Health Tips For Truck Drivers

Professional truck driving can be an all-consuming lifestyle. Long hours and demanding schedules in oftentimes challenging conditions can take their toll on a driver’s physical and mental health.

A dedicated trucking lifestyle that ensures logistics needs are delivered consistently can sometimes lead drivers to neglect their health. Safety is paramount in this industry, and this does not only refer to the cargo.

Here are a few tips to overcome the most common health issues experienced by truck drivers.

Eat healthily

Life on the road with demanding schedules often means that truck drivers need to rely on convenience over quality when it comes to nutrition. Research suggests that truck drivers are twice as likely to be obese than other workers. Drivers tend to eat fast-food and generally unhealthy snacks and drinks provided by gas stations and roadside diners. These foods are not packed with enough nutrients to maintain a healthy body.

A well-balanced diet can improve cognitive functions and make drivers more alert, whereas a poor diet can have negative impacts on mental health.

• Tip|  It is vital for drivers to stay hydrated at all times and ensure they eat a well-balanced diet containing essential nutrients and vitamins to ensure long-term well-being. Drivers must keep a water bottle on hand and drink at least 2L of water a day and ensure they consume fruits and vegetables with each meal.

Exercise regularly

Truck drivers endure long hours in a seated position that doesn’t allow the body to get enough movement. A lack of exercise combined with an unhealthy diet can lead to obesity, which can cause further health problems such as diabetes, heart disease, hypertension, and more.

Research indicates that regular exercise boosts mental performance and emotional well-being.

• Tip| Drivers must perform some form of physical activity at every opportunity – refilling at gas stations, lunch breaks, etc. A 5-10 minute walk 3 times a day will improve blood circulation and will prevent muscles from experiencing atrophy. Stretching is also a good way to keep the body active in a limited space.

Quit smoking

Truck drivers are twice as likely to smoke compared to people in other professions. While smoking is generally used as a way to combat fatigue and reduce stress, the negative health impact it causes is detrimental to a driver’s physical well-being.

Smoking is directly linked to lung cancer and various other health issues. This, combined with the fact that drivers inhale diesel fumes daily, increases the risk of health problems which impact performance.

• Tip|  Drivers must try to reduce the amount of cigarettes they consume on a daily basis and quit completely if possible. It is important to find alternative ways to reduce stress, such as listening to calm music or guided meditations. Also, it is important to ensure vehicle smoke emission standards are maintained.

Reduce stress

Demanding schedules and challenging conditions can lead to drivers experiencing stress. The responsibility of ensuring expensive cargo is delivered on time without any defects or issues can be taxing on a driver’s mental health.

Prolonged exposure to stress can lead to mental problems such as anxiety and depression, and physical health problems like headaches and muscle tension if not treated.

• Tip| As mentioned above, a good way to reduce stress is to maintain a calm lifestyle at all times through relaxing music and meditation. Drivers must reduce the amount of stimulants they consume such as caffeine and cigarettes. Creating a routine and schedule will also reduce anxiety and alleviate stress.

Prioritise rest

A common problem truck drivers face is insufficient rest. The sedentary lifestyle confined to a small cockpit combined with demanding delivery schedules does not allow much room for prioritising rest. But sufficient rest is vital for both our mental and physical well-being.

A lack of rest can lead to mental problems such as depression and anxiety, and sleeping disorders such as insomnia. Poor rest reduces driver alertness and cognitive functioning.

• Tip| Drivers must take control of their rest and make it a priority of their routine. 7-9 hours sleep each day is mandatory and drivers should take the opportunity to have small 15-20 minute rests throughout their journey. Drivers must ensure their sleeping cabin is comfortable and conducive to proper rest.

Monitor mental health

Mental health is one of the most common issues experienced by truck drivers with over 40% indicating they suffer from depression, anxiety, and PTSD. Due to the nature of being mostly alone, often for days on end, drivers experience feelings of isolation and loneliness. Not focusing on mental health can jeopardise a driver’s ability to maintain proper safety standards which can compromise business requirements.

A poor diet, lack of exercise, and insufficient sleep all contribute to poor mental health. Taking control of these essential components can play an important role in maintaining both mental and physical health.

• Tip|  To combat problems related to isolation and loneliness, drivers must prioritise establishing relationships with peers and family. Being in regular contact with friends and loved ones improves mental and emotional functioning and reduces stress and loneliness. Sticking to a routine, eating healthily, exercising regularly, and maintaining social connections will dramatically improve mental and physical well-being.

Summary

The lifestyle of professional truck drivers can be demanding. The nature of the job and associated stresses can lead to certain health problems if not managed correctly.

Forming new habits that focus on improving well-being will ensure better mental and physical health for truck drivers in the long run.