Today, April 7^th, marks 77 years since the founding of the World Health Organization and is globally known as World Health Day.

What does this mean? World Health Day shines a light on specific health issues that people are facing across the world. On this day, we would like to highlight the importance of prioritizing healthy choices and offer our drivers some tips on balancing a healthy lifestyle.

We know that it can be difficult for drivers to maintain healthy habits while on the road. Long days of being stationary while driving and eating the limited food available while traveling can make it challenging to prioritize a balanced lifestyle. Below are various suggestions that may be helpful for drivers.

Simple Ways to Keep Moving

Per the CDC, exercising can reduce anxiety, health risks, strengthen your muscles, manage health conditions, and improve physical function. When spending hours at a time on the road, drivers may have trouble making time to work out, but even simple movements can help prevent pain and boost your well-being. 

According to The Seattle Times, isometric holds and stretches are some easy ways to move your body with limited exercise space and equipment. Check out the articles below for some specific examples of simple and effective exercises: 

Long-Distance Driving: 5 Exercises to Prevent Pain 

How to exercise on a long road trip | The Seattle Times

Fueling Your Body

Healthy eating habits can help support muscles, boost immunity, strengthen bones, and lower risk of disease, according to the CDC. There are many ways that drivers can prioritize healthy food while on the road.  

The Food Revolution Network offers some insightful information on healthy on-the-road eating. It recommends creating a checklist to prepare healthy meals and plan out grocery/market stops before traveling. Additionally, the Food Revolution Network suggests incorporating chickpeas, avocado, fruits, and nuts into your food rotation. 

Need Some Healthy Eating Ideas? Here are some examples from ATBS to help you prepare balanced snacks and meals:

Snacks: 

1. Cheese sticks 

2. Hard-boiled eggs 

3. Protein bars 

4. Trail mix 

5. Hummus and vegetables 

Meals: 

1. Yogurt and fruit parfait 

2. Pre-made salad kits 

3. Rotisserie chicken and vegetables (check out microwavable veggie options!) 

4. Tuna salad wraps (use simple ingredients such as canned tuna, lettuce, celery, mayo, etc.) 

5. Black bean chicken quesadilla

Tips from Our Drivers

We reached out to some of our drivers at PAM for their personal recommendations on healthy lifestyles on the road.  

Listed below are pieces of advice from drivers: 

• Take daily vitamins 

• Drink plenty of water and electrolytes  

• Participate in daily movement (even on the truck) 

• Cook your own food in your truck 

• Park further away at truck stops to increase your daily steps 

• Keep a set of dumbbells on your truck 

• Eat lots of fruit and veggies  

• Prioritize sleep — aim for at least 7-8 hours of sleep each night

Tell Us Your Favorite Health Tips!

We hope that you find these recommendations to be informative and helpful. Have a health tip of your own for drivers? Let us know on our Facebook page!

Disclaimer: This article is intended for informational purposes only and should not be considered advice or direction to participate in any specific diet or exercise program. PAM Transport recommends that readers seek advice from a licensed medical professional before beginning any diet or exercise program.