How to Stay Healthy as a Trucker

The life of a truck driver is fun for many who pursue the open road; however, it is easy to be unhealthy in this profession. Driving a truck all day, sleeping in a cab, and eating at truck stops can lead a trucker down an unhealthy path. However, there are ways to stay healthy as a trucker if that is your goal. Doing so means changing any bad habits and being disciplined about it.


  1. Identify that you need to become healthier as a trucker if you are not already. As with most bad habits, a person has to admit that there is a problem and want to change it. Once this mindset has been established, it will be easier to follow a plan of action that will allow you to achieve or maintain good health.
  2. Plan your day and include time to stop for food, snacks, exercise and rest. If you make a schedule, you will be less likely to overeat – and more likely to get a workout in.
  3. Eat healthier food! You may have to change the places where you eat if you current stops offer only unhealthy options. If you are not prepared to eat in new locations, then review the menu that is offered and learn which items are healthier choices. Additionally, you need to be more aware of your portion sizes and learn how much food is TOO MUCH.
  4. Carry health snacks in your truck. Snaking is actually a good thing. Just make sure you are snacking on a set schedule – and including foods such as fruits, nuts, or protein bars, and cut down on your portions for lunch and dinner. Purchase your snacks from a grocery store and farm stand – not from drive-ins or convenience stores.
  5. Always have water available in your truck if you want to be a health conscious trucker – and drink it often! Staying hydrated is very important and water is the best way to hydrate the body.
  6. Quit smoking – if you haven’t already! Obviously smoking is not a health habit, and as a professional truck driver, it is easy to pick up smoking as a type of past time…or even a way of keeping busy while sitting stagnant during the day. Many truckers lose track of how many cigarettes that actually smoke. This will be the most difficult part of your goal to get healthier, but you will have to stop smoking if you are serious about this endeavor.
  7. Make time to exercise every day. When you schedule your route for the day, fit in time for a 30-45 minute walk. Walking is a great way to exercise the body, get fresh air, relax your mind, get your heart rate up, and your increase blood circulation. Exercise is a necessary additional to becoming a healthy professional driver.
  8. Remember to wash your hands before eating so you reduce the risk of getting sick. Your immune system cannot maintain strength without a good and balanced diet. So wash your hands as you change your habits, and continue to stay clean and avoid contracting illnesses. Remember, most drivers are paid by-the-mile – if you are sick, driving long distances may become impossible – which will decrease your earning potential.
  9. Get plenty of rest to rejuvenate your mind and body. Rest is also important in building a healthy immune system – so schedule yourself enough reset so you are refreshed and ready to begin your travel to your daily destination.
  10. Include a vitamin regiment as part of your daily routine. Vitamins will help fill in any potential gaps made up by your diet.