Being a lorry driver in the UK isn’t just about long roads and tight schedules—it’s about staying fit and healthy during long hours on the road. The job can be challenging, but with a few simple steps, you can make life on the road easier and more enjoyable. Here’s how to take care of yourself while doing what you love.
1. Move More – Even in the Cab
Sitting for long periods takes a toll, but small movements can help. Take short walks during breaks and stretch your legs, arms, and back to reduce stiffness. A resistance band is a great tool for quick stretches or strength exercises when parked. Small movements add up, helping you feel less stiff after long shifts.
Top tip: Set a reminder to move every couple of hours. A quick stretch makes a big difference by day’s end.
2. Eat Smart – Without Sacrificing Taste
Fast food is tempting but not ideal for your health. Stock up on healthy snacks like nuts, fruit, or pre-made sandwiches with lean protein. Preparing meals before you hit the road helps avoid impulse buys and gives you control over your diet. Balance is key—treat yourself occasionally, but aim for healthier options most of the time.
Top tip: Pre-pack meals the night before for healthier choices and convenience on the go.
3. Stay Hydrated – Keep Your Energy Up
It’s easy to forget to drink water while focused on driving, but staying hydrated keeps you alert and energized. Keep a large water bottle in your cab and sip regularly to prevent fatigue and dehydration. Limit energy drinks and coffee, as water with a splash of juice is a better choice to maintain steady energy.
Top tip: Invest in a reusable water bottle and refill it during breaks.
4. Mind Your Mental Health – Stay Connected
Long hours alone can affect your mental well-being. Stay connected with loved ones through quick calls or messages during breaks—it can lift your spirits. Podcasts and audiobooks also keep your mind active, boosting your mood and making time pass quicker. Don’t hesitate to seek support if needed—it’s okay to talk to someone.
Top tip: Save podcasts or audiobooks for long drives to stay engaged and make time pass faster.
5. Get Enough Sleep – The Ultimate Reset
Sleep is crucial for your health, and tired driving is dangerous. Establish a routine that allows for proper rest between shifts. Invest in a comfortable pillow or blanket to make your cab feel more like home. Avoid screens before bed—reading or calming music can help you fall asleep faster and wake up refreshed.
Top tip: Create a “sleep kit” with an eye mask, earplugs, or soothing playlists to help you unwind before bed.
6. Set Goals – Small Steps Lead to Big Wins
Making big lifestyle changes can feel overwhelming, so start small. Focus on one thing at a time—like adding fruit this week and a short walk next week. Small changes can turn into lasting habits, and soon you’ll feel healthier and more energetic without drastic adjustments.
Top tip: Write down small goals and check them off as you go for motivation.
The bottom line
Being a lorry driver in the UK doesn’t mean sacrificing your health. With some planning and small changes, you can stay fit, eat well, and maintain your mental health on the road. Take care of yourself, and those long hauls will feel easier!
Top tip: Small steps lead to big results. Start today, and you’ll soon notice the difference. Safe travels!