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Staying Fit on the Road

TheTrucker.com understands the unique challenges faced by professional truck drivers to stay healthy while on the road. By combining healthier eating, regular exercise and better lifestyle habits and behaviors, Bob Perry provides guidance on how truck drivers can keep themselves mentally and physically fit and in shape while on the road.

Known as The Trucker Trainer by professional drivers nationwide, Bob Perry brings a unique perspective to the transportation industry OTR truck drivers. Bob comes from a family of professional drivers and has played a critical role in the paradigm shift of regulatory agencies, both private and public sector entities, and consumers to understand the driver health challenge.

For additional information or for OTR workout programs reach out directly to Bob at truckertrainer@icloud.com.

sleeping man

Quality sleep is the first of four key steps to staying healthy on the...

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Driving a truck is a demanding, stressful job, and we all know it is more essential now than ever for drivers to be on the road delivering goods. In my next few articles, I am going to cover key steps on how to stay healthy while on the road. Quality sleep, proper nutrition, exercise and personal hygiene make up the all-important combination that will give you the fuel to conquer the day ahead. Getting quality, restful sleep is a challenge for us all, and especially for professional drivers. As you get later into your workday, steer clear of coffee, which can cause...
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Fittest Driver Contest: Push Up Challenge

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ATLANTA — Espyr’s Fit to Pass, a customized coaching program designed to improve the health of professional drivers and help them meet the physical requirements of the U.S. Department of Transportation (DOT) recertification exam, has announced a six-week Fittest Driver contest. The competition, which begins Aug. 3 and ends Sept. 12, is designed to test the strength and conditioning of drivers and help get them on the road to better health. There is no cost or purchase required to enter the contest. During the virtual online event, drivers will compete by performing as many push-ups as they can in one uninterrupted set. To...
mini fridge

Drivers should conduct pre-trip safety checks on fridges as they do trucks

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One of the most basic things in trucking is the pre-trip walk-around. Drivers are trained intensely on pre-trip safety checks — to walk around the truck to see if anything looks wrong, just as a precaution. You should also do a pre-trip refrigerator or cooler check. That way, you can make sure you have healthy choices to reach for while on the road. It all comes down to training. When you’re a professional driver you’re going to get stuck someplace, and there is going to be traffic, breakdowns, bad weather, construction and other delays. If it’s not easy for you...
Garlic on cutting board

Garlic can be a tool used to help with social distancing and boosting health

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In these times, more than ever, we must protect our immune systems. With today’s new standard of social distancing, garlic is the answer. Garlic offers health benefits — and people will keep their distance from you. Making good nutritional choices and exercising will go a long way on many levels of prevention, and garlic offers many benefits in addition to protecting your immune system. The list goes on: Garlic helps with managing blood pressure, diabetes and high cholesterol. But let’s start with protecting your immune system. Did you know garlic is a natural antibiotic? The health benefits are plentiful, including alleviating fatigue,...
truck driver pulling the hood

Stabilizer muscles can easily be compared to a truck’s stabilizer bars

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First, I want to thank all the drivers who reached out to me to say how much they enjoyed the article titled “Truckers can get on the road to healthy lifestyles with slight adjustments” that ran earlier this year in The Trucker. I’m pleased to hear so many of you found the information useful as a way to work out every day. A question I am commonly asked is about strengthening one’s stabilizer muscles. Truck drivers can compare stabilizer muscles to their truck’s stabilizer bars. Let’s look at the comparison. The muscles of the body act to stabilize a joint so...
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Setting small, achievable goals is the key to creating a consistent, healthy routine

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It’s common knowledge that exercising and eating healthy is beneficial to your health. In some cases, it can even be lifesaving. So why isn’t everyone living the healthy lifestyle? While reasons for not attempting an exercise and healthy-eating program (or failing at one) vary from person to person, many Americans simply lack the “know-how” to begin and stick to a healthy lifestyle. Here are some steps to help you mentally, physically and nutritionally on the road to better health. Set a goal. Sit down and write out exactly what it is you want to achieve. The goal could range from weight loss...
man walking

Walk the walk: The best, most readily available form of exercise is free

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Walking is one of the best and easiest exercises, and it doesn’t require any specialized equipment or access to a gym. Keep it simple: Walk with intensity and in short spurts. Here is a quick routine to get you moving. First, warm up for two to three minutes, keeping your back straight and abs tight. Put away your cellphone and think healthy thoughts; this is your time. Next, pick up your pace for 30 seconds and slow down for another 60 seconds; repeat as you feel comfortable. Depending on how many times a week you can walk, I recommend increasing your...
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A simple rule for a healthy diet: If you can’t read it, don’t eat...

