4 Ways to Live a Healthy Lifestyle as a Truck Driver

According to AMAXX Workers’ Compensation Resource Center, truck drivers have a disproportionate number of musculoskeletal injuries compared to workers in other workforces. Due to the nature of their work—spending long periods seated followed by brief periods of strenuous labor—it's not surprising that truck drivers are more prone to injuries. Especially when you consider other risk factors that are common in the industry, like irregular sleep habits, lack of exercise, weight issues, and poor overall health.

So, how can a truck driver stay healthy? Small changes add up and lead to healthy habits. Here are some tips to get you started:

Food Choices

• Eat more fruits and vegetables—Aim for 5-10 servings a day to make sure you are getting enough vitamins and minerals.
• Avoid stimulants—Stimulants give your mind and body a short-term artificial boost of energy and alertness. If you enjoy coffee and energy drinks, try to cut back on the amount you drink.
• Eat light meals—Eating a big, heavy meal can leave you feeling sleepy. If you pack your own meals and snacks, try packing smaller portions.
• Replace junk food with healthier snacks like:
  • Nuts and seeds
  • Celery, carrots, zucchini, broccoli, cucumber, and other vegetables
  • Hummus
  • Cheese, greek yogurt, and cottage cheese
  • Boiled eggs
  • Apples, pears, berries, grapes, and other fruit
  • Jerky
  • Small amounts of peanut butter, almond butter, or other nut butter
  • Protein drinks
  • Rice cakes and homemade muffins (purchased muffins can be high in oils and sugars)

Exercise

No gym needed! Just 15 minutes a day can strengthen your body. If you can’t find 15 minutes, what about 5 minutes? Short bursts of physical activity are better than no physical activity. Here are some ideas to get you started:

• Short walks can increase your blood oxygen level and improve your mood and cognitive focus
• Push-ups against a building or truck are good for your chest, shoulders, triceps, and core
• Squats benefit your legs, stomach, and lower back
• Lunges are good for your legs
• Planks, which can be done against a wall or the side of your truck, benefit your core, back, and shoulders

Sleep

Sleeping seven hours or better each night would be great. Try these tips to improve your sleep:

• Block light from coming into your cab
• Use noise-canceling earbuds
• Limit blue light that would be emitted from iPads, smartphones, and other devices
• Avoid eating right before bed

Posture

Poor posture can lead to lower back pain, sciatica, and other issues. Here are some tips for improving your posture:

• Invest in a proper driver seat
• Try to adjust your position every 30 minutes
• Keep your seat high and elbows tucked—low seating can lead to slouching