Life on the road has its perks: freedom, travel, quiet stretches of highway but it also brings real challenges, especially when it comes to your health. Long hours behind the wheel, fast food stops, and irregular schedules can take a toll. But with a few mindful habits, it’s possible to stay strong, alert, and feeling your best no matter how many miles you’ve got ahead.
Fuel Your Body Right
It’s easy to grab the fastest meal you can find, but a steady diet of fried food and sugar leads to sluggishness and weight gain. Look for options with lean protein, whole grains, fruits, and vegetables. Keep snacks like almonds, beef jerky, apples, and protein bars on hand so you’re not stuck with vending machine choices. If you have access to a small fridge or cooler, prep meals when you’re home and bring them along. A little planning goes a long way.
Keep Moving
You don’t need a gym membership to stay active. A brisk 10-minute walk during a stop, a few stretches before bed, or resistance band exercises next to your rig can keep your muscles engaged and your energy up. Sitting for hours can lead to stiffness, poor circulation, and back issues, so try to move your body every chance you get.
Protect Your Skin
Truckers spend more time exposed to the sun than most people, especially on the left side of the body. That’s why daily sunscreen is important, even on cloudy days. Keep SPF in your cab and apply it to your face, arms, and anywhere else the sun hits. It’s a small habit that can help prevent skin damage and long-term health risks.
Sleep Matters
Getting enough sleep isn’t just about rest, it’s about safety. Fatigue slows your reaction time and affects decision-making. Create a restful space in your sleeper, invest in blackout curtains or a good eye mask, and stick to a regular sleep routine when possible. Your body and your focus depend on it.
Stay Hydrated
Hydration keeps your energy up, improves digestion, and helps fight off headaches and fatigue. Keep a water bottle within reach and sip throughout the day. While you might worry about frequent bathroom breaks, the benefits of staying hydrated far outweigh the inconvenience.
Your Health Is Part of the Job
Staying healthy on the road isn’t always easy, but it’s part of taking care of yourself and your career. A well-rested, well-fueled driver is a safer, more effective one.
Roeder Cartage Co. Inc. supports the well-being of our drivers through a team-focused environment, consistent training, and a strong culture of safety and respect. We’re proud of the people behind the wheel and believe that investing in our drivers starts with encouraging better habits both on and off the road.
Ready to learn more about working with Roeder? Check out our careers page and see what makes our team different.