Staying Strong on the Road: Health Tips for Drivers

TransForce
3 min read

Professional drivers keep the industry moving, but the demands of the job can make it hard to prioritize health. At TransForce, we know that driver wellness is key to safety, performance, and quality of life, which is why we’re sharing practical tips to help drivers stay strong and energized on the road.

Driver Wellness and Physical Fitness

As a professional truck driver, maintaining your physical health is crucial for staying safe and feeling good on the road.

Irregular schedules, long hours behind the wheel, and limited access to healthy foods can make maintaining good health challenging.

However, even small changes in your routine can go a long way toward improving your health and well-being.

The Importance of Physical Health for Truck Drivers

Life on the road can be challenging to live healthy because of irregular schedules, long hours, little physical activity, limited access to healthy food while traveling, and stress.

But following these tips can create opportunities for health and wellness:

  • Find Ways to Move: Even small changes, like parking farther away from a rest stop entrance or doing a few squats during a break, can add up to better health over time. By staying active, you can improve your overall well-being and stay alert and focused on the road.
  • Regular Breaks: Taking a short walk during a break can help get your blood flowing and reduce stiffness. Stretching your arms, legs, and back can also help prevent injuries and keep your muscles flexible.

Taking these steps helps ensure you are ready for the long haul, both physically and mentally.

Becoming Aware of Risks to Health and Wellness

Time spent behind the wheel can lead to stiffness and discomfort, but incorporating some simple exercises and stretches into your day can help.

Additionally, stress and isolation from being away from family and friends can also affect mental well-being.

Strategies to Help You Today

  • Staying connected with friends and family can help reduce stress and improve your mental health.

  • Making healthy food choices, even on the road, can also contribute to better health. Packing healthy meals and snacks, and choosing healthier options at truck stops, can make a big difference.

  • Getting enough sleep. 7 to 9 hours per night is recommended. Staying hydrated and eating foods rich in nutrients can also boost alertness and reduce fatigue.

  • Quit smoking. If you smoke to combat tiredness, consider healthier alternatives and seek help to quit smoking.

Examples of Movement You May Want to Try (When It’s Safe to Do So)

  • Shoulder roll. Roll your shoulders forward and backward to release tension and improve flexibility. This is especially helpful for reducing neck and shoulder pain.

  • Seated twist. While seated, gently twist your upper body to one side, hold for a few seconds, and then twist to the other side. This stretch helps keep your spine flexible and reduces back pain.

  • Take regular breaks to stand up and walk around. Even a short walk can help reduce the risks associated with sitting for too long. The CDC (Centers for Disease Control and Prevention) recommends getting at least 30 minutes of physical activity, 5 days a week. Consider breaking this into three 10-minute walks each day. This can improve your sleep, reduce stress, and help you stay more alert.

Important Note

Taking care of your physical health isn’t only about feeling better day to day. For professional drivers, it directly impacts safety on the road, focus behind the wheel, and the ability to perform at your best. Building healthy habits helps reduce fatigue, lowers the risk of long-term health issues, and gives you more energy to do the job safely and effectively. Prioritizing your health is one of the most important ways to protect yourself and those who share the road with you.