Staying Physically Healthy as a Trucker (How to exercise, lose weight, eat healthy on the road)

Staying in shape and physically fit can be quite a challenge for truckers who spend most of their lives driving on the road. That's why we ask our OTR drivers on their tips for staying physically healthy.
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[@Inspired263]

The biggest problem with trucker health outside of eating is SLEEP. The irregular sleep is the true silent killer

[@frederickknapp5340]

I carry a dumbbell and resistance bands. I also park as far as I can for the store at a truck stop. And being a flat bedder, I get a little extra from that. Not as healthy as I should be, but I maintain my weight and my doctor is happy with my results in my blood tests. I was once 252 lbs, I dropped that to 205 and am working towards 190. My only vices, which are not healthy, are smoking and drinking.. Those hopefully I will get rid of in the next few months.

[@Jaksur_Trucker]

What kinda food you eat?

[@frederickknapp5340]

@@Jaksur_Trucker Pretty much just stay with homemade and in moderation. I do everything I can to stay away from fast/junk foods.

[@kaztrack1775]

Keep it up, I can you do it.

[@TerranceT-Milli]

Good job brother my highest weight was 242 lbs. I told myself hell no after hating how I looked taking pictures 😂. I started trucking at 189 lbs, my wife started calling me out one I’ve gotten in the mid 220’s lbs. Ive been changing my food intake and forcing myself to get out the truck and exercise at 10mins per day non stop also lifting dumbbells 💪🏾. It’s paid off, I feel better, look better and continue to push to 185 lbs. im at 220 as of now but everyone process is different and im happy to say idc how long it takes me as long as im improving each month is all that counts! Oh Yeaa the smoking habit is a true journey but ik you can do it if ive stopped before. Keep at it no excuses! 🤙🏾

[@fjcarterfc]

I feel like the resistance bands is the best option because they can fit in one little bag. There’s so many exercises you can do with resistance bands. I’ve always stayed in good shape, rode my bicycle, and all that, but resistance bands at a different anti. You can work muscles he didn’t even know you had without doing much.

[@helaltariq3958]

Lack of night Sleeping will absolutely kill you quickly if mixed with the trucking lifestyle.

[@John-kr7iz]

get a kettle bell there are tons of exercises you can do with one of those

[@ricksomething]

Sounds tasty. What is it?

[@manji83]

There needs to be GNC and a Gym at every truck stop. Please tell me healthy food options and gyms are available to us on the road and at these truck stops.

[@xavcuttinoakatheinspiratio4353]

Not that Planet Fitness is the best gym but it is around the world and I believe in almost every state so if you get the black card membership you can utilize ANY location in the 50 states as well as international wherever they are located.

[@Lalo_thr]

​@@xavcuttinoakatheinspiratio4353yes but usually it is too far to access.

[@JACKSONLEWISOFCANADA]

One of the reasons many truckers have dogs… you gotta get out of the truck and walk the dog at least once daily.

[@tahntalus]

You can get a rogue stump bar, which is a short version of their Ohio power bar. With a pair of squat stands you can knock out all your basic compound movements

[@athanasiosgalanis5854]

I got in shape on the road. I drive from my hometown montreal, Canada to California every week. I have adjustable dumbells that go from 5lbs to 50lbs and have different variants of resistance cables. Had a professional ifbb pro bodybuilder and also good friend met through one of my best friends train me through an online app. I went from 363lbs to 275lbs in a matter of 8 months. I think the main thing was he was always on my ass, telling me even if I cheat I need to mark my food on the app. Tweaking my workouts optimizing my workouts. I told him many times im low on time because I have deadlines and he adapts. I've been through many trainers in my life but he was the only one that got me results. Anyways I lost my job because im an idiot smoked a joint on my birthday which it's legal in canada and had a drug test 2 weeks later. Ironically I gained all the weight back while I was home which I'm more free to cook healthy meals and go to the gym but the stress really put me off track big time. Moral of the story stay disciplined, if you know u get drug tested don't smoke weed or do drugs and the most important thing is stay consistent everyone has bad days but the most important time to workout is the bad days because it is a test of your willpower.

[@newerahopefamily3837]

What app did you use?

[@athanasiosgalanis5854]

Myfitnesspal

[@Armando_Villarreal]

@@athanasiosgalanis5854 How's yous fitness journey going so far?

