{"id":1917,"date":"2017-08-07T13:09:16","date_gmt":"2017-08-07T20:09:16","guid":{"rendered":"http:\/\/www.classadrivers.com\/become-a-truck-driver\/?p=1917"},"modified":"2023-06-23T09:14:54","modified_gmt":"2023-06-23T16:14:54","slug":"9-critical-trucker-health-tips","status":"publish","type":"post","link":"https:\/\/www.classadrivers.com\/become-a-truck-driver\/9-critical-trucker-health-tips\/","title":{"rendered":"9 Critical Trucker Health Tips"},"content":{"rendered":"

Before you head out for your first trucking job, it’s important to recognize what becoming an over-the-road (OTR) trucker<\/a> means for your lifestyle.\u00a0 Long-haul trucking means you can\u2019t always go to your favorite gym or plan your nutritious home-cooked meals. Staying away from home for weeks at a time includes unique challenges to living a healthy life.<\/p>\n

Overall job stress, long hours sitting behind the wheel, lack of exercise, unhealthy diet, and disrupted sleep patterns all threaten a trucker’s health. It can also be difficult to maintain good hygiene and always have available first-aid.<\/p>\n

With these essential tips for good trucker health, rookie drivers can develop habits that can protect and maintain their wellbeing.\u00a0 Keep these habits, and you can stay healthy well into your truck driving career:<\/p>\n

1. Reduce Stress.<\/strong><\/span><\/h2>\n

Over-the-road trucking can be a stressful career. Just driving a 75-foot, 80-ton vehicle through heavy traffic creates stress. Two major causes of this stress are slow traffic and tight schedules. Throw in bad weather<\/a>\u2014slick roads, poor visibility\u2014and the stress level skyrockets.<\/p>\n

\"A
Sitting in traffic, day after day, is stressful.<\/figcaption><\/figure>\n

Properly managing the stress of OTR driving begins with the right attitude. Call it \u201cprofessionalism\u201d because it\u2019s part of the job.<\/p>\n

You\u2019re a professional driver, so you\u2019ll encounter traffic problems and motorists who make mistakes or otherwise drive dangerously. These are normal working conditions.<\/p>\n

Getting angry or stressed about them doesn\u2019t make sense.\u00a0 Stress also raises your blood pressure and leads to problems later down the line.<\/p>\n

Plan your trips to reduce stress. Allow extra time for whatever awaits down the road. Get as close to your destination as possible as early as possible. Consider weather (where you are and where you\u2019re going), traffic slowdowns (due to rush hour or construction), fuel stops, speed limits, and the highway itself (hills, curves, etc.). Perform a good pre-trip inspection to avoid breakdowns.<\/p>\n

Keep in touch with your shippers and receivers. See if you can arrive early.\u00a0 When you arrive, take a look at their lots and dock situation. Are they crowded and busy? Will you wait in line or at a guard gate? Do they have parking? If the schedule is tight and you run into problems, call your driver manager.<\/p>\n

Also, watch your caffeine intake from coffee, soft drinks, and energy drinks. Caffeine is a physical and mental stimulant. It creates and increases stress.<\/p>\n

2. Take Breaks to Reduce Fatigue.<\/strong><\/span><\/h2>\n

Road fatigue is a major threat to trucker health.\u00a0 Driving OTR takes a high level of alertness for long periods of time. This causes physical and mental fatigue.<\/p>\n

Long-term, chronic fatigue can cause exhaustion that \u201ca good night\u2019s sleep\u201d won\u2019t cure. Minimize stress by taking breaks along the road: 10 minutes out of the truck, walking around a rest area, or checking out books and CDs in a truck stop<\/a>. During home time, get rest, relaxation, and recreation. Don\u2019t party the night before you go back to long-haul driving.<\/p>\n

3. Use Good Posture and Adjust Your Seat.<\/strong><\/span><\/h2>\n

Sitting for long periods impedes blood circulation. It\u2019s very bad for truckers\u2019 health. Improve circulation by properly adjusting the seat. Find the \u201csweet spot.\u201d<\/p>\n

\"Truck
Poor posture hurts your spine<\/figcaption><\/figure>\n

With feet flat on the floor, tilt the seat forward and adjust the height until vision is good in both mirrors, the front edge of the seat barely touches under your legs, and your knees are bent at slightly less-than 90-degrees.<\/p>\n

