Recommendations to improve health on the road

2 min

It is important for the professional truck driver to maintain good health. In order to minimize the possible negative effects of being seated all the time, it is necessary to exercise regularly. This is especially true for OTR drivers, who are on the road considerably longer than their colleagues in regional transport. If you take these tips seriously it will have a positive effect on your health and quality of life in general.

Nothing is more important than your health

HMD Trucking reminds you that trucker work provokes people to lead unhealthy lifestyles. Unfortunately, this is one of the main disadvantages of the profession. Because of constant movements and lack of time, drivers often eat unhealthy fast food and consume large amounts of caffeine. Not following these habits is essential to maintaining your physical and mental well-being and prolonging your driving career. Learn more about types of exercise here. And following tips would help you to prevent burnout with the benefits for your health, stay in good shape and stay toned.

Exercise to do on the road

Here are a few exercises for truck drivers that you can easily do during breaks or rest periods on the road.


Nowadays people have access to inexpensive and high quality exercise equipment. One of them is the folding bicycle. Some drivers carry fold up bikes in their cabs, which take up little space. Bicycling while parked at rest stops is an effective cardio workout, and it’s also a great way to see places you’ve never been before.


Running has always been and remains the most accessible way to stay in shape; it should not be neglected. Jogging and walking should be included in your exercise program. For them, all you need to do is put on sneakers and do a couple of laps in a safe place with no movement while standing.


Dumbbell exercises should also be a regular part of a truck driver’s exercise program, as strange as that may seem. It is important to find a suitable place to store them in your cab. Dumbbells slide around on the road and can end up in the most inappropriate places if they are not secured. You certainly don’t want them rolling around under your feet and hitting the accelerator and brake pedals. Plan your workouts. For starters, 15-20 minutes of light dumbbell workouts will be enough for a full-body workout.


Weight training can be supplemented with aerobic exercises. This is another great workout for truckers, available for free. No equipment is required for yoga, pilates and stretching exercises. Spread out on a comfortable patch of lawn and improve your cardiovascular health and shed unnecessary calories.

More lifestyle tips for truckers

At the beginning of your career as a professional truck driver, you will feel pressed for time and finding time to exercise may seem like a daunting task. But once you get a feel for the work rhythm, time to exercise will come up on its own.There are also some additional healthy habits that can help you stay healthy even if you’re not actively exercising. Here are some trucker lifestyle tips to follow to improve your overall health.

  • Maintain a consistent sleep schedule
  • Don’t be distracted by other things
  • Visit your doctor regularly
  • Keep in touch with your family
  • Prefer water to carbonated drinks with high sugar content
  • Don’t settle for nutrient-poor foods and try to eat healthy
  • Snack on healthy foods between meals, like fruit or nuts
  • Limit your caffeine intake so you don’t feel the slump after a few hours

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