[@marcuswelby9601]

Bucket of protein powder and milk. Then do meat patties at the fast food no fries no soda. Got some push up bars and an 80lb kettlebell let's go !!

[@keatonchaplinfilms6288]

salutations, ET Transport. this is a absolutely cool looking video. thanks. :)

[@CrashRebootL3]

the problem is unhealthy food taste best.

[@brianwest5348]

The general rule is if it taste good spit it out!

[@dontaerochelle6296]

Not entirely true

[@julioalbertopalomo968]

Not at all, my brother in Christ are you telling me that a truck stop pizza is better than black beans rice and steak ?

[@Mr.Bathelus832]

⁠​⁠@@julioalbertopalomo968 I would prefer a pizza than black beans rice and steak any given day!!!! 😊

[@newyoungheart]

Never tired chicken and rice I got you crock pot chicken 2 cans of mushrooms soup and the white and green insta rice from Costco listen up cook it in the crock pot with 2 cups of water for 4 hours wipe the chicken add the rice add SWEET BABY RAYS BBQ Can also get a airfryer and make sweet potatoes

[@geeshock70]

Lots of fruit and veggies. Walk when you can at the shipper and recover, use your step to do step exercises

[@NorthAmerican-Trucking-News]

Gotta remember to eat the vegetables!

[@carolb3327]

I'm an older lady considering getting a CDL. I want to formulate a strict, mostly liquid, healthy diet for if/when I start driving. Bone broth, healthy veggie drinks, good water with electrolytes and healthy tea would be what I would get. As a lady, I'm very concerned about sanitation so I want to try and maintain my health, but significantly cut down on the need to do #2. Honestly, that is the issue I have the most concern about. I can pee in a bottle, but having to hold it for hours when you' ve got to do #2 is not healthy. Get rid of sugar, most sodium and getting exercise (even if you're sitting). What do you guys or gals, who are already CDL drivers, think about this. Would appreciate your advice.

[@martycech5844]

Very good plan and goals. I have the same thoughts and concerns. You can do this!

[@twicon87]

Thats why im gonna drive concrete mixers. You get home every night, can train in the morning.

[@khalidmehmood7241]

There should be 24 gym at every truck stop 😂❤

[@NorthAmerican-Trucking-News]

I could get behind that idea!

[@jumpingspooder]

I came to this video because in the next year, I plan to start trucking after I get my cdl. My main concern is knee and back problems from sitting all day while driving. Will stretches and walks while at truck stops and delivering be good to combat that? I know eating healthy and not gorging fast food also plays a part in this, too.

[@aminkabuli9415]

Vegetable smoothie using water/unsweetened almond milk or make a big vinegary salad and eat it during work hours if you can not fast... It will keep you hydrated and you will get your vitamins instead of calories. . Our body needs vitamins and not much calories. . You will be more alert , energetic, and feeling good while driving. . At the end of the day you can eat a regular meal which you will be looking forward to and that one meal will not be more than twelve hundred calories even if it is not as healthy.. You will not gain weight if you do this even if you don't work out, but if you DO work out or walk that will be even better. If you want your smoothie to be sweet just add monk fruit instead of sugar so your insulin does not trigger. . Works with coffee as well

[@xavcuttinoakatheinspiratio4353]

What about honey 🍯?

[@QJOHN76]

How TF can you compare a desk job to OTR

[@fjcarterfc]

It’s still sedentary

[@violentdoza8259]

when i was OTR i would keep an Olympic bar and two 45s and do Olympic lifts on my 30 minute breaks

[@glennevitt5250]

Thank you for the advice 😎

[@Rolf-son-of-an-electrician]

Looking at schools to get my CDL: Werner is offering me a contract that will have me teamed up with another driver for 4 weeks on / 4 days off. I'm not against driving long distances. But I just don't see how I'm supposed to live like that: 4 weeks dressing out of a duffel bag, 4 weeks on one grocery trip, 4 weeks just driving and sleeping with no physical activity, and no idea how often I'll find a facility with showers. And people say there is high demand for Truck Drivers? Contracts like this make me think not. If they needed truckers, they wouldn't be forcing drivers to live like hobos. Is this kind of contract normal? Its plain unhealthy to live like this. About the only life style this contract can support is drug addiction.

[@bryanmelton5538]

GREAT ADVICE THANKS II NEED IT

[@ricksomething]

How does one use a crackpot for a salad?

