It can be tough to lead a healthy life out on the road. Fast food is available at every exit and a salad is always more expensive than a hamburger. And long service hours make it difficult to find time for exercise. These conditions can contribute to obesity, heart disease, and a myriad of other chronic diseases and ailments. It’s not always easy to stay healthy on the road, but it’s worth a little effort. The decision to make changes that lead to a healthier lifestyle is the first step. Start with small changes; they will make the transition much easier on your mind and your body. Here are some suggestions to get you started.
- Develop a plan. Evaluate what habits might be affecting your health and determine where to make changes. Create a schedule of daily activities including meal times and personal time. By following a schedule, you will be less likely to overeat, and more likely to squeeze a quick workout into the day.
- Make the commitment to exercise. Try to find time to be active for at least two and a half hours a week. Include activities that raise your heart rate and strengthen your muscles. You can even use your vehicle inspection as a way to get some extra exercise. Do squats and bends while inspecting under the truck and trailer, and while checking lights and fittings. Start by exercising at least once a week, and slowly work up to more. According to the Centers for Disease Control, physical activity helps to:
- Maintain and/or lose weight;
- Reduce high blood pressure;
- Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer;
- Reduce arthritis pain and associated disability;
- Reduce symptoms of depression and anxiety.
- Eat healthier food. Take time to really look at the nutritional information of the food on the menu of your favorite restaurant. A lot of restaurants now post this information on their website, so you can choose a healthy option to order before going to the restaurant. Also , look at the nutrition facts labels on food at the grocery store. Look for healthier or lower-calorie items or alternatives such as a sweet potato instead of fries, or grilled instead of fried meats.
- Carry healthy snacks in your truck. Snacking is a good thing. Just make sure to snack on a schedule and with the recommended portion sizes. Add healthy snacks to your daily routine, such as fruits, nuts or protein bars, and you could cut down on portions for lunch and dinner. Purchase snacks from a grocery store or farm stand when you can, for fresher products.
- Always keep water on hand. Instead of coffee, drink water! Staying hydrated is very important, and water is the best way to hydrate and flush your system. Drink close to half your body weight in ounces every day. For example, if you weigh 200 pounds, drink close to 100 ounces, or 12.5 cups of water each day. Up to 60% of the human body is water. The brain is composed of 70% water, and the lungs are nearly 90% water, so you don’t want to get dehydrated.
- Get plenty of rest to repair the day’s damage. Rest is especially important in maintaining a healthy lifestyle. Schedule enough rest time to recharge your body so you feel refreshed. Remember, fatigue can be dangerous.
- Wash your hands before eating to reduce the risk of getting sick. The simple act of frequent hand-washing has the potential to save more lives than any single vaccine or medical intervention. Viruses and bacteria spread easily. According to the U.S Food and Drug Administration, a virus can be transferred up to 20 minutes after the initial contamination. So wash your hands regularly to reduce the risk of infection.
- Quit smoking already! Smoking is not a healthy habit, so make a commitment to quit (it will also save you money!). Smoking is the largest cause of preventable death in the world. It can cause lung cancer, respiratory disease, heart disease, and is not in any way conducive to a healthy lifestyle.
- Reduce stress. Stress can cause many health issues including fatigue, headaches, and problems with digestion. It also handicaps cognition and the ability to weed out unnecessary negative thoughts. Total avoidance of stress is not possible, however, there are ways to manage and lessen stress. It is important to identify the root cause of your stress and be aware of the emotional response you have towards it. An honest and realistic evaluation of changes you need to make in your environment is one of the best ways to relieve stress. It’s amazing how having a plan can reduce your stress level significantly.
These are just some of the changes you can implement to begin a healthier lifestyle. Ask your doctor about others ways to live a healthier lifestyle at your next checkup. It pays to stay healthy. You’ll have more energy; you’ll take fewer sick days and have fewer doctor bills. Even small changes can make a big difference in how you feel, so give it a try.