A healthy lifestyle can be hard to balance while traveling long distances as a truck driver. The job itself is sedentary and drivers may rely on caffeinated drinks and sugary snacks to get through the day, which can lead to many health complications. However, this doesn’t have to be the case. In this blog, we’ll talk about some tips for exercise and diet to help you stay healthy while on the road.


Common Health Issues

Due to the nature of truck driving, drivers are at a higher risk for numerous health issues. According to a survey done by the CDC, truck drivers are more likely to be overweight, smoke, and be less active compared to other workers. With these factors in mind, drivers at an increased risk to develop:

  • Heart disease
  • Diabetes
  • Hypertension
  • High cholesterol
  • Sleep apnea
  • Stroke
  • Cancer (i.e.: lung, bladder, larynx, esophagus, stomach, pancreas, etc.)

If left untreated, these health issues can directly impact how well and if a truck driver can carry out their job. To avoid these health issues, it’s important to consider how exercise and diet fit into their lifestyle. 


Good Exercises for Truck Drivers

When considering exercise, time and equipment always seem to be the biggest roadblocks. But, we’re here to tell you that full workouts aren’t necessary, and you can workout with little to no equipment. As a driver, you may not have an extra hour to find a gym, workout, clean up, and be ready to hit the road again. Instead, we recommend squeezing in intervals of 15 minutes of high-intensity exercise throughout your day. While exercising, it’s important to maintain your heart rate at 75 to 85 percent of maximum capacity. Don’t just work on arms or legs, focus on multiple muscle groups to ensure your whole body is moving. Here are some simple exercises to do while on the road:

  • Push-ups
  • Planks
  • Sit-ups
  • High knees
  • Tricep dips
  • Shoulder shrugs
  • Ab squeezes
  • Walk or jog
  • Stretches (i.e.: hand, shoulder, and legs)
  • Lifts (i.e.: dumbbells and kettlebells)


Healthy Diet for Truck Drivers

While it’s convenient to go for candy, chips, and pop, you should really opt out of buying these and pick up some healthy snacks instead. These snacks can be brought with you while on-the-go:

  • Celery 
  • Carrot sticks
  • Broccoli
  • Cucumber
  • Apples
  • Pears
  • Grapes
  • Berries
  • Almonds
  • Cashews
  • Peanuts
  • Sunflower seeds
  • String cheese
  • Greek yogurt
  • Boiled eggs
  • Rice cakes
  • Jerky
  • Protein bars
  • Homemade trail mix or muffins

No matter what you choose, it’s important that you go for nutrient-dense foods. This means that you’re nourishing your body with nutrients that will keep you healthy and strong. In the long run, you may notice that these healthy foods help you stay concentrated and focused when driving. 


Closing Thoughts

When choosing truck driving as a career, it doesn’t mean that you have to embrace an unhealthy lifestyle. A healthy lifestyle can be achieved by making smart exercise and diet choices every day. As a company, Liquid Trucking values the health and wellbeing of each of its employees. To learn more about how you can fit into the team, please visit our website.


Liquid Trucking is a bulk liquid transportation company. We have been hauling liquids for over 30 years and have experience with agricultural, food, and hazmat materials. If you are interested in getting a quote from us, please check out our website or call us at 844-GO-TANKS!