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10 Tips For Drivers
Ways to Stay Healthy on the Road

10 Tips to Become A Healthy Trucker

November 3, 2015

Staying healthy on the road can be a challenge. It’s important for truckers to strive for a healthier lifestyle because statistically, truckers have a lower average life expectancy compared to others.

According to the National Institutes of Health, some reasons why truck driver life expectancy is less than others is due to some lifestyle choices outlined below.


92% Don’t Exercise Regularly

Healthy Trucker

66% Are Unaware They Have High Blood Pressure

Healthy Trucker

54% Smoke Cigarettes

Healthy Trucker

50% Are Overweight

10 Tips to Become a Healthy Trucker

1. Sleep

Getting enough sleep and having a sleep routine can be beneficial to your health and make you feel healthier overall. Sleep deprivation is a serious health concern as noted by Sleep Standards. How much sleep is enough depends on many variables. Innerbody research has some excellent information on whether you really need 7 – 8 hours of sleep every night.  While it might be a challenge, your goal should be to get between seven and nine hours of sleep per night.

2. Eat Healthy

To many truck drivers, this may seem like the hardest thing to do while on the road, especially when most convenient food options are at fast food restaurants and gas stations. First, try and plan ahead. Bring some healthy snack options with you such as fruits and veggies. If you don’t have enough food with you and not enough time for other options, look for the best options at the places you do stop. Even fast food restaurants and convenient stores will have healthier options such as grilled foods and salads. Not only is it important to make the right food choices, but it is just as important to eat breakfast, have a schedule and try not to eat within two hours before bed.

3. Exercise

Exercise – you know it’s good for you, so why not do it? You may think you need a gym or workout equipment, but even a 20-minute walk and some stretches can go a long way after you’ve been sitting in your truck for hours.

4. Drink Water

It is easy to forget to drink enough water with other choices such as coffee and pop. Keeping yourself hydrated with enough water can make you a healthier person and even put you in a better mood. Among several other benefits, drinking more water can help with calorie control, kidney function, productivity, fatigue and pain prevention according to an article from Greatist.

5. Talk to Family and Friends

Spending several days out on the road, away from family and friends can cause loneliness and lead to depression. Luckily with today’s technology, it is easier than ever to stay in touch with family and friends while you are away from home. Skype, FaceTime, phone calls and text messages are just a few options to connect with your loved ones while you are away. Of course, do all of this while you are not driving.

6. Quit Smoking

More than half of all truck drivers smoke. I’m sure we don’t need to tell you why to quit smoking, instead, we will challenge you to do so!

7. Keep Your Blood Pressure Low

If 66 percent of truck drivers are unaware they have high blood pressure, that should be a sign to take the precautions to keep your blood pressure low. By making a few health-conscious lifestyle choices, you can help prevent yourself from being a part of this statistic. Numbers 1, 2, 3 and 6 are just a few things you can do to help keep your blood pressure low.

8. Manage Your Diabetes

An article from says there is a 50 percent higher occurrence of diabetes in truck drivers than the national average. By eating well and staying active, you can try to control your diabetes and help maintain a healthy trucker lifestyle.

9. Wear Sunglasses

Being on the road for hours and looking into the sun can cause strain on your eyes. Keeping a pair of sunglasses in your truck can help protect your eyes from cataracts, vision loss and make you more comfortable as you won’t be squinting for hours on end.

10. Team Effort

There is no better way to try and achieve a healthy lifestyle than by making it a team effort. Try to get a group of your co-workers, friends or family to make these healthy lifestyle changes with you. And if you’re competitive, create a competition out of it. is a website dedicated to helping truckers create a healthy lifestyle with creative challenges to partake in.