As a driver, you understand the importance of keeping your truck well maintained and taken care of, and you know all the tips and tricks to do so. But do you know how best to take care of yourself while you’re on the road? If you aren’t feeling good, whether that be physically or mentally, you could be putting yourself and others in danger.

So, how exactly do you manage your well-being on the road?

Making sure your body is healthy is going to make a huge difference for your day-to-day work, and to prevent any joint, muscle, or dietary complications later on in life. But staying fit and healthy can seem like an impossible task when you spend so much of your day behind a wheel. Here’s some tips to help get you started:

Truck-Friendly Stretches:

• Shoulder rolls
• Neck rotations
• Calf stretches
• Wrist exercises

Healthier Eating on the Go:

• Pack protein-rich non-perishable snacks
• Prep and freeze meals on your days off
• Opt for items like salads, grilled chicken, or sandwiches/wraps if you have to eat fast food

Apps we recommend:

• Iron Trucker: Exercises you can do at your truck while stopped
• MyFitnessPal: Track your activity and calories

It’s also important for your physical wellbeing to make sure you are getting enough rest, but you probably already know that sleeping comfortably in your cab isn’t always the easiest thing to do. Quality sound-proof headphones and finding ways to block out light can make all the difference when it comes time to rest. Additionally, we recommend bringing some of your favourite blankets from home with you in the truck and a pillow that will support your neck to help you stay comfortable.

When it comes to sleeping in your truck, you should always let your dispatcher know so they can account for your service hours. There are also a few steps you should take to ensure your safety that go beyond locking your doors. When you are looking for a place to park while you rest, you’ll want to find a well-lit, secure area—ideally a designated truck or rest stop.

Being a truck driver can be a pretty isolating job. That means that your mental health is just as important as your physical health. Here are some things that you can do to stay on top of your mental health:

Staying Connected to Others:

• Keep in touch with friends and family, and video call when possible
• Join local or online trucker communities
• If possible (and permitted), find a furry-friend to be your co-pilot

Enhancing your Mental Wellness:

• Practice mindfulness and relaxation exercises
• Develop strategies to deal with frustration or stress
• Listen to podcasts or audiobooks on the road
• Don’t be afraid to seek professional help

Apps we recommend:

• Calm: Free meditation courses, mood check-ins, and breathing exercises
• Reddit: For finding online local trucker groups

At the end of the day, your health should be your top priority—both on and off the road. If you find yourself struggling with physical or mental health concerns, make sure you reach out and find support. After all, we’re on this road together.