Being an over-the-road (OTR) truck driver can be a demanding job. Spending long hours behind the wheel, living on the road, and limited access to healthy food options can make it challenging to maintain a healthy lifestyle. As a result, many OTR drivers struggle with weight gain and other health issues, which not only affect their well-being but also impact their Compliance, Safety, Accountability (CSA) scores. In fact, research by the Federal Motor Carrier Safety Administration (FMCSA) found that 69% of long-haul drivers are considered obese. However, there are ways for OTR truckers to prioritize their health while on the job. 


In this blog post, we will discuss five actionable tips for maintaining a healthier lifestyle as an over-the-road truck driver in order to improve overall wellbeing and CSA scores.


  1. Allocate 15-30 minutes daily for exercises like stretching, cardio, and weights.


It’s essential to dedicate a portion of your day to keep your body moving. Allocate at least 15-30 minutes for exercises like stretching, cardio, and weights. Simple tasks like jumping jacks, push-ups, and squats can do wonders for your body. A few sets of these each day can work out your muscles and keep them flexible.


  1. Utilize fitness apps or online videos for simple workout ideas.


If you’re not sure how to start your workout, use fitness apps or online videos for inspiration. There are many free resources available that focus on quick workouts you can do anywhere. You can also modify these workouts according to your priorities and fitness levels.


  1. Consider a folding bicycle for a convenient full-body workout.


A folding bicycle can also be a convenient option to get a full-body workout. These bikes can be easily transported in the back of a truck and require minimal maintenance. Even 30-minute sessions on a bike can be an excellent cardiovascular workout, which is crucial for good health.


  1. Healthier Food Choices


Choosing healthier options for food is essential for maintaining a balanced diet. Opt for snacks high in protein, low in sugar, and fiber-rich, such as fruits, veggies, yogurt, and nuts. When eating out, choose healthier options like grilled chicken wraps, sandwiches, or salads. Remember to practice portion control to avoid overeating.


  1. Adequate Sleep


Getting enough sleep is essential for health and safety while driving. Maintain a consistent sleep schedule and create a comfortable sleep environment. Avoid screens before bedtime to improve sleep quality. These healthy sleep habits can go a long way towards ensuring you get a good night’s rest.


  1. Unwinding and Relaxation


Finding ways to relieve stress and unwind is crucial for truck drivers. Stress can lead to poor physical and mental health, and that’s why it’s necessary to find ways to relax. Consider activities like reading, quiet time, or connecting with friends and family to reduce stress levels.


  1. Sun Protection


As a truck driver, you spend a lot of time in the sun, and protecting your skin is crucial. Truck windows don’t block UV rays, so apply sunscreen and consider window tinting. Protect against skin damage caused by sun exposure, especially on the left side of the body.


Staying active and healthy on the road can be challenging, but not impossible. By following the daily workout plan we provided and making healthier food choices, getting adequate sleep, and taking care of your skin, you can improve your overall health. Remember to start slow, don’t give up, and track your progress to stay motivated. It’s vital to prioritize your health to ensure peak performance as a driver. Lastly, always schedule regular check-ups to maintain good health.