The trucker lifestyle does not have to mean being overweight, unfit, and unhealthy. The common practice of many truckers is to grab a fast food meal, get a few hours of sleep, and get back to driving.  This does not need to be the case, as learning time management can help a trucker stay focused in daily activities.
   
Truckers spend more hours in a seated position than anyone in any other type of employment.  This fact makes it important for these individuals to make good use of their time off the road.  Start off by stretching your muscle groups.  Next, take a brisk walk and get out and see the sites. If you choose to have a dog for a companion, it may be beneficial to take them for a walk. They too need exercise.  Even though you can not take the gym with you on the road, you can take a set of elastic bands that provide resistance training when used.

When eating at a truck stop, think about what you are eating.  Although fried foods are a quick tasty staple at many truck stop restaurants, think about what that food has time to do when you are sitting for so long.  That food has time to harden and clog the arteries as well as turn into sugar in the body making the trucker more prone to heart disease, stroke and diabetes.   
So say no to fried foods and hello to grilled or broiled foods.  Keep healthy snacks in the cab of the truck; instead of eating three big meals try six small meals.  This will get your metabolism moving and give you energy.  Once a routine is put into place, a trucker will see changes in mood, as exercise is a mood lifter. Not only will you feel better mentally, you will feel healthier as well.

Do you like taking risks? Most people might agree that at some point in their lives they have taken risks, whether it be riding a roller coaster, bungi jumping or drag racing. However, most of us do not like the thought of risking our lives.

Did you know that every time you drive your vehicle, you are indeed taking a risk? You are taking a risk because people other than yourself are operating potentially dangerous motor vehicles.

How can a motor vehicle be dangerous? Well, of course, vehicles don't have minds of their own, but we are never aware of the driving condition of others.

When we think of potentially dangerous vehicles, the first vehicle that is more than likely comes to mind is a tractor-trailer. It should be no surprise that tractor-trailer accidents have risen quite significantly over the past few years. According to the National Highway Traffic Safety Administration, accidents have risen 20% over the past 30 years.

These numbers have increased so dramatically for several reasons. One reason is sleep deprivation. According to the New England Journal of Medicine, truckers sleep less than five hours per night. "That level of sleep deprivation leads to performance impairment and can lead to risky mistakes like missing important signals," says Merrill Mitler of the Scripps Clinic and Research Institute in San Diego.

Another reason is that trailer-truck drivers are not eating an appropriate diet. An appropriate diet is imperative on any day because, just like mom use to say, you are what you eat. When truck drivers eat an unhealthy diet, they are more prone to become overweight. This, in turn, leads to lower back and neck pain, and can eventually lead to obesity.

Trailer-truck drivers often do not get the exercise that they need because of long hours. This factor may also lead to health problems such as: heart disease and obesity.

So, if you are a tractor-trailer driver, remember how imperative it is for you to get a proper amount of sleep, eat right and exercise, because even the risk takers of the world would more than likely agree that not participating in these healthy habits may be a risk too great!

Pets have been proven to reduce the level of stress for their owners, so why not have a dog as a companion to travel with you on those long hauls? A trucker must be willing and able to adjust his/her schedule to make sure the traveling pet can be cared for properly. Dogs seem to be the most popular traveling companion, but other animals such as birds, ferrets and snakes have been seen on the road with their trucker buddies.

Careful thought needs to be given to your pet's diet. Feed your animal with a national brand of pet food, and don't be tempted to feed your buddy table scraps, as these could cause digestive problems. Water should be provided to your pet from a clean container, possibly an emptied soda bottle.

There are actually truckers who participate in a non-profit organization called Operation Roger. What a wonderful idea: to help save the lives of numerous misplaced pets and transport them to their new homes. The pet transporters work in conjunction with animal shelters and animal rescue groups to accomplish this task. Arrangements have to be prearranged with the new pet owner so they can pick up their newly acquired pet at a nearby truck-stop or another convenient location. A small donation fee of $20 is required to set up the arrangements for the pet transport.

Not all trucking companies allow you to travel with a pet, so it may take some research to find one that does. There may be certain limitations as to the type of pet and there may be a deposit required. A pet that travels with you can become ill on the road, which could cause unexpected delay and undue expense.

A traveling pet can be a positive addition, but make sure that it will be a workable situation for both yourself and your animal.

If all the big trucks were to shut down for even one day, the impact would be severe. The trucking industry depends on its drivers, and the drivers depend on their health. The food choices truckers have available to them is often limited and of poor nutritional value. Though some fast food restaurants now offer salads or fruit, the question remains, how many truckers have the time to sit down and eat a salad?  Exercise is another thing that requires some time, and because of miles and delivery times, it gets pushed aside.

Start with small improvements. Having a cooler along in the truck allows you to carry fresh fruit or make your own sandwich. There are coolers available that plug into the truck, so you don’t need ice.  Fruit has natural sugar that your body can use readily, and no fat. Having a granola bar or even dried fruit can make a difference in weight control and energy levels. Being in and out of the truck can mess up your day and make you sick, so keep up on your Vitamin C. It helps to ward off colds before you get them. A daily multivitamin can’t hurt either.

Even small amounts of exercise is good for you. While waiting to be unloaded, take a walk around the building or the lot. You can work your arms by doing arm circles while holding that tire iron you’ve got. Squats are great for your legs, and crunches can be done in your bunk. See how flexible you are, stretching burns calories all by itself.

Many truckers have become the unfortunate victims of unhealthy lifestyles.  Due to the long hours of driving that forces them to sit for extended periods of time and unhealthy food choices, truckers are prone to very serious health issues.  Truckers have very busy schedules, unhealthy eating habits, and very high levels of stress.  This can cause fatigue, heart attacks, strokes, diabetes, and obesity to be inevitable repercussions.

Many truckers don’t get enough exercise and usually survive on a significant lack of sleep.  This causes fatigue, achy muscles and joints, back pain, headaches, and neck pain.  Maintaining a healthy lifestyle habits while on the road isn’t easy, but attainable with dedication and discipline.

Instead of sitting in the restaurant and ordering fried, greasy, high fat food a grilled chicken dinner with vegetables or a salad with low-fat/fat-free dressing is a much better choice.  Try to stay away from high sugar and high carb foods.  If schedules are tight and fast food is a must, try Subway instead of McDonald’s or Burger King.  While waiting to get loaded or unloaded, take a few laps of a good, brisk walk around the lot.  The best thing to do is keep food in the truck.  Most truckers have an electric cooler in their truck.  Stop at any Wal-Mart Supercenter (most allow truck parking) and stock it with healthy snack foods, such as vegetables and fruits.    

Learning to live a healthier lifestyle while on the road is one of the best and wisest choices a trucker can make.  This can lead to sleeping better, feeling better, looking better, not to mention better job performance.  Trucking isn’t just a job, it’s a lifestyle.  Why not make it a healthy one?