1. Eat healthier on the road without sacrificing time
Truck stops and fast food joints may be convenient, but over time, they can take a toll on your health. Instead of relying on greasy burgers, consider cooking on your truck – it’s easier than you think!
Big Country shares,
“I’ve got a small kitchen setup that includes a toaster oven, hot plate and microwave. Before I hit the road, I shop for groceries and meal prep during my reset days. One of my favorites is shrimp and cauliflower grits – it’s quick, healthy and tastes amazing!”
Think roasted chicken, stir-fried veggies, or even reheatable soups. Prepping meals ahead of time can save you money and help you stay ahead on busy days.
Quick tips to get started
- Equip your truck with basic gadgets like a hot plate, plug-in cooler, or small air fryer
- Plan meals before a trip and pack easy-to-cook groceries
- Explore healthier, protein- and vegetable-rich recipes like rice cauliflower instead of carb-heavy sides
2. Stay active with quick exercises and stretches
Sitting behind the wheel for hours can cause tight muscles and stiff joints. But staying active doesn’t require a two-hour gym session – small, doable movements can make a big difference.
Big Country explains,
“When I’m working with plasma, I get plenty of exercise from stacking and moving pallets. However, when I was on expedited routes, I made a point to get out of the truck whenever I stopped, whether for a break or parking. I would do some stretches to keep the blood flowing.”
Simple exercises to try today
- Stretch it out: Hamstring stretches, shoulder rolls and back twists are perfect without requiring much space
- Bodyweight exercises: Squats, lunges and wall push-ups work great next to your vehicle
- Walking or jogging: Safe rest stops or truck lots are ideal for getting your steps in; a little activity can go a long way in boosting circulation and preventing aches
3. Prioritize a regular sleep schedule (tailored to you)
Sleep can be one of the toughest challenges for truckers, especially when schedules change frequently. Proper rest can help you stay alert and safe while driving, improving reaction times and reducing fatigue-related stress.
Big Country explains,
“You know your sleep needs better than anyone else. If you’re naturally a night owl, look for routes where night driving works best for you. And always communicate with co-drivers about how to align schedules – it avoids unnecessary conflicts.”
Strategies for better sleep
- Create a consistent pre-sleep routine, even if your hours vary. Dim lights, reduce screen time and listen to calming audio.
- Tailor your rest to your body’s needs – some require eight hours, while others function well with less or need even more.
- Discuss sleep schedules early if you share routes with co-drivers. Alignment is key to avoiding fatigue.
4. Manage stress before it manages you
Truck driving can be stressful – whether it’s meeting delivery deadlines, navigating traffic or extended periods of isolation. Understanding how to de-stress is crucial for long-term health. Remember, no load is worth sacrificing your mental health. Building moments of joy into your day helps keep stress levels in check.
Big Country advises,
“You know your body best, so recognize when you’re stressed and identify your triggers. Avoid these triggers while on the road. When you’re not driving, get off the truck and go for a walk. If you’re social, chat with people at the truck stop. If you have a co-driver, enjoy a meal together during breaks or before the next load. Even if you prefer being alone, it’s important to leave the truck. Do whatever helps you relax.”
Stress-busting tips to try now
- Step outside during breaks to reset. Even 10-15 minutes can make a difference
- Connect with fellow drivers – sharing experiences can lighten your emotional load
- Try a hobby, such as journaling, reading, fishing during reset periods…
5. Set realistic health goals and stay consistent
Big resolutions around the New Year can feel overwhelming, but small goals often lead to sustainable results. Start with manageable steps and build from there.
Big Country advised,
“Set short-term goals that are easier to achieve, because each time you reach a goal, you’ll feel more motivated. If your goals are too long-term, the delay can lead to discouragement, and most people give up before achieving them. Aim for the moon, and even if you miss, you’ll still be among the stars.”
How to create achievable goals
- Set weekly goals (e.g., cooking two healthier meals or walking 3 extra laps during a reset).
- Track your progress using a simple notebook or app. Small victories feel rewarding.
- Stay flexible – it’s okay to adjust goals as long as you keep striving forward.
- Accountability helps, so chat with fellow drivers about goals; perhaps you can inspire each other to stick with your plans.
Your health, your road: driving into 2025 with confidence
Better health doesn’t happen overnight – but small changes can make all the difference. Every mile is an opportunity to invest in a healthier, happier you.
Looking for more tips or support? Share your own health goals or stories with our community of drivers – we’d love to hear from you! What’s your first step going to be?
