Three Wellness Tips for Truck Drivers

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Truck driving does not typically lend itself to a healthy lifestyle. Spending up to 11 hours behind the wheel, frequently eating fast food, and rarely exercising could eventually jeopardize a trucker’s job if he/she can’t pass the Department of Transportation’s required physical exam. Drivers must be alert and focused when on public roads, which begins with leading a healthy lifestyle.


  • Drink water. Drinking water boosts your energy, helps you feel full, and nourishes your skin by trucker wellnessflushing impurities and improving circulation.
  • Eat five servings of fruits and vegetables daily. They are a good source of nutrients as they are associated with reduced risk of many chronic diseases and they are lower in calories.
  • Eat nuts. New research found that people who ate a one oz. serving of nuts each day showed a 20% reduced risk of dying from any cause over three decades compared to those who didn’t eat the tasty snacks. (WebMD)
  • Choose smaller portions. Don’t go back for seconds and stock up on healthy snacks.
  • Eat when you’re hungry. Do not eat when you’re bored.
  • Eat slowly.  Stop eating when your body registers it is full.


  • Avoid inactivity. Some physical activity is better than none.trucker wellness
  • Regular physical activity helps build and maintain healthy bones, muscles, and joints; increases strength and endurance; manages weight; controls blood pressure; and relieves feelings of stress.
  • Walk 15 minutes at least 3 times a week. Start at a slower pace to warm up, then walk at a brisk pace, and then again at a slower pace to cool down. Increase a few minutes every week until you reach a goal of 30 minutes, 3-5 times a week. After your walk, be sure to stretch to maintain your flexibility.


  • Allocate enough time for sleep. Most of us need 7-8 hours of sleep. Scientists know that people who trucker wellnessget too little sleep have a shorter lifespan. We need sleep to rest and repair our bodies and minds.
  • Sleep in a room that’s quiet, dark, and comfortable. Avoid light in your sleeping area and block the clock so you can’t see what time it is.
  • Cut caffeine and nicotine several hours before bedtime.
  • Avoid heavy foods, big meals, and exercise before bedtime.
  • Free your mind at bedtime. Read something calm, meditate, or listen to music to relax.

One of the best proven ways to stay on track with healthy lifestyle choices is by keeping a food and fitness journal; it will keep you accountable to yourself. A healthy lifestyle is a choice and essential to safety on the road

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