Truck driving is a career built on long hours, tight schedules, and plenty of time behind the wheel. While it’s an essential job that keeps the economy moving, the lifestyle can make it difficult to maintain good health. In recognition of Family Health & Fitness Day on September 27, 2025, we’re sharing simple, practical ways drivers can stay energized, reduce aches and pains, and feel better both on and off the road.
Eating Healthy on the Road
Healthy eating doesn’t have to be complicated, even when your office is a cab.
- Pack Your Own Snacks
- Fresh fruit like apples, bananas, or grapes.
- Nuts, trail mix (unsalted), or protein bars.
- Baby carrots, celery, or sliced peppers in small bags.
- Choose Smart at Truck Stops
- Go for grilled instead of fried.
- Choose water or unsweetened tea instead of soda.
- Look for balanced meals: lean protein (chicken, turkey, beans), vegetables, and a whole grain when available.
- Portion Control
- Large portions are common at roadside diners. Split your meal, eat half, and save the rest for later.
Exercising on the Road
Even with long hours, a few minutes of movement makes a big difference. You don’t need a gym—just some space next to your rig.
Stretches You Can Do Anywhere
- Neck Stretch
- Sit or stand tall.
- Tilt your head gently toward your shoulder. Hold 15–20 seconds on each side.
- Shoulder Rolls
- Roll shoulders forward in a slow circle 10 times.
- Reverse and roll backward 10 times.
- Hamstring Stretch
- Place one heel on a step or your truck step.
- Lean forward slightly, keeping your back straight. Hold 20 seconds each side.
Quick Exercises Without Equipment
- Squats
- Stand with feet shoulder-width apart.
- Lower down as if sitting in a chair, then push back up. Do 10–15 reps.
- Push-Ups (Modified if Needed)
- Standard push-ups on the ground, or hands against your truck for an incline version.
- Start with 8–10 reps.
- Walking or Jogging in Place
- Even 5 minutes of walking laps around your truck helps circulation.
Other Healthy Habits
- Stay Hydrated: Keep a reusable water bottle in your cab. Aim for 6–8 cups a day.
- Get Enough Sleep: Park in quiet, safe areas, and use blackout curtains to improve rest.
- Stretch Every Stop: Use fuel stops as a chance to move your body instead of sitting inside.
Final Thoughts
Your health is your greatest asset on the road. Small daily steps, like packing a healthier snack, stretching at each stop, or doing a set of squats before you hit the highway, can add up over time. Staying active and eating well doesn’t just keep you strong, it helps you stay alert, focused, and ready for the miles ahead.