Mercer Transportation


Staying Healthy on the Road

Independent Contractors spend long hours on the road, which can make it difficult to stay healthy while you are in the driver’s seat. Even so, it is essential to your well-being to maintain your health while you are on the go. Follow these seven truck driver health tips to stay in top shape while out on the road.

Drink Water

We know truck drivers can’t be stopping constantly for bathroom breaks, but you need to find a happy medium and stay hydrated. Health authorities recommend eight, 8-ounce glasses of water per day, which equals half a gallon of water.

Avoid Unnecessary Stimulants

It’s easy for a truck driver to stop by a gas station for some coffee or a caffeinated beverage to stay energized, just don’t count on those drinks throughout the day to keep you moving. Although they do offer a boost of energy, in the long run they can damage your health.

Get Your Rest

Getting sleep on the road takes planning. Although it’s more difficult to sleep on the road for some truck drivers, it is essential to get at least six to eight hours of uninterrupted sleep in order to function and arrive to your destinations safely.

Avoid Fatty Foods

Meat and food rich in fat content are hard to pass up when you are looking for something to eat quickly. Too much meat and fatty foods on the go, though, are unhealthy. Implement plant-based foods such as avocados, potatoes, spinach, legumes, nuts and seeds into your diet. These foods will help with digestion and keep you fuller for longer periods of time.

Manage Your Stress

Managing truck driver stress while on the road is essential to your health. Plan to allot yourself enough time to get to your destinations to avoid the stress of rushing, which can also lead to accidents. Listening to your favorite music or listening to audio books will also do wonders for your health.

Take Breaks and Move

Follow the rules of the road to fitness. It is important during long drives to stop when time allows, to move those muscles and reduce stress levels. Take a walk around the rest stop or implement a push-up and sit-up regime when you pull over and consider some stretching exercises to keep you limber. Implementing these truck driver health tips into your everyday life will help you stay healthy and fit on long drives where you must sit for long periods of time.

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