New Year, New Routes: Healthy Resolutions for Truckers

Happy New Year, road warriors! Another year of endless highway miles is upon us. However, this year provides a great opportunity to focus on something other than white lines – our health. Chasing white lines isn’t just a job for truckers, it’s a lifestyle. Truckers face tough challenges, especially when it comes to staying in good health on the road.

The Why Behind Health Resolutions

Resolutions can be as simple or as complex as we want to make them. For truck drivers, resolutions related to your health can be to improve the overall quality of your life. Truck drivers can experience interruptive sleep patterns and long consistent periods of sitting. Creating healthy resolutions, truck drivers can decrease the chances of developing health concerns like obesity and heart disease.

A healthier you can help you stay healthier and have a more enjoyable time on the road.

A Healthier Year on the Road

Let’s focus on small, realistic changes this year. It’s not about a complete lifestyle change but small changes that lead to the outcome of a bigger picture. Making several small changes to deliver big results is something Chris has talked about in his Podcast Haulin Assets. In this episode he focused on making small changes to his trucking business, but the same principle can be applied to your health.

Exercise Ideas for Truckers

Finding time and space for exercises might seem tough on the road, but there are plenty of simple and effective workouts that can be squeezed into our schedules:

• Cab Workouts: Use your cab for quick exercises like sit-ups, push-ups, and planks. These can help build strength without needing much space.
• Rest Stop Workouts: Take a short walk or jog during your break at rest stops. Jump roping is also a great way to get in some quick cardio. You can also walk back and forth in a shipper or receiver’s yard when you are getting loaded/unloaded.
• Stretching: Combat stiffness from driving with regular stretching. This can improve flexibility and reduce muscle tension.

For other on the road workouts, download this app.

Eating Healthy on the Road

Healthy eating is absolutely doable on the road. Here are some tips to consider:

• Meal Prep: When possible, pack your own meals. This helps you avoid fast food and control your diet. Get a downloadable meal planning guide here.
• Hydration is Key: Drinking plenty of water not only keeps your energy up, but also curbs hunger. Just make sure you plan your hydration around your stops.
• Make Smart Choices: When eating out, lean towards healthier alternatives like grilled meats, salads, and veggies. Avoid foods that are fried and processed.

Healthy Snacks and Meals for the Road

Smart snacking can make a big difference to your health. Here are some good options:

• Nuts and Seeds: Snack on almonds, walnuts, or sunflower seeds.
• Fruits and Veggies: Pack easy-to-eat fruits like apples or bananas, and snackable veggies like baby carrots.
• Protein Snacks: Bring along some hard-boiled eggs, Greek yogurt, or a bit of cheese for a protein kick.

Prioritize Mental Health

Long-haul trucking can have a significant impact on our mental health, leading to feelings of loneliness, stress, and fatigue. Not only is your physical health important but your mental health is as well. Here are some strategies to make mental health a priority:

• Stay Connected: Use technology to stay in touch with loved ones. Regular phone calls and/or video chats can provide a sense of connection and support.
• Practice Mindfulness: Simple mindfulness exercises, such as deep breathing or mediation, can help reduce stress and improve mental clarity.
• Take Breaks: Make sure to take regular breaks, not just for physical rest but also for mental refreshment. Step out of the cab, stretch, and clear your mind.

Check out this article on Mental Health on the road.

The Role of Quality Sleep

Getting high-quality sleep can be challenging to truck drivers because of irregular daily schedules and long hours. Making sleep a priority is essential for your overall health, both physically and mentally.

Here are some tips to help you improve your sleep:

• Create a Comfortable Sleeping Environment: Invest in a comfortable mattress and blackout curtains to improve the quality of your sleep.
• Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on your days off.
• Limit Screen Time: Avoid screens (phones, tablets, computers) before bedtime as the blue light can interfere with your sleep patterns.

The Power of Support

You are not alone in your journey to better health. Staying connected to your fellow truck drivers can aid in building a solid support system. Online communities and other support groups can offer more encouragement and valuable advice. Supporting each other can make the journey to better health much smoother.

Setting Realistic Goals

Setting goals that are realistic and achievable that you can incorporate into your daily life will help improve your physical and mental well-being. A good place to start is to make simple changes and gradually build from there. As you start seeing results, don’t forget to celebrate the accomplishments, no matter how small they might be.

This episode of Haulin Assets gives great examples of staying healthy on the road.