In part one, I described how truck drivers can choose a healthy lifestyle. In part two, I shared how my choices helped me lose more than 130 pounds. Now, I want to share some practical tips and Schneider resources available for drivers.
Here are some helpful tips that I used to get on the road to being a healthy truck driver.
9 Health Tips for Truck Drivers:
- Avoid fast food. Go for baked, broiled or boiled meats. Try a fresh salad or fruits.
- Cut out soda. Try water with liquid flavor enhancers.
- Limit your sodium intake.
- Plan ahead. Get yourself an iceless cooler for your truck. Buy groceries for the road instead of frequenting fast food places or restaurants.
- Keep food out of your immediate reach when driving. Boredom can lead to eating just because it’s there.
- Exercise daily more than daily activity. Even 15 minutes a day is better than nothing.
- Get plenty of rest. Exercising will make sleeping easier and you will have more energy and feel less fatigued during the day.
- Brush and floss your teeth at least once a day.
3 Ideas for a 30-Minute Truck Driver Workout
30 minute rest break exercise ideas
- Walk briskly for 30 minutes.
- Walk for 15 minutes, then strength train for 15 minutes. Drivers on Schneider’s medical plan can take advantage of free on-site therapy services, including resistance bands that can be used in many ways for strength training. Most of us carry chains in the truck. Put your chains in a milk crate and use it as a weight to lift. Reverse sit-ups on the bunk are a great idea.
- Burpees or planks are great exercises for core muscle strengthening.
Gym or Schneider Operating Center Weight Room Workout
- 10 minutes of stretching. Exercising without stretching can lead to injuries.
- 15 minutes of walking.
- 10 minutes of jogging or running. The goal of running is to reach and maintain your maximum heart rate. Your maximum heart rate is calculated by taking 220 – (your age).
- 15 minutes of weights or strength training.
- 10 minute walk to cool down.
Working for Schneider as a driver has contributed to my success with weight loss. Not only does Schneider provide weight rooms at many of the operating centers, but they also offer support through many programs like the “Shape Up Schneider” health and fitness challenge. Some accounts even have “Biggest Loser” competitions. Schneider also provides access to therapists to provide advice on wellness, health screenings, literature and support to help drivers achieve fitness goals.
Just as you have a choice to follow the road to becoming a healthy truck driver, you also have the choice to start your career with a company that cares about your health and provides resources to reach your goals. Start your health-driven career with Schneider.
Thank you for taking time to read about my road to being a healthy truck driver. I hope that you find the information useful. Comment with any questions. Remember, you are the captain of your ship. What you choose to eat or do will determine the road you take. I chose the road to being a healthy truck driver. Will you?
Do you have any tips for maintaining a healthy lifestyle on the road, or any questions about Schneider’s wellness resources?