As a lorry driver, long hours, extended sitting, and fast food can strain your heart. The good news? Small changes can keep your heart healthy on the road. Here’s how to keep your heart in top shape while you keep driving.
1. Keep moving, even while on the job
Long hours behind the wheel make staying active tough, but regular movement is essential for heart health. Physical activity lowers blood pressure, reduces cholesterol, and strengthens your heart. Every couple of hours, pull over for a short walk or stretch to get your blood flowing. You don’t need a gym—just move whenever you can.
Top tip: Keep light dumbbells or a resistance band in your cab for quick strength exercises during breaks.
2. Make heart-friendly food choices
Grabbing fast food is easy, but it can strain your heart. Instead, pack heart-healthy snacks like nuts, whole grains, and fruit to keep your energy steady and support heart health. When prepping meals, focus on lean proteins like chicken or fish and plenty of vegetables. Reduce salt intake, as excess sodium raises blood pressure.
Top tip: Swap salty snacks like crisps for unsalted nuts or veggie sticks. Your heart will thank you!
3. Stay hydrated
Staying hydrated is essential for heart health. Dehydration forces your heart to work harder, increasing strain over time. Keep a large water bottle in your cab and refill it at each stop. While coffee and energy drinks boost alertness, too much caffeine can raise heart rate and blood pressure, so moderation is key.
Top tip: Add a slice of lemon or cucumber to your water for extra flavour and enjoyment throughout the day.
4. Manage stress
Long hours, tight deadlines, and traffic can add stress, which isn’t good for your heart. Chronic stress raises blood pressure and increases the risk of heart disease. Managing stress is just as important as staying active. Try breathing exercises or meditation apps during breaks to lower your heart rate. Remember to take breaks—driving stressed can lead to risky decisions.
Top tip: Listen to calming podcasts or music during stressful drives to help keep your mind and heart at ease.
5. Get regular check-ups
Staying on top of your medicals is essential for your licence, but it’s also crucial for heart health. High blood pressure and cholesterol can develop without symptoms, so regular check-ups help catch issues early. If you have concerns about your heart, speak to your GP—a quick chat could prevent bigger problems later.
Top tip: Always ask about your blood pressure and cholesterol during check-ups. Monitoring these numbers is key to heart health.
6. Sleep
Good sleep is vital for heart health, giving your heart time to rest and recover. Poor sleep increases the risk of heart disease and high blood pressure. Set a routine that allows enough rest between shifts and make your cab comfortable with a good pillow and blanket. Avoid heavy meals and caffeine before bed.
Top tip: Stick to a consistent sleep schedule, even on the road, to help your heart get the rest it needs.
The bottom line:
As a lorry driver, your truck keeps you moving, but a healthy heart is essential to keep you going. Small, manageable changes—moving more, eating better, managing stress, and staying on top of your health—can protect your heart and keep you driving.
Top tip: Start with one or two changes today. Your heart is your engine—take care of it, and it’ll take care of you. Safe travels!