Maintain good posture. Don\u2019t slouch. Sit upright with head erect. Hands should be at ten o\u2019clock and two o\u2019clock on the steering wheel.<\/p>\n

Feet should be straight below knees and flat on the floor. Adjust the seat bottom and back to support hips and spine.<\/p>\n

This all sounds ridiculous, but back problems are a real and persistent threat to trucker health. Take it seriously!<\/p>\n

Seat technology is amazing. Seats absorb a lot of the impacts as the truck rolls down the road. However, prolonged sitting alone can cause back problems, and continuous bouncing\u2014although softened by the seat\u2014can \u201cload the spine\u201d with compression. The best way to relieve the compression is exercise.<\/p>\n

4. Exercise.<\/strong><\/span><\/h2>\n

It\u2019s difficult to exaggerate the benefits of exercise to a trucker\u2019s health. As noted, short walks reduce stress and fatigue and improve circulation. They also burn excess calories. You need specific exercises, however, to work on your back and abdominal muscles (core\u00a0 muscles).<\/p>\n

These exercises are easy, simple, and take about 20 minutes once or twice daily. They include hamstring (upper thigh and buttocks) stretches, modified leg lifts and sit-ups, and other stretches and repetitions that decompress your spine and strengthen and maintain upper\/lower back and stomach muscles. You can perform them in the truck.<\/p>\n

If you have questions about exercising, see an exercise therapist or an orthopedic physician. Learn the exercises that work best. Make sure you can do them without injury. Trucking companies are concerned their truckers\u2019 health. Many companies hire therapists and orthopedic physicians to create exercise plans printed in pamphlets or on CDs, free for the asking. The Internet also has millions of articles and videos about exercising.<\/p>\n

Some truck stops have exercise rooms with tread mills, weight machines, benches, and stationary bicycles.\u00a0 If not, just take a walk or jog around the stop.\u00a0 Many truckers don\u2019t exercise, and they experience serious health issues.<\/p>\n

As an OTR trucker, you choose to exercise or not exercise.\u00a0 The decision falls on you. Choosing to exercise after a long day of driving can be hard, but you don\u2019t want to risk health problems that might hurt you for the rest of your life.<\/p>\n

5. Eat Healthy: The Trucker Diet.<\/strong><\/span><\/h2>\n

Eating healthy is a popular subject. Thousands of TV shows, magazines, news articles, and schools provide information about healthy diets. Trucking companies often provide healthy diet information during orientation. Some hire nutritionists to teach truck drivers how to eat and drink wholesome, nourishing, healthy foods and beverages.<\/p>\n

Without the comfort of your home kitchen and local grocery store, choosing your food and beverages takes on extra importance when you take a job in OTR trucking. Most truckers constantly eat snacks and drink sugary beverages while driving to stay alert and pass the time. They also eat fast food and junk food at truck stops.<\/p>\n

Poor diet can lead to diabetes, back and heart problems, increased fatigue, exhaustion, and sleep apnea, to name a few. Carefully choosing what you eat is essential to a truckers\u2019 health.<\/p>\n

Healthy diet choices are obvious and mostly common sense. Don\u2019t drink high-calorie sodas and energy drinks. Instead, drink water\u2014at least two liters a day.\u00a0 Stay hydrated.\u00a0 This will also help to control your appetite on the road.\u00a0 If you need to add some taste to your tongue, go for unsweetened, low-carb beverages.<\/p>\n

Caffeine is useful to keep your eyes open on the road, but as previously mentioned, too much causes tension, stress, and restless sleep later on. For snacks, choose fresh or dried fruits and vegetables, granola bars, or plain nuts. Don\u2019t choose candy, cookies, cakes, or chips.<\/p>\n

For meals, go with veggies or fruits and low-fat protein\u2014lean meat\u2014and avoid carbohydrates like bread and potatoes. Try low-salt meals, and eat smaller portions.<\/p>\n

Most trucks have refrigerators, and 12-volt coolers can store fruits, vegetables, and other perishables, such as whole-wheat bread and low-salt\/fat sandwich meats and cheeses.\u00a0 Ask a physician or nutritionist about vitamins and health supplements.\u00a0 And if you eat in the truck, clean up after yourself.<\/p>\n

6. Get Enough Sleep.<\/strong><\/span><\/h2>\n

Trucking OTR includes long hours and interrupted sleep patterns. You’ll drive late at night, overnight, and very early in the morning. Getting enough sleep is a safety issue.<\/p>\n

