3 HEALTHY HABITS TRUCK DRIVERS MAINTAIN OVER THE ROAD - THE ULTIMATE GUIDE TO HELP

T H E U LT I M AT E G U I D E T O H E L P

TRUCK DRIVERS MAINTAIN
3 HEALTHY HABITS
     OVER THE ROAD

INTRODUCTION

Truck drivers often struggle with maintaining healthy
habits while leading a sedentary lifestyle when driving
long distances over the road. Extended hours spent
in the truck can often lead to higher levels of stress,
dependence on stimulants to stay alert, less activity
throughout the day, and lack of access to healthy food
options. This tends to take a toll on drivers as they have
a hard time overcoming these obstacles.

In order to provide drivers with access to healthy habits
and tips for easily maintaining them, we put together
this ultimate guide.

#1   H E A LT H Y H A B I T

STAY
		ACTIVE

EXERCISE

Truck drivers can work up to 11 hours per day, and this
oftentimes leaves little room for breaks or exercise.
When trying to find the time for exercising, drivers need
activities that can be completed virtually anywhere,
don’t take a lot of time, and are effective.

The list of exercises on the next page is an easy way to
incorporate activity into a truck driver’s day. Drivers can
either choose a routine that uses body weight only, or
they can choose a routine that involves using a pair of
free weights.

When running through these exercises, it’s recommended to do each exercise
as many times as possible for 1 full minute, rest for 30 seconds in between
each exercise, and then repeat the entire cycle of exercises 3 times. This
will produce a high-intensity, full-body workout in 20 minutes, which can be
repeated easily a few times per week.

  Time Per Exercise          Using Only Your Body Weight             Or Using Free Weights
      1 minute                           Squats                          Single Arm Row
                                      Rest for 30 Seconds
      1 minute                          Push-Ups                       Double Chest Press
                                      Rest for 30 Seconds
      1 minute                           Lunges                              Split Squat
                                      Rest for 30 Seconds
      1 minute                         Tricep Dips                           Bicep Curls
                                      Rest for 30 Seconds
      1 minute                       Jumping Jacks                             Lunges
                      Repeat the cycle three times to complete the workout

Some truck drivers have even taken working out to the
next level and have discovered a way to incorporate a
complete gym in their truck by using the FIT System
(Freightliner In-Cab Training System).

This exercise and flexibility system is designed to
allow the driver to do an upper body, lower body, and
cardiovascular workout in the comfort and safety of the
cab of their truck. The system is easy to install and use
in the truck and can also be brought inside to a home or
hotel room.

#2   H E A LT H Y H A B I T

FOOD
		OPTIONS

H E A LT H Y F O O D O P T I O N S

We’ve all heard that we need to eat more fruits and
vegetables. But truckers often face difficulty when
trying to access healthy food options, especially fresh
produce. Planning ahead and packing food for the road
is the best way to not settle for fast food when it comes
time for the next meal.

Most drivers who bring food in their truck prepare ahead
and pack meals that can be kept in a small cooler.

Below are a few ideas for breakfast, lunch, and dinner that are easy for truck
drivers to grab from their cooler, heat up in their microwave, and enjoy quickly.

        Breakfast Ideas                  Lunch Ideas                       Dinner Ideas
    Protein Smoothie or Bar        Pasta Salad with Veggies         Chicken and Veggie Quesdila
 Oatmeal with Berries and Nuts          Turkey Burger            Grilled Chicken with a Potato Side
   Toast with Peanut Butter         Grilled Chicken Salad        Spaghetti Squash with Meatballs

In between meals, many truck drivers also look for snacks that will keep them
full and alert while driving. Making good snacking choices can help drivers
maintain energy longer and avoid consuming empty calories. Before reaching
for that next snack, be sure to check out the good and bad lists below:

                 The Good List                                       The Bad List
   Apple, Celery, or Banana with Peanut Butter                           Candy
                Pita and Hummus                               Rice Crackers or Rice Cakes
               Protein Energy Balls                                     Pretzels
                      Yogurt                                         Veggie Straws
                  Overnight Oats                                      Potato Chips
        Trail Mix: Nuts, Seeds, Dried Fruit                              Cereal
                  Hardboiled Egg                                 Brownie or sweet treat

In addition to having quick, easy access to healthier
food options, drivers who pack their meals often also
see increased financial savings from month to month.
Research shows that the number one expense for
drivers is food.

By packing snacks and meals ahead of a drive, truckers
be less inclined to stop at a fast-food restaurant, and
will in turn, save cash and calories.

#3   H E A LT H Y H A B I T

SLEEP
 & REST

S L E E P & R E L A X AT I O N

After a long day spent driving, a good night’s sleep is
exactly what most truck drivers need. Not only does
resting allow drivers to regain strength for the next day,
but it also helps them unwind physically and mentally.
However, being able to fully unwind after driving all day
may sound easier than it truly is.

To help drivers change gears after a shift and start to
relax, it’s recommended to avoid eating at least three
hours before bedtime, turn off electronics at least 30
minutes before sleeping, and even try meditating.

These activities will allow the body to start melatonin production for a restful
night’s sleep. When preparing for bedtime, consider these do and don’t lists:

                  The Do List                             The Don’t List
            Listen to relaxing music                     Watch TV or videos
                    Meditate                         Talk to others on the phone
       Drink a glass of water or warm tea         Enjoy one last snack of the day
           Read a book or magazine            Scroll through Facebook or social media
                  Dim the lights                     Have bright lights turned on

Meditation is proven to help drivers refocus after a long day and ensure a
better night’s sleep. Drivers can meditate easily by downloading an app such
as Headspace or Calm, or they can practice the same meditation techniques
without needing any technology. In order to get started, drivers can sit in a
chair or in their truck, and place their feet flat on the floor. They can then place
their palms face down on their lap, closing their eyes. Then, they can breathe
slowly and deeply for 10-15 minutes, trying to keep their mind blank.

Taking an extra 10 minutes each morning or evening to
unwind can be extremely beneficial for a truck driver’s
mental and emotional well-being, especially after a
long day on the road.

We hope this ultimate guide will help truck drivers learn
and maintain these three healthy habits while traveling
over the road!