Being a truck driver does not typically lend itself well to leading a healthy lifestyle. In fact, between the environmental and systemic demands, it may seem that all odds are stacked against you. But getting your CDL should not equate to poor quality of life. Beyond your role, you’re a human being who deserves every chance to earn a decent living and maintain a quality life while doing so.

Despite the challenges on the road, taking control of your health and wellness is critical. It doesn't have to be complicated, time-consuming, or expensive. There are many things you can do to make a big difference.

This article kicks off our Wellness in Trucking series, a pressing topic within the industry that requires a collective knowledge, understanding, and efforts of drivers, employers, shippers, customers, brokers, governmental and regulatory agencies, consumers, and the general public. Over the next few months, we'll shine a light on the common health issues and risks that you as a trucker face and offer ways to change your narrative and start working towards a better future today. The information is for general information only and not intended nor implied to be a substitute for professional medical advice. Always consult a healthcare provider to determine the appropriateness of the information for your own situation and for any questions.

We hope you follow along and join in the conversation!

Health and Wellness Challenges for Truckers

Below are some of the significant health and wellness challenges truck drivers, specifically Owner-Operators, face today:

• Sitting for extended hours
• Staying hyper-focused and aware behind the wheel
• Limited healthy food options
• Little time to exercise
• Being isolated and away from loved ones
• Lack of consistent sleep
• Being paid by the mile rather than the hour
• Weather, traffic, detention, and other uncontrollable factors
• Historically high fuel prices and low rates
• Lack of benefits, including health insurance, from your carrier

These issues often compound, and it's no wonder that truck driving is a lifestyle that constantly affects and tests your mental, physical, and overall well-being. The barriers to choosing to eat healthily, be active, get sufficient sleep, practice self-care, and spend time with loved ones are all extra high, making these practices infrequent and, in some cases, non-existent.

As we'll see, these challenges affect your career, your overall health and quality of life, and that of our entire society. Let's look at some of the specific health risks truck drivers face.

The Risks of Poor Health On and Off the Road

Physical Health

In a survey from 2014, The National Institute for Occupational Safety and Health (NIOSH) found that over two-thirds of over-the-road (OTR) drivers were obese - more than double that of the rest of the workforce. In addition, truck drivers are more likely to smoke and be less physically active. The majority of truckers also report getting less than 6 hours of sleep on the job.

These unhealthy habits can lead to additional medical conditions, including heart disease, diabetes, high cholesterol, stroke, cancer, hypertension, sleep apnea, and more. 

Mental Health

Further, given everything they experience, including prolonged isolation, truck drivers are at high risk for developing mental health conditions such as anxiety, depression, and post-traumatic stress disorder. As many as 27.9% of truck drivers cope with loneliness, 26.9% with depression, 14.% with anxiety, and 13% with other emotional problems.

Lack of Access to Medical Care

Statistics show that only 58% of drivers have health insurance - which is typically not provided through your employer for Owner-Operators - and only 30% of truck drivers have a primary health care provider. Not only does this pose considerable risks to treating existing medical issues, but also to preventative care and early detection.

Danger on the Road

Such medical conditions increase the risk of accidents and other emergencies on the road. Severe medical conditions increase the risk of accidents and other road emergencies. Every CDL holder must obtain a valid Medical Examiner's Certificate through a DOT Physical, also known as a DOT Medical Examination, every two years. However, 48% of truck drivers receive a one-year-or-less CDL due to severe and ongoing medical conditions - some even more frequent than that at every three months. If the Medical Examiner's Certificate does not get renewed, the driver risks losing their CDL permanently and, therefore, their career.

Low Life Expectancy

As stated before, beyond career, health issues pose serious life implications. And knowing the reality of the industry, it should come as no surprise that the average life expectancy for truck drivers is 61 - 16 years younger than the national average of 77. Nothing about this is okay, and we should not accept this as the norm. Instead, it further validates the need to work towards better health and wellness for truck drivers collectively.

The Importance of Truck Driver Health and Wellness

The United States trucking industry employs over 3 million drivers. Truck drivers are the backbone of our economy, transporting over 70% of the total tonnage of goods and services. Without them, every aspect of our lives would be affected, in just three days, from food, healthcare, transportation, retail, manufacturing, waste removal, and banking.

We have seen improvements in driver health through an industry-wide wellness movement, including employee wellness programs, insurance plans geared toward truck drivers, and community-based support and resources. However, the ongoing conditions beg the question of what actions we can each take in support of the health and well-being of the driver?

There is much work to be done, and changing the industry to create the conditions that make it possible to prioritize health and wellness is not only the right thing to do, but it's essential. That's why TrueNorth is here - to put the driver at the center of everything - but we can't do it alone. Improving driver health and well-being is a collective effort requiring the involvement, buy-in, and shifts of truck drivers, employers, shippers, customers, brokers, and the general public.

Take control of your own story

The health situation facing many truck drivers doesn't mean it has to be your situation. Each of us has the power within us to change your narrative. Put yourself at the center as the protagonist, and write the story you want. Wherever you are, and whatever you’re doing, you can take action toward better health.

There is so much to explore as it relates to trucking and wellness, including:

• Commit to 10-15 minutes of exercise a day. It doesn't have to be hard or expensive. Simple movement works wonders on your body, enhancing your oxygen intake and circulation, and releasing endorphins.
• Park in the back of the restaurant lot and pick up your pace as you walk in. Talk with the wait staff to find healthier menu items.
• When you're waiting to load or unload, do some simple stretches, or spend a few minutes connecting with your breath through a silent, guided meditation.
• If you prefer exercising in a gym, consider a membership at Planet Fitness, where for $10-20/month, you can access any of their gyms in any location 24/7. Bonus - it comes with unlimited showers!
• Visit a grocery store before hitting the road, where you can stock up on fresh fruit and vegetables.
• If fast food is your only option, look for a Subway, where you can get a quick, filling, and healthier meal option.
• Swap out juice or soda for water. If you don't love the taste of plain water, add flavoring drops or go with flavored sparkling water. You should drink at least half of your body weight in ounces of water daily.

This is just an initial list of ideas - there are many more things to consider. The key is to try something new that's simple and easy and make it stick. It doesn't take a lot to start working on change. It's all about making it work for you. Little actions have a huge impact, and repetition becomes habits and routines. It all starts with one step.

Explore Health and Wellness Resources

While the industry may not seem like it's here for you, there is an entire community of support that is. Here is an initial list of free resources -

• 3-part Driver Health series by OOIDA:
• Part 1: Exercise Around the Truck (24 minutes)
• Part 2: Nutrition on the Road (25 minutes)
• Part 3: Common Ailments in Trucking (21 minutes)
• Best Exercises For Truck Drivers To Stay Fit On The Road by Freightech
• Best Truck Driver Workouts by CTC Trucking
• Truck Driver Fitness, Best Core Exercises for Truck Drivers by Mother Trucker Yoga 
• Guided Meditations for a Happy Mind by Mother Trucker Yoga
• Stretches for Truck Drivers - Trucker Exercise & Healthy Driver Tips by the Healthy Trucker
• Grocery List for Truck Drivers With Ready-to-Eat No-Prep Foods by Schneider
• The Importance of Health Insurance for Owner-Operators by TrueNorth

Other relevant articles:

Managing Mental Health as an Owner-Operator Truck Driver

Women in Trucking: Tips and Best Practices for Work-Life Balance

The Importance of Health Insurance for Owner-Ops