How to Stay Healthy on the Open Road

How to Stay Healthy on the Open Road

At STS, we encourage healthy lifestyles for our drivers. We realize it’s an ongoing challenge to maintain good health while being out on the road, and there are limited options to embrace a healthy lifestyle as a truck driver. To avoid obesity & potential health risks, truck drivers should get enough rest, eat a well-balanced diet & exercise at least 15 minutes each day.

 The main contributors to unhealthy habits as a professional truck driver are:

  • Lack of sleep
  • Finding healthy, balanced meals on the road
  • Staying hydrated
  • Lack of exercise

Here are a few tips to consider:

Tip #1. Get enough rest.

  • Where You Sleep Matters:
    • Park in a safe & quiet
    • Block out all light & noise.
    • Keep your cab temperature comfortable for you.
    • Get comfortable.
  • Avoid before bedtime:
    • Heavy or spicy meals
    • Caffeine
    • Nicotine
    • Electronics (computers, tablets, etc.)
  • Do before bedtime:
    • Following a relaxing routine about an hour before bedtime
      • Wash your face
      • Brush your teeth
      • Change into comfortable sleep clothes
  • Sleep is very important for truck drivers. Driving while tired is extremely dangerous. According to the CDC, it is recommended drivers get at least 7 to 9 hours of rest each night.

Tip #2. Eat A Well-Balanced Diet.

  • Eat 3 to 4 four times
    • 2 meals & 2 healthy snacks or 2 meals & 1 healthy snack
  • Minimize refined carbohydrates. Energize with grains & powerup with proteins.
  • Stay hydrated – drink water as often as possible.
  • Take healthy snacks on the road with you, or find healthy choices when you stop for a snack such as:
    • Fruit with Nut Butter
    • Veggies with Hummus
    • Hard-boiled egg

Tip #3. Exercise as much as possible.

  • Work out in your truck cab by completing the following exercises:
    • Pushups: Pushups require minimal space & no equipment! Pushups can improve your strength, posture, flexibility & help prevent injury.
    • Planks: Planks are similar to pushups & also require minimal space. Planks strengthen abdominal & back muscles.
  • Exercises from Your Driver’s Seat:
    • Should Stretches: Should stretches are a great way to reduce tension & stress in your shoulder area. Do shoulder shrugs (pull your shoulders up to your ears) and hold for 10 seconds. Release & Repeat 15 times. Let every stop light be a reminder to repeat the exercise.
    • Hand Stretches: Driver spend a lot of time gripping the steering wheel, which can cause their hands to cramp & feel still. To prevent this from happening, try rolling your wrists in a circular motion.


About Specialized Transportation Services…
Specialized Transportation Services (STS) is a leading transportation company who employs highly qualified drivers, utilizes the latest technologies and leverages the most advanced logistics management practices to deliver the best possible service to our customers and our drivers. From our drivers to our customer service, management, and office personnel, STS is built on nothing less than a team of dedicated professionals who care about the safe transportation of our customers’ products. We are committed to adding staff and drivers who have an exceptional work ethic and the desire to satisfy the customer.