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In these uncertain times I know your food/drink sections are limited, but try to take time to look at what you’re eating and/or drinking. If the list of ingredients looks like a chemistry experiment, find a more natural substitute. In particular, avoid any foods that have hydrogenated or partially hydrogenated oils or trans fats. Choosing a more natural alternative will translate to a healthier you. We like to know — or we should want know — what is in the food we eat. You may wish to avoid certain ingredients for a variety of reasons. However, the ingredient-labeling terminology may...
someone washing their hands

These tips can help drivers protect themselves all the time, but especially during a...

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Drivers, in these uncertain times you need to protect your personal engine (your body) from infection, making sure it doesn’t lock up and shut you down. Proper personal hygiene means taking care of every aspect of your body. Personal hygiene practices include bathing, washing your hands, keeping your hair clean and brushing your teeth. This also includes your personal surroundings — your cab. By now I’m sure you have heard all the necessary precautions you should be taking. We are all experiencing a run on supplies, and many organizations are working hard to provide protection for high priority personnel, including you,...
bottled water

Choosing water over soda or coffee can help to keep your personal battery charged

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Next time you’re feeling run down, it could be that you’re dehydrated. Instead of coffee or soda, have a bottle of pure water. Coffee dehydrates you, and soda is full of unhealthy sugars, chemicals and empty calories. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry on normal functions. Even mild dehydration — as little as a 1% to 2% loss of your body weight — can sap your energy and make you feel tired. Dehydration poses a health risk for everyone. Signs and symptoms of dehydration include: ...
trucker health

Drivers can get on the road to better health by being mindful of food...

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Truck drivers face many health challenges, and nearly 80% of drivers are overweight. Some reasons that help contribute to with being overweight are easy to find — work environment, limited access to health care, lack of healthy food choices and lack of exercise. Being overweight places drivers at a higher risk for health issues that often result in time away from work, which means decreased pay as well as an increase in the number of truck crashes and increased out-of-pocket health care costs. Obesity is an epidemic in the truck-driver community, and there are limited resources available to help drivers...
Man with back pain

Back pain for truck drivers can easily translate to a serious pain in the...

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People suffering from back pain spend an average of 60% more on health care annually than the rest of the population. Lower-back pain is one of the most common complaints I hear from drivers, and it is among the top causes of drivers taking sick leave. Back pain causes discomfort during the day, and it can keep you awake throughout the night. Over-the-road drivers are susceptible to lower-back pain for several reasons. The job requires long periods of inactivity while maintaining the same position. These ergonomics result in a feeling of stiffness. Likewise, the constant bumping and jostling along...
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Heart month is a time to remember that drivers are the heart of America

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If we treated our tickers as well as our trucks, not nearly as many truck drivers would have heart disease. Every year since 1963, the President of the United States has proclaimed February as American Heart Month. When you’re on the road, it’s not hard to spot the warning signs of heart disease in fellow drivers. The most visible, obesity, is just one of the problems. Smoking, drinking, lack of exercise and poor diets all combine to clog vessels and arteries (and we’re not talking about rush hour traffic here). The road to a healthy heart begins with a simple...
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Truckers can get on the road to healthy lifestyles with slight adjustments

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It’s true that eating late can lead to weight gain. A key point to remember if you eat later than normal, is that the food needs to be protein-based and light. Also, eating late in combination with caffeine and alcohol can cause problems as we attempt to obtain restful sleep. The biggest mistake people make when they eat late is choosing foods that are generally heavy on carbs. Carbs convert to sugar and wreak havoc on blood sugar levels. The result is poor rest. Some people wake up with a sugar hangover. Then guilt sets in, and we think we...
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Taking control of your personal health is first step on the road to better...

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It’s common knowledge that exercising is beneficial to your health; in some cases, it’s even life saving. So why isn’t everyone exercising? We know making major life changes isn’t an easy task and taking control of one’s personal health is no exception. It can be overwhelming and difficult, especially while working and living on the road. The reasons for not attempting a program or failing at one vary from person to person, but with a support system, a solid plan and realistic goals; you can get on the road to better health. The first step is realizing that what you...