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Staying healthy on the road

truck driver smiling

Taking care of your health and staying healthy on the road is incredibly important, however, when you’re a truck driver spending hours on the road; it may seem easier said than done. Don’t get discouraged. There are many ways truckers can stay healthy while on the road. At CRST Dedicated, we’re here to help our drivers as much as possible, which is why we’ve provided these health tips to share with all of our hard-working drivers:

Schedule physical activity into your day

Spending an hour at the gym may not be an option when you’re on the road. It’s important to rethink your exercise routine to fit your new day-to-day schedule. That means optimizing the time you have and getting back to basics with exercise. Walking is a great overall exercise. Choose calisthenics drills that work multiple muscles at once, like lunges, squats and planks.  Bring small workout equipment with you to use, such as resistance bands or a jump rope. If you only have a small window of time, dial up the intensity of your workout to optimize your time.

Dedicate yourself to a healthy diet

Quick, processed food and snacks tend to be the go-to for hungry travelers. This used to consist of mainly pre-packaged, high-sugar, high-fat options that were low in nutrients. Today, however, most places offer healthy alternatives such as salads, fruit or yogurt.

Be cognizant about what meals you’re choosing each day. Try making small adjustments over time; like replacing soda with water or choosing an apple instead of a candy bar. Try prepping some of your own meals. Consider bringing a crock pot to cook or warm up meals. Although your sleep schedule may look different, try to keep your meal times consistent. Eat a larger breakfast earlier in the day and a smaller dinner at the end of the day.

Don’t skimp on sleep

Sleep is not just important to your health; it’s crucial to your safety and the safety of others on the road. It’s imperative you get a good night’s sleep every night. Here’s a small list of things you can do to prioritize getting good quality sleep:

  • If you’ll be sleeping in the cab, park your truck in the quietest location possible
  • Invest in a good sleep mask to block out any nearby lights or daylight
  • Buy a pair of noise-cancelling earplugs, headphones or earbuds
  • Splurge on a comfortable pillow, mattress and blanket
  • Get a portable fan to keep yourself cool
  • End any screen time an hour before bed; instead try reading a book or listening to music

Practice self-care

Self-care is crucial to your mental health and simply refers to making time for yourself to do what relaxes you or makes you happy; giving you time to decompress and recharge. People do this in many different ways whether it’s listening to a favorite podcast, playing a favorite game on your phone, meditating, reading a book or journaling. The list goes on and on. It’s all about taking an active role in protecting your own well-being and happiness.

Truck drivers are being recognized as essential workers more than ever. And it’s more important than ever that you focus on your health to stay healthy on the road.

If you’re interested in becoming a truck driver for CRST Dedicated or have questions about our available dedicated routes, visit our jobs board to see what’s open in your area. Then, call our CRST Dedicated recruiting hotline: (866) 325-2778.