Being a lorry driver has its perks—freedom on the open road, quiet moments, and the satisfaction of keeping the country moving. But it also comes with challenges, like long hours sitting, unhealthy roadside meals, and managing conditions like high blood pressure. The good news is, staying fit while managing your health is possible. With a few smart habits and some planning, you can take care of yourself without sacrificing the job you love.
1. Move whenever you can
While you can’t always control your time behind the wheel, you can make the most of your breaks. Stretch your legs, walk around, or do a few quick exercises like jumping jacks or lunges. Even keeping a resistance band in your cab can help. These small movements add up and combat long periods of sitting.
Top tip: Set a reminder every couple of hours to stretch or walk. It’ll boost circulation and help manage high blood pressure!
2. Pack your own meals
Roadside meals like burgers and chips aren’t the healthiest, especially when managing high blood pressure. The key is to reduce salt, saturated fats, and processed foods. A simple solution? Pack your own meals and snacks! Opt for grilled chicken wraps, salads, or whole grain sandwiches, along with snacks like unsalted nuts, fruit, and veggie sticks. Healthier choices not only help manage your blood pressure but also leave you feeling more energized.
Top tip: Prep meals ahead when you’re home, so you have easy, healthy options to take on the road.
3. Stay hydrated
Long drives often lead to drinking coffee or energy drinks, but too much caffeine can raise blood pressure and cause jitters. Instead, drink more water throughout the day. Keep a reusable bottle in your cab and aim for a couple of litres daily to stay hydrated, manage blood pressure, and boost energy without the caffeine crash.
Top tip: Herbal teas like chamomile or peppermint are a great, warm alternative that won’t spike your blood pressure.
4. Watch your breathing
Stress can raise blood pressure, and driving often brings plenty of it—traffic, deadlines, and other drivers. Deep breathing exercises can help lower stress and blood pressure.
Try this: When stressed, take a few minutes to breathe slowly. Inhale for four counts, hold for four, and exhale for four. This simple technique calms your nervous system and helps reduce blood pressure.
Top tip: Use a mindfulness app for guided breathing sessions during breaks—it’s like having a stress coach in your pocket!
5. Get regular checkups
As a lorry driver, it’s easy to skip health checkups, but regular blood pressure monitoring is crucial. Stay on top of appointments, especially if you’re on medication, to catch any issues early and maintain peace of mind.
Top tip: Use a home blood pressure monitor to check your levels while on the road.
6. Prioritise sleep
Getting enough rest can be challenging with early starts and late finishes, but poor sleep can worsen high blood pressure. Create a comfortable sleep setup in your cab, use earplugs, and aim for 7-8 hours of sleep when possible.
Top tip: Wind down with a calming routine like reading or listening to music to improve sleep quality, even if it’s just for a few hours
The Bottom Line
Being a lorry driver in the UK doesn’t mean sacrificing your health. Stay active, eat well, manage stress, and monitor your blood pressure to stay fit. Small, consistent changes can make a big difference.
Safe driving and good health go hand in hand—take care of yourself on and off the road!