Earning your commercial driver’s license (CDL) is the first step toward a successful career as a driver. Some of the best opportunities for a high-paying salary exist in the OTR (over-the-road) category. Owner-operators can clear $200,000 before expenses when working full-time after a few years of experience.
When OTR drivers have some time at home, it’s easy to stay on top of their health. It’s when they’re on the road that problems can develop.
OTR CDL drivers are two times more likely to develop chronic conditions like diabetes and hypertension.
Since some states require drivers to meet or exceed specific health requirements to earn or renew a CDL, staying healthy while on the road is critical for a successful career.
Tips for Staying Healthy While Working as an OTR Trucker
Although this content is directed toward OTR drivers, it applies to anyone who travels long distances for a living. By incorporating these habits into your daily routine, you can establish a foundation of good health that can take you to where you want to be.
Tip #1: Eat Clean Whenever Possible
Truck stops and convenience stores are a way of life for OTR truckers. That doesn’t mean you need to eat something filled with preservatives and unhealthy carbs.
Opt for a salad instead of grabbing a hot dog or the taquitos on the roller. Almonds and other nuts are better than candy bars. [[1]]
If you have the time, try to prepare some meals in advance. Some commercial trucks have refrigerators that can store up to a week’s worth of meals. Try to pack a hot plate and a few kitchen essentials to cook when you need to stop.
Tip #2: Put on That Sunscreen
Even in the winter months, the sunshine coming into the truck will expose your face and exposed body to ultraviolet radiation. When you’re behind the wheel for 70 hours per week, those exposures can add up quickly.
Although it looks great to have a tan, your skin can prematurely age with too much UVA exposure. This issue can even increase personal risk factors for other health issues, including skin cancer development.
Apply a broad-spectrum sunscreen or sunblock with an appropriate SPF rating for the season. That might mean an SPF 30 product in the winter and an SPF 50 rating in the summer. [[2]]
Tip #3: Keep Yourself Hydrated
The average human body is about 60% water. That means consistent hydration is necessary to remove toxins and metabolic waste. [[3]]
Your goal as an OTR trucker should be to drink at least a half-gallon of water daily. Even when you feel tired, the extra hydration can deliver a pick-me-up equal to a caffeinated beverage.
When you first start pushing fluids, you might notice a need to hit the bathroom more than usual. Try to start this healthy routine during your off-hours on the weekly reset to avoid the worst of this transition.
If you can keep yourself hydrated, the urge to snack on something while driving is easier to manage.
Tip #4: Improve Your Driving Posture
As an OTR driver, your truck is your office. Since that’s where you spend most of your time, it is crucial to think about your posture while sitting.
Sciatica and lower back pain can stop your career quickly. The good news is that you can start working to prevent those issues, starting today. [[4]]
- Invest in a Better Seat. Your seat should have lumbar support built into it. If a direct replacement isn’t possible, invest in ergonomics that you can add to your current setup so that you can be more comfortable while on the road.
- Stay Active While Driving. The human spine isn’t built to sit for a long time. You need to shift your position about twice per hour to relieve pressure on it. Some simple stretches that keep your lower back loose are also helpful.
- Set Your Seat High. A higher seat in your truck encourages less slouching. It also helps to keep your elbows tucked whenever possible to relieve pressure from your wrists and shoulders.
Even if you need to stay on the road because you’ve got a tight deadline to meet, some simple neck stretches and basic movements in the chair will help you stay focused and feel better.
Tip #5: Exercise Daily
Under the current regulations, OTR drivers can take 30 minutes as a break during their driving day and have time off after completing a long shift. Although you might be tired from the road, it helps to schedule at least an hour of physical activity when you need to get off the clock.
Even if you’re parked on an off-ramp, a 15-minute brisk walk while taking laps around your truck is better than nothing after a long day on the road.
Investing in portable workout equipment is another way to exercise as an OTR driver. Here are a few options to consider that won’t add much weight or take up loads of space.
- These weights can keep your metabolism high while adding weight resistance movements to your daily routine. A single 20-pound kettlebell is enough for several exercises, including swings, twists, and leg workouts.
- Stretch Bands. This exercise equipment creates lightweight and portable ways to work out your shoulders, arms, chest, and legs when space is limited. Each day, you can target different body areas or use them for a full-body workout.
- Yoga Mat. Since you can find yourself somewhere without proper fitness equipment, packing this item ensures that you can put down a routine almost anywhere. You can do pushups, sit-ups, and numerous daily stretches from a comfortable foundation.
- Folding Bicycle. Folders can be a portable cardio workout or essential transportation after parking for the day. Some models accommodate OTR drivers who weigh up to 300 pounds and are more than six feet tall.
Any exercise is better than no exercise when driving full-time. Even if it’s only for 30 minutes per day, you’ll find that moderate movements can help you stay healthy.
Tip #6: Avoid Burnout
Most people need at least seven hours of high-quality sleep daily to be alert. Although everyone’s needs are variable, OTR drivers that get consistent rest are more likely to avoid burnout during their careers.
Since the shipping industry moves 24/7, it’s likely that you have an irregular schedule to manage. Dispatchers have on-demand needs that you cannot ignore sometimes, but you can still work around things to get enough rest.
Although a full night’s rest isn’t always possible, taking these steps can maximize how much sleep you receive while on the road.
- Avoid Eating Before Bedtime. Insulin spikes can make you feel sleepy, but nighttime eating can also contribute to weight gain. Try to avoid any food within a three-hour window of when you expect to fall asleep.
- Reduce Screen Time. The blue light waves from electronic devices can interfere with the body’s circadian rhythm. They’re at the same frequency as sunlight, telling your body’s metabolism to produce wakefulness hormones instead of melatonin. If you can’t turn off the screens, use appropriate filters. [[5]]
- Block the Light. If you must rest during the day, consider adding curtains or shades to block the light coming through your truck windows. Some drivers use a sleep mask to prevent wakefulness in those circumstances.
- Stop the Noise. Earbuds with noise-canceling features can help you listen to white noise instead of the traffic on the highway. Since most rest areas and truck stops operate throughout the night, there’s an excellent chance that someone will interrupt your sleep schedule when pulling in for the evening.
Tip #7: Take Advantage of Your Location
When you stop for the day, what options are available to use? Could you follow a nearby trail, get over to a track to take a run, or access a gym?
Even if your only option is a nearby park, running around it a few times is better than nothing at all.
When you have nothing, try running in place for 15 minutes. You’ll get that heart rate pumping faster than you might think!
Why Is It Hard to Stay Healthy on the Road?
Driving is exhausting. Whether you’re an OTR driver or dealing with a daily commute, the time and attention required to stay on the road safely can put your mind and body through the wringer.
After 14 hours, the last thing on your mind might be working out for an hour.
What if you can put in that time before getting behind the wheel for the day? Are there steps you can take to stay active while driving?
The first step is to do something. Even small changes can produce big results when they become part of your daily routine. Try to include one swap each week so that this process doesn’t feel overwhelming.
You can also log your nutrition and exercise like you do your miles and time. A daily journal of your decisions can help you see what you’re doing right – and what changes need to happen.
As time passes, you’ll discover that staying healthy while working as an OTR driver isn’t an impossible task.
[[1]] https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean
[[2]] https://skincancer.net/clinical/sun-exposure-driving
[[3]] https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
[[4]] https://www.healthline.com/health/fitness-exercise/posture-benefits
[[5]] https://www.webmd.com/eye-health/blue-light-health
