Wednesday, January 6, 2016

Trucking: Tips to Staying Healthy on the Road!

Now that 2015 has come and gone, we look forward to 2016 and what it has in store for us. With the dawning of a new year spurs resolutions, and one of the most popular is health and fitness. Every new year we all strive to lose weight, exercise more, eat right and just keep fit, but usually by spring most of us have lost the momentum and return to our old habits.
If you work in the transportation industry and spend long hours driving and living in your truck you may argue that having time to eat right and exercise is impossible. But nothing is ever impossible, so here are a few ideas to help you keep fit and healthy in 2016!

1. Eat Right

Try to avoid fast food restaurants or buying chips or sugary snacks while on the road. If fast food is your only option order salads or grilled chicken or fish items. Avoid anything battered and deep fried or foods loaded with cheeses or sauces. Try to pack your own food for your trip, include dried fruits, nuts, canned goods such as beans, vegetables and fish. Also have plenty of veggie and fruit juices along with water to help keep you hydrated and get your vitamins in. Be sure to watch your portion size, try eating small meals throughout the day instead of big meals at the end of the day and make sure to eat breakfast!

2. Exercise

Doing traditional exercises is more difficult to do while on the road but there are still ways to get your daily workout in. If you don't want to go for a run during a rest period a walk can be just as beneficial. Try walking at a moderate pace for at least 15 minutes and do simple leg and arm stretches, as long as you're moving your body and able to raise your heart rate you will benefit from these aerobic exercises. Weight training is also very beneficial and easier than you think to do on the road. Bring a set of dumbbells with you and during your rest periods do 12-15 reps, this will help in achieving a full body workout. So any opportunity that you have, keep your body moving!

3. Exercise your Mind

Just as exercising your body is important, so is exercising your mind. While on the road you can bring with you audio books or music to listen to in order to keep your mind stimulated and help reduce boredom.

4. Sleep

Sleep is key to resting your body and mind! Try to get at least 8 hours of sleep every night. If you have difficulty sleeping on the road bring ear plugs and a sleeping mask to help block out noise and light. Avoid exercising and eating at least 3-4 hours before heading to bed and try to keep your sleeping area clean and at a cooler temperature.

These are just a few tips to incorporate into your daily routine that will help improve your health and fitness while on the road. And if these tips still seem a bit overwhelming start with small goals and just remember, where there's a will....there's a way!

About Keystone Western
Founded in 1990, Keystone Western provides asset – based logistics solutions for TL and LTL dry van and open deck shippers throughout North America. They also provide warehousing, regional cartage, intermodal services, logistics analysis and 3PL services. Their success has been built on reliable and cost-effective solutions for their customers. To learn more visit:

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