[@Ink30]

Bahahahahaha

[@dustinmorse2295]

Good points and video 😊

[@erazco6568]

I eat a apple a banana and a turkey sandwich for lunch in between I eat on some nutts

[@Redrumhamm]

This diet worked wonders for me when I lost 40 lbs. I also ate carrots and celery sticks without condiments. To me, eating those foods each day during is excellent for weight loss and maintaining it.

[@gabel4277]

Great vid, thanks

[@sunriseeternity300]

I respect that the man lost weight and is eating healthy. I want to straighten something out. Rice and Potato's are not what make you fat. Calories are what make you fat. Do some research on calories and consumption if you want to adjust weight or keep weight.

[@frankfromupstateny3796]

Food is the 90%,...exercise is by far-number two. Prepping carnivore, or Keto each week: boiled eggs, chicken, precooked burgers,...no chips, Doritoes etc. No soda pop! Stay away from processed foods. If you can't get your domicile to set up a decent frig...if OTR...go to another carrier!

[@addrianparks125]

Prepared meals 👊🏿 thanks plenty of water

[@mobiusone9997]

Who tf puts a salad in their crockpot?

[@Ink30]

Bahahahahaha

[@justinlight7288]

Keto diet is amazing for fitness

[@NorthAmerican-Trucking-News]

Heard it can be a little bit challenging to get into though

[@Inspired263]

As far as weight go , carnivore diet is the ultimate hit any day of the week

[@nealamesbury1480]

It’s easier to stay healthy,if your young,and ,or fit. Look at truckers in their 50s and sixties.they don’t want to be unhealthy.if your younger,we’ll,u ain’t there yet. People are getting richer than we can imagine , not so much ,the trucker that’s divorced,paid child support and alimony,too much,for so many years .so we get paid as little as possible.that is a constant stress,and not healthy.and if your looking down on me from great heights,…well,bless your heart.

[@ElTrokeroLokochon]

Sounds like a bunch of excuses.

[@mohamednuur3887]

I’m struggling to find a good fridge that holds for a whole week meal. Any suggestions guys

[@josephprocopio8423]

My legs have been hurting so bad. I think I’m loosing circulation and it’s causing my legs down to my feet to hurt. Any advice anyone?

[@Armando_Villarreal]

It depends are you overweight? Any chronic health issues?

[@josephprocopio8423]

Nope. I’m pretty average. 5”11 170lb

[@Armando_Villarreal]

There's a lot of things that can help like wearing compression socks and pants to help with circulation. Also taking a walking break every hour can help. Although I would recommend you to see a doctor to see if it's anything bad.

[@Slender099]

Eating a pizza watching this

[@Jaksur_Trucker]

😂

[@KT-sv6jx]

😆

[@davidguerra9896]

If I would’ve known what I know now .I would’ve ate the school books and avoided this shit career .

[@Armando_Villarreal]

Are you talking about truck driving? What didn't you like about it?

[@davidguerra9896]

@@Armando_Villarreal the level of respect towards truck drivers if people knew how hard we work . The vultures all trying to profit off us mechanics , Dot, truck stops , road service , but it’s not all bad there something extremely satisfying about not being stuck in a office or with a boss on you all day .

[@Armando_Villarreal]

@@davidguerra9896 Yeah I like the idea of working by yourself with no supervision. What type of driving do you do?

[@jennabrenchley5931]

How does this video help the subject of healthy and fit on the road? The drivers you have trying to support your view, aren’t healthy or fit. One openly admitted to having alarming health concerns even with his “healthy” diet! And the other 2, they talk about eating healthy and staying fit but they have at best, “dad bods”! If these are who is considered healthy and fit in this industry, then what does unhealthy and unfit look like? This is why the average life span for a driver is so low! It isn’t because there are a lot of extremely unhealthy drivers. It’s because most are unhealthy who think they are healthy because they aren’t extremely unhealthy! And then it’s videos like this that make drivers who aren’t healthy and don’t have any idea how to stay fit, the role model drivers! The face of healthy and fit! If you want to make a difference, use people who don’t just talk but obviously live it!

[@bryanmelton5538]

All this true I'm working on it

[@NorthAmerican-Trucking-News]

We wish you well

[@bryanmelton5538]

That's is true

[@NorthAmerican-Trucking-News]

Thanks for watching!

[@calvinspiff4348]

I'm 6'3", I wish I was 260 lbs. I'd be ripped