\"Sleeping
Well-rested drivers are safe drivers.<\/figcaption><\/figure>\n

A big tip is to maintain regular sleep patterns whenever possible. When your regular sleep patterns are interrupted, get sleep when you can.<\/p>\n

If you\u2019re too tired to drive, tell your driver manager. Then park safely and get some sleep. Don’t risk the safety of yourself or others when driving an 80,000 pound truck.<\/p>\n

If it\u2019s daytime, shades are handy. You can use ear plugs but be careful. Ear plugs might prevent you from hearing something you need to hear, such as your alarm, warnings, and engine problems.<\/p>\n

OTR trucking usually includes some overnight driving. Some like it because of the lack of traffic at night, but most truckers don\u2019t enjoy it.<\/p>\n

If driving overnight is a problem, ask your driver manager to keep you off overnight loads. Usually it’s part of the job. Don\u2019t volunteer for dedicated overnight assignments. Team driving means running 24\/7 when under a load, so find ways to get sleep when you\u2019re not the one driving.<\/p>\n

Tired truckers are targeted by activist and reform groups as a deadly roadway menace, and rightly so. If you fall asleep on the road, lives and families are at stake. Get enough sleep. Don\u2019t drive tired.<\/p>\n

7. Maintain Yourself with Good Hygiene and Doctor Visits.<\/strong><\/span><\/h2>\n

This is an important, yet overlooked, part of trucker\u2019s health. Brush your teeth and wash your face every day. Daily showers aren\u2019t always necessary, but showering at least a few times a week is part of good health.<\/p>\n

Also, get annual physical check-ups and see a dentist twice a year, too. Illness or a toothache on the road, thousands of miles from home, can create problems.<\/p>\n

8. Bring a First Aid Kit.<\/strong><\/span><\/h2>\n

Your first-aid kit should include over-the-counter pain killers, scissors, e nail clippers, athlete\u2019s foot cream or spray, bandages, gauze, tape, disinfectant, eye drops, healing salve, cotton balls and swabs, tweezers, a magnifying glass, a small flashlight, cloth bandages, safety pins, small splints, rubber bands, and a roll of paper towels.<\/p>\n

As an OTR trucker, you or another driver might get injured in the middle of nowhere. You’ll want to have first aid available. A well-stocked first aid kit can prevent infection or further injury, and in some cases, even save a life. Review basic first-aid. Know what to do if you or somebody else gets hurt.<\/p>\n

9. Pack Proper Clothing.<\/strong><\/span><\/h2>\n

Proper clothing is also a part of trucker\u2019s health. Wear close-toed work shoes with socks. Most trucking companies, shippers and receivers require them anyway. Loosen them slightly when driving.<\/p>\n

During winter, carry thick socks, long underwear, scarves, insulated gloves and mittens, sweaters or sweatshirts, heavy work trousers, and a heavy coat. \u00a0Always carry rain gear.\u00a0 Staying warm and dry can help your immune system ward off illness.<\/p>\n

Summary<\/strong><\/span><\/h2>\n

Over-the-road trucking features a combination of a unique lifestyle and physical demands that makes truckers\u2019 health an important issue. Truckers must be prepared to maintain and protect their health. Minimizing stress, exercising, keeping a healthy diet, getting sufficient sleep, proper hygiene, and first aid are all part of an OTR trucker\u2019s professional responsibilities.<\/p>\n

\n\t\t
\n\t\t\t\n\t\t\t\tAbout The Author\n\t\t\t<\/span>\n\t\t<\/div>\n\t\t
\n\t\t\tContributor: Andy Haraldson (Truck driver for 9+ years of OTR and writer for multiple trucking publications).\n\t\t<\/div>\n\t<\/div>\n","protected":false},"excerpt":{"rendered":"

Over-the-road (OTR) trucking means you can\u2019t always go to your favorite gym or plan your nutritious home-cooked meals. Staying away from home for weeks at a time includes unique challenges to living a healthy life… Read More<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":1926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[19],"tags":[],"acf":[],"yoast_head":"\n9 Critical Tips for Good Trucker Health - OTR Driving - Class A Drivers<\/title>\n<meta name=\"description\" content=\"Long-haul trucking means you can\u2019t always go to your favorite gym or plan a nutritious meal. 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