Road to Wellness: Staying Healthy as a Trucker
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Road to Wellness: Staying Healthy as a Trucker
Read more articles here:—> What is the difference between a semi-truck and a box truck?
Staying Healthy on the Road
Staying healthy on the road as a trucker isn't just a good idea—it's essential. It's easy to let things slide when you're constantly behind the wheel, but a few tweaks can make a world of difference. Let me share some tips that have helped me stay in decent shape despite the long hauls.
Diet: Eating Right Without Breaking the Bank
First off, diet is key. It’s tempting to grab fast food or snacks from gas stations, but your body will thank you if you choose healthier options. I always pack a cooler with fresh fruits, veggies, and lean proteins. You’d be surprised how much you can fit in there with a little planning. Apples, carrots, and some grilled chicken or turkey slices are my go-tos. And for those sweet cravings, I keep some dark chocolate handy—it satisfies without going overboard on sugar.
Finding healthy food on the road doesn’t have to be expensive or difficult. Walmart and Target often have grocery sections with a decent variety of healthy options. For example, a bag of apples might cost you around $3, a pack of baby carrots about $2, and pre-cooked grilled chicken strips around $5. These stores are typically located near highways and major truck routes, making them convenient stops.
Another great option is local grocery stores or farmer’s markets. Farmer’s markets, in particular, are fantastic for fresh produce, and you can often find them in smaller towns or suburban areas. You can get a week’s worth of veggies for around $10-$15, depending on what you pick.
Exercise: Moving More, Even When It's Hard
Exercise might seem impossible when you’re stuck in a cab all day, but it’s more doable than you think. I set a rule for myself: every time I stop, I move. Even if it’s just a quick walk around the truck stop or some stretches, it helps. I also keep a resistance band in the cab for some quick strength training. Trust me, a few minutes here and there add up. And if you can find a gym with truck parking, that’s gold. Some truck stops even have fitness centers these days.
Pilot Flying J and TA-Petro truck stops are starting to install small fitness rooms. It’s worth checking their apps or websites to see if the locations on your route have them. A basic gym membership at a chain like Planet Fitness costs around $10-$25 a month, and many locations have parking lots big enough for a rig, or at least nearby street parking.
Hydration and Sleep: Essentials for Well-Being
Hydration is another biggie. Coffee and energy drinks are almost a part of the trucker’s uniform, but water is your best friend on the road. I keep a big water bottle within arm’s reach and refill it whenever I can. Staying hydrated helps with energy levels and keeps those pesky headaches at bay. I bought a large insulated water bottle for about $20, and it's been one of my best investments. It keeps my water cold all day, even in the summer heat.
Sleep can be tricky, but it's crucial. I know it’s not always easy to get a full night’s sleep with the odd hours and noisy truck stops, but I try to stick to a routine as much as possible. Earplugs and a good sleep mask work wonders. And it might sound old school, but a warm drink before bed can really help you wind down. Investing in a quality mattress pad for your sleeper cab, which can cost around $100-$200, also makes a significant difference in sleep quality.
Mental Health: Staying Connected and Engaged
Mental health is just as important as physical health. Long hours alone can be tough, so I make sure to stay connected with family and friends. Phone calls, video chats, even just sending a few texts can keep loneliness at bay. I also listen to audiobooks and podcasts to keep my mind engaged and entertained. Subscriptions to services like Audible or Spotify run around $10-$15 a month, which I find worthwhile for the mental boost they provide.
Finally, regular check-ups with your doctor are a must. It’s easy to put off when you’re always on the move, but catching any issues early can save you a lot of trouble down the road. I schedule my appointments around my routes and make it a point not to skip them.
Staying healthy on the road takes a bit of effort and planning, but it’s totally worth it. After all, if we don’t take care of ourselves, we can’t keep those wheels turning.
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Read more articles here:
—> What is the difference between a semi-truck and a box truck?
