Life on the road presents a unique set of challenges, and for professional truck drivers, taking care of your health is a key part of the job. From long hours behind the wheel to limited access to healthy food and opportunities for exercise, the lifestyle can affect your body and mind in several ways. This guide offers a practical look at how you can manage your trucker health on the road, covering everything from smart eating and simple fitness to prioritizing sleep and mental well-being.
It’s not about making drastic changes; it’s about making a few thoughtful adjustments to your daily routine that can make a big difference over time. A common question people ask is: is being a truck driver bad for your health? While the job comes with unique risks, being mindful of these can make a world of difference.
The Rules of the Road: Hours of Service in BC
A big part of staying healthy on the job is managing fatigue. When a driver is tired, their judgment and reaction times can be affected, which can increase the risk of an incident. In British Columbia, the Hours of Service regulations are in place to help prevent this. Following these rules isn’t just about compliance; it’s about making sure you get the rest you need to stay safe on the road.
In BC, commercial drivers are generally limited to a maximum of 13 hours of driving and 14 hours of on-duty time in any 24-hour period. You must take at least 10 hours of off-duty time per day, which has to include a single break of at least 8 consecutive hours. These rules help ensure you have the time to eat, rest, and recover. They provide a framework for a safer and more manageable routine on the road.
If you want to know more about the rules or your rights as a commercial driver, you can find a lot of information online. The BC government’s Commercial Vehicle Safety and Enforcement (CVSE) Branch and Transport Canada both publish official guides and regulations. Reading through these resources can help you understand the rules for things like daily driving limits, rest periods, and logging. Knowing the regulations can give you peace of mind and help you better manage your time and fatigue. These regulations are designed to mitigate many truck driver health problems that can arise from a sedentary lifestyle and irregular sleep patterns.
Fueling Your Journey: Healthy Eating on the Road
It's a common story: you pull into a truck stop, and the options are heavy on the fried food and short on fresh ingredients. While it can be tempting to grab whatever is quick, making a few better food choices can help with your energy levels and overall health. For truck drivers in particular, eating high-fibre foods is particularly important as a diet rich in fibre promotes better cardiovascular health. High fibre diets also help with digestive regularity, which can be an issue with a sedentary lifestyle, and provides a steady release of energy to help you stay alert.
Rather than relying on food options on the road, where you may only encounter fast food or roadside convenience stores, one of the best things you can do is to pack a small cooler. You can fill it with high-fibre and healthy foods like pre-cut vegetables, fruit, and snacks like nuts, seeds, and hard-boiled eggs. Preparing these healthy snacks ahead of your drive and keeping them handy can help you make better choices on the road while also saving money. For a natural energy boost, a piece of fruit or a protein-rich snack is a better choice than relying on energy drinks, which often lead to a sharp crash in energy and alertness.
When you do stop for a meal, try to make a mindful choice. Look for places that offer salads, soups, or grilled protein like chicken. For truck drivers who are vegetarian, many truck stops now offer more plant-based options like veggie burgers or vegetable and lentil soups. If a sit-down restaurant is available, you can also ask for simple dishes like grilled vegetables or steamed rice. Choosing water over sugary soft drinks is a simple change that also helps you stay hydrated and alert.
Beyond the Cab: Simple Ways to Stay Active
A long day of driving can mean a long day of sitting, which is tough on your body as prolonged sitting can lead to issues like muscle stiffness, back pain, and poor circulation. The good news is that you don’t need a gym membership to get moving! There are plenty of exercises you can do with limited space. This is a crucial part of managing truck driver health.
During your breaks from driving, try a few simple bodyweight exercises. Ten minutes of walking, squats, or lunges can do wonders for your circulation and stiffness. You can also use the truck itself for stretches. Put a hand against the front grill to stretch your chest, or grab the back bumper for a hamstring stretch.
BC offers some great opportunities to stretch your legs if you plan your route just right! When you’re travelling the Coquihalla Highway, for example, the Britton Creek rest area is a large, well-maintained stop with plenty of room to safely walk around. A quick walk around the perimeter of the parking lot can help relieve tension and get your blood flowing before you get back on the road.
The Power of Rest: Prioritizing Quality Sleep
Getting enough rest is as important as a full fuel tank. Sleep is your body’s way of recharging, and not getting enough of it can impact your concentration and reaction time. Life in a truck can make it difficult to get a good night's sleep, but a few simple habits can help. This is a key part of addressing common truck driver health issues like fatigue and sleep apnea.
If you’re stuck at a rest stop overnight, try to make your cab a restful space by using blackout curtains to block light from other vehicles or rest stop amenities. Manage the temperature inside the cabin to a comfortable level and consider a white noise app to help drown out distractions. While it can be nice to unwind by watching a show or connecting with friends on your phone, turn off your screens well before you plan to sleep to help your body prepare for rest. If you're in the habit of falling asleep to a show, try trading the screen for a book. Having a regular bedtime and wake-up time, even on the road, can help your body get into a better rhythm.
In BC, with its varied terrain and weather, proper rest stops are important for safety. Using designated rest areas or truck stops allows you to park your rig properly and rest without worry. This is especially true on routes with steep grades and changing conditions, where being well-rested is particularly important.
Mind Over Miles: Managing Stress and Mental Health
Life on the road can feel isolating, and the pressures of deadlines and traffic can create stress. Taking care of your mental well-being is just as important as your physical health. Understanding the answer to the question, is truck driving bad for your health? requires a look at both the physical and mental toll.
Simple techniques can make a big difference to a truck driver’s mental health, like taking a few minutes to practice deep breathing to help calm your nervous system. Staying connected with family and friends through regular phone calls or video chats can also help reduce feelings of isolation. When feeling overwhelmed, it's also important to be mindful of turning to unhealthy coping mechanisms. Instead, try finding a local place to park and attend a community event, or simply invite a fellow trucker to share a cup of coffee at a local cafe or restaurant.
The BC landscape also offers a peaceful setting for reflection. Pulling into a scenic rest area to read a book, journal, or simply enjoy a view of a mountain valley or a quiet river can provide a sense of peace. For those who find spiritual comfort, look for local churches, gurdwaras, or temples that welcome visitors and can offer a moment of quiet reflection.
If you, or someone you know, struggles with mental health or substance use, contact BC’s Mental Health Support Line at 310-6789.
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Trucking is a demanding profession, and maintaining your truck driver health requires a thoughtful approach. By making small, consistent changes to your routine—from what you eat to how you rest, manage stress, and stay active—you can significantly improve your well-being on the road. These adjustments are about giving yourself the tools to thrive in your job, ensuring you’re not only a safer driver but also a healthier and more relaxed person, both physically and mentally.
For more valuable tips on staying safe and succeeding in your career, be sure to check out our other blogs: Truck Stop Safety and 5 Tips for Rookie Truck Drivers.