay Healthy On-The-Go\" class=\"read-more\" href=\"https:\/\/quicktransportsolutions.com\/blog\/how-long-haul-truck-drivers-stay-healthy-on-the-go\/\" aria-label=\"Read more about How Long-Haul Truck Drivers Stay Healthy On-The-Go\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2533","post","type-post","status-publish","format-standard","hentry","category-trucking"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Long-Haul Truck Drivers Stay Healthy On-The-Go - Quick Transport Solutions Trucking Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/quicktransportsolutions.com\/blog\/how-long-haul-truck-drivers-stay-healthy-on-the-go\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long-Haul Truck Drivers Stay Healthy On-The-Go - Quick Transport Solutions Trucking Blog\" \/>\n<meta property=\"og:description\" content=\"Over-the-road truckers, otherwise known as long-haul truck drivers, can find themselves away from home for weeks at a time. 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