Staying healthy can be a real challenge for a trucker since they drive many miles a year and are in a truck for hours on end. They rarely take time out for doctor’s appointments and typically eat a high fat and calorie rich diet. All these things added up can lead to heart disease, high blood pressure, cancer and diabetes. The biggest hurdle seems to be making excuses for not getting enough exercise and eating poorly. In order to combat this, truckers have to set a side time each week to plan healthy meals and make a schedule to accommodate physical activity.

A healthy diet plan should start with concentrating on staying away from convenience stores and greasy diners. By planning out meals and snacks, truckers can have more control over what they eat from day to day. Healthful snacks should be kept in the cooler of the truck with cut up vegetables, fruit and cheese. This will eliminate the urge to stop and grab something on impulse. Breakfast should be light and consist of eggs, whole-wheat toast and fruit if you are trying to slim down. For lunch consider a healthy salad or wrap with dinner being fish or a healthy protein with vegetables. Drink plenty of water as it helps flush out toxins in the system and keeps you hydrated, rather than drinking coffee, tea or sodas.

Truckers need to exercise at least 30 minutes a day, 3 to 5 times a week, but with a little planning you can break it up so it doesn’t seem like such a burden. One trucker attempts to get more exercise by parking as far away as possible and getting extra exercise with added walking. Twenty to thirty minutes of vigorous exercise helps to control your weight, reduces stress and heart disease. Performing backstretches and abdominal strengthening every day are important in maintaining a healthy back. Take up golfing, but lose the cart and walk the course. Bicycling is another good form of exercise and they fit on a truck. Take what interests you and try and turn it into a way to stay fit and healthy.