Over-the-road (OTR) truckers, also known as long-haul-drivers are continuously on the road and travel long distances for weeks at a time. According to Market Insider, trucks move more than 70% of all goods transported around the United States. There are about 15.5 million trucks currently performing on the US roads and highways.
Obesity can lead to many health problems such as developing type 2 diabetes, sleep apnea, heart attacks, and even cancer. By leading a healthy lifestyle, it can improve the overall well-being of your physical, mental, and emotional health.
It may seem like eating healthy and exercising is unmanageable while on the road, but it is achievable! Now is the time to take control of your health. Here are some tips and advice to help you begin your healthy journey.
1. Eat 3 Meals a Day
Skipping meals can cause you to binge-eat later in the day. By eating breakfast, lunch, and dinner, it keeps your hunger down and eases cravings. However, do not wait until you are very hungry to eat a meal, waiting in longer periods can cause overeating. Watch your amount of food intake and listen to your body when you need food.
2. Stock Up on Healthier Options
A challenge that most drivers face at truck stops and rest stops is the easy access of inexpensive candy bars and sodas. Instead of keeping a supply of junk food, opt them out for healthier options. Save time and money by pre-packing and stocking your food while you’re on the go. By packing your meal in a cooler and having a mini oven in your truck, you can have a consistent diet for dinner and pass on the fast food.
Exercising and moving your body controls weight, combats illnesses and diseases, boosts energy, and promotes better sleep. It may seem like exercise is hard when you are an OTR driver. A driver can be on the road, at most, for 11 hours straight, so it may seem like there isn’t any time to put in exercise.
All you need is 15 minutes. No matter what, try to at least get 15 minutes of vigorous exercise into your day. A few simple workouts you can do is push-ups, planks, or crunches on the ground. Those 15 minutes add up to hours per week.
Other items you might want to consider bringing are small equipment items such as a folding bicycle, dumbbells, a kettlebell, and a resistance exercise band.
The FIT System is designed for truck drivers to improve or maintain a healthy lifestyle by promoting physical activity with a simple and convenient exercise program. The program includes a training manual and instructional video with a variety of strength, flexibility, and cardiovascular exercises.
Exercise While Driving!
You can actually do a few workouts while driving. Abdominal crunches and shoulder shrugs are easy exercises anyone can do at a red light, while driving, and while listening to your favorite song.
To do abdominal crunches, squeeze your abs and hold it for at least 2 minutes or a length of a song. Repeat this at every red light. Shoulder shrugs are great because they relieve the tension built up around your neck and shoulders from driving for so long. All you do is lift your shoulders to your ears, hold for a few seconds, and then slowly release. Do this about 15 times in a row when you feel like tension is building in that area.
Follow These Steps
By following some of these steps and guidelines, it shows how there is always a way to choose and maintain your health. Keep up with your food intake by having a daily journal to log food patterns. This can easily spot unhealthy foods that were eaten or workouts you have skipped. By following some of these steps and guidelines, it shows how there is always a way to maintain your health.
Mid South Transport Cares About Your Health
Work for a company that puts its employees first. If you are searching for a truck driving job in the midsouth,a truck driving job in the midsouth, Mid South Transport is currently hiring drivers in 15 states across the Southeast, Southwest, and Mid-Atlantic region. If you work for Mid South Transport, our benefits,include 100% no-touch freight, 401k with company match, life insurance, and so much more.