Truck Driver Health: Stay Strong Physically and Mentally
How to reduce stress, stay active and improve sleep
Life on the road can be demanding, but it doesn’t have to affect your health and well-being negatively. These nine simple habits — along with annual physical exams — can help you stay healthy and in the best shape possible physically and mentally.
Reduce Your Stress
Meditation and mindfulness exercises can help you focus, alleviate aches and pains, boost your mood, calm your mind and body, and overall reduce the feelings of stress. Exercise has also been proven to be an affective aid to lower depression.
Ways to begin:
- Deep breathing. Just 5 to 10 minutes of focused breathing before or after a shift can bring benefits. Consider using “box breathing.” Close your eyes and visualize the sides of a box. Inhale for four seconds (one side of the box), hold for four seconds (the second side), exhale for four seconds (the third side), then hold for four seconds (the fourth side).
- Guided meditation. Relax and unwind during breaks. Join a meditation session using an app, a video or an audio recording.
- Practice gratitude. Think of three to five things you’re grateful for each day to gain a healthy sense of perspective.
Remain in Motion
Truck drivers sit in the same posture all day long, which tightens muscles and increases health risks. Getting 30 minutes of exercise five days a week can keep you in shape.
- Work exercise into your routine. Use the step of your truck to do a brief leg workout during pre- and post-trip inspections.
- Do a “lot lap.” Walk around the perimeter of the rest area or truck stop during your breaks.
- Stretch your muscles and joints. Perform shoulder and neck rolls at stoplights to relieve tension in your neck and upper back. Gently twist your upper body while seated to keep your spine flexible.
Improve Your Sleep
Sleep apnea — a condition where you stop breathing multiple times a night — affects 28% of CMV drivers. If left untreated, it can disqualify you from interstate travel. Three ways to stay road-worthy:
- Know the signs. Symptoms include loud snoring, excessive daytime sleepiness, and difficulty concentrating while driving.
- Lose weight. Obesity can contribute to sleep apnea. A well-balanced diet and plenty of exercise are the most beneficial and ideal ways to lose weight. Ask your doctor if a weight-loss drug could help. Tirzepatide (Zepbound®) is approved for treating mild-to-moderate sleep apnea — but only in combination with other therapies such as a CPAP (Continuous Positive Airway Pressure) machine.
- Get a sleep study. If you have any signs of sleep apnea, ask your doctor for a sleep study so you can get a definitive diagnosis.
Common Questions
Is truck driving hard on your body?
Due to the small size of truck cabins, drivers may not be able to move their muscles much even if they want to. Sitting on the same seat for hours can lead to neck and back pain and injury. But staying healthy and active while prioritizing regular movement into daily life will help counteract the effects of driving for long periods of time.
How to stay healthy as a truck driver?
- Get enough sleep and see a doctor if you suspect sleep apnea or another sleep disorder
- Prioritize drinking water and eating healthy snacks
- Incorporate exercise into your daily routine
- Go for walks around the parking lot when you stop for food or fuel
- Stretch your muscles and joints
- Practice deep breathing, guided meditation and gratitude
What is the 11/14 rule for truck drivers?
The 11/14 rule is part of FMCSA’s hours-of-service (HOS) regulations and limits drivers to a maximum of 11 hours of driving within a 14-consecutive-hour on-duty window. The 14-hour clock starts when a driver begins work and includes all on-duty time — such as driving, loading, fueling and inspections. Once the 14-hour window ends, drivers must take at least 10 consecutive hours off duty before driving again. A 30-minute break is also required after 8 cumulative hours of driving time.
What is the 7/3 rule in trucking?
The 7/3 rule, also called the split sleeper berth rule, allows eligible drivers to split their required 10-hour off-duty period into two breaks: at least 7 consecutive hours in the sleeper berth and at least 3 consecutive hours off duty or in the sleeper berth. When used correctly, this split pauses the 14-hour driving window, giving drivers more flexibility to manage rest, traffic, loading delays and delivery schedules — while staying compliant.
