Trucker Life: When you are Juggling so Many Priorities, How do you Prioritize Yourself?

Life on the road isn’t easy — and for over-the-road (OTR) truck drivers, long hours behind the wheel, irregular schedules, and limited food options can take a real toll on physical and mental health. But staying healthy is possible — even when you’re logging thousands of miles a week.

Here are 5 practical tips to help you feel better, stay sharp, and keep rollin’ strong.

1. Plan Your Meals & Pack Healthy Snacks

Food is fundamental to supplying your body the nutrients it needs for proper function and disease prevention.  Find yourself some go-to meal options from all of the food groups that you can lean on whether you are prepping your meals at home or finding something on the road.

·         Stock your cab with healthier options like nuts, jerky, protein bars, granola, and pre-made meals if you can.

·         Use a cooler or mini fridge for storing meals with lean protein, hard-boiled eggs, veggies, and whole grains.

·         Some produce options travel well with or without refrigeration for a few days on the road. Consider bananas, oranges, apples, snap peas, and carrots.

2. Stay Hydrated (Skip the Sugary Drinks)

Hydration is important for most of your bodily functions including temperature control, joint health, brain function and sleep quality. Water helps transport nutrients and oxygen to your cells while also transporting waste out of your body.

·         Keep a large reusable water bottle in your truck and aim to drink throughout the day.

·         Limit soda, energy drinks, and super-sugary coffee – they dehydrate you and mess with energy levels.

·         Many sources reference 8 glasses of water / day as a good guideline, but also reinforce that there are a lot of factors that go into your own body’s need for water. So, aim to drink throughout the day and listen to your body’s cues on how much to drink.

3. Move Whenever You Can

You don’t necessarily need a gym to get a good workout, but your body needs movement to keep your joints healthy and your mind sharp. Set a weekly activity goal for yourself. Start small if you need to and build as you go.

·         Develop a personal pre-trip routine that ensures you’ve started your day with some activity prior to hitting the road. This may be a quick jog, a morning stretch routine, or a walk with your furry companion.

·         Make the most of non-driving time: Stuck in detention? Waiting for a free pump at the truck stop? Taking a mandatory break? Walk around the truck stop, do bodyweight squats, lunges, or jumping jacks.

·         Choose truck stops with a fitness room or walking trail. Or, join a gym with nationwide access to their facilities, so you can get a “real workout” in from wherever you are.

·         Pay Attention to your Body: Sitting for long periods of time is not what are bodies were designed for. Be sure to stretch your neck, back, shoulders, and legs to relieve stiffness and improve circulation.

4. Prioritize Sleep

A lack of sleep can affect your ability to focus and react efficiently when needed. This is especially important when you are operating a vehicle. Getting good rest is essential to helping your body reset and repair.

·         Stick to a regular sleep schedule when possible, even if you’re sleeping in your sleeper berth.

·         Use blackout curtains, earplugs, or white noise apps to block out distractions.

5. Take Care of Your Mental Health Too

Long hauls can get lonely. Road and traffic conditions can add anxiety to what is already a stressful, deadline-driven job. It’s important to prioritize your own social and emotional well-being during long-hauls.

·         Stay connected with family and friends through calls or video chats. Try to schedule them ahead, so you know the person on the other end is looking forward to your call and able to set the side aside to give you their full attention. You deserve that.

·         While you drive, listen to music, podcasts, or audiobooks that keep your mind engaged and positive.

·         Practice mindfulness and meditation to manage your stress and improve relaxation

·         Leverage telehealth services to engage with a therapist or counselor to help you process and develop coping mechanisms for stress.

You’re out there keeping the country running — and that’s no small thing. But your health matters. Even with the tight schedules and daily grind, small steps can lead to big changes over time.

Stay safe, stay strong, and keep taking care of you — mile after mile. 💪