Now, we know not every trucker is OTR. But there are many members of our Trucking Nation who spend more time in their rig than they do anywhere else.
Hey, it’s a living! But now more than ever we know there are some health concerns with a sedentary lifestyle.
As for truckers? We know the human body faces additional stress from extended periods of sitting, but we also know those goods aren’t gonna deliver themselves!
There’s a dilemma, obviously. So we’ve gathered some healthy tips to help with your health concerns as a sedentary trucker.
Make a Plan
Like all good ventures, begin by planning out the route you’ll take.
Maybe you just eat too many carbs, and you need to cut them out. That’s a start! Just make sure you have a plan for the carb-withdrawal cravings, or you’ll end up at a truck stop binge eating potato chips!
Focus on your heavy hitters first, like the “empty” calories that don’t help you.
Calories Matter
Now, both men and women have a lot to contend with when it comes to calories. But how they intake calories differ, according to experts.
Typically, meal plans for women aim for about 1,800 calories per day (ages 19-50). According to the USDA, this could contain up to 2.5 cups of vegetables, 1.5 cups of fruits, 6 ounces of grain, and 5 ounces of high-protein foods like meats.
For men, a 2,400 calorie plan is encouraged. This would include 3 cups of vegetables, 2 cups of fruits, 8 ounces of grains, and 6.5 ounces of your high-proteins.
Now combating the sedentary life isn’t about losing weight, but if you master your calories you’ll see a definite decrease in pounds.
Fitness Helps
For a greater caloric deficit, become one of those fitness truckers!
We kid, we kid. Seriously, though, if you increase your burned calories, the deficit you create every day will contribute to your overall health.
It’s recommended that you get at least 30 minutes per day of exercise, which isn’t outlandish. We know most truckers are extremely busy, but it’s worth a shot. If you drive a flatbed, you probably get over 30 minutes of exercise per day.
Proteins are Everything
Basically, adult women need to eat about 46 grams of protein, and 56 grams of protein for men.
While carbs are an easy snack (I’m looking at you, bag of chips), there are plenty of protein alternatives you should seek out.
Instead of reaching for those chips, snack on some unsalted, roasted nuts!
Eat Unprocessed Foods
Speaking of chips, stay away from processed foods! I mean, we know you don’t have a ton of options on the road, but you can make some gains just by choosing wisely.
We know you might not be able to cook a full meal in your cab, but you can aim for more whole grains, fruits, and vegetables instead of processed snacks.
Also, just eat more salads. The vegetable kind!
At the end of the day, your bodily health is as important to your career as your truck’s maintenance. Don’t let it pass you by!
And don’t forget, the IFTA deadline is fast approaching. Generating your fuel tax report with ExpressTruckTax and ExpressIFTA is as easy as ever.
What are your tips to combat the sedentary lifestyle?
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