For America’s 3.5 million professional truck drivers, health and safety aren’t optional; they’re the foundation of the job.
A driver’s ability to stay healthy and safe directly impacts not only their own well-being but also the lives of everyone sharing the highways with them. So says Jennifer Hedrick, CAE, president and CEO of the Women In Trucking Association (WIT). WIT’s mission is to champion the employment and advancement of women in trucking, foster connections, and recognize achievements.
Staying healthy on the road
Physical health plays a critical role in job performance. Truck drivers face risks such as fatigue, obesity, sleep apnea, and musculoskeletal injuries from sitting for long periods or lifting heavy cargo, says Hedrick. Without proper rest, nutrition, and medical care, these conditions can compromise alertness and reaction time. For drivers, staying healthy isn’t just about feeling good; it’s about being fit enough to safely control an 80,000-pound vehicle.
“When it comes to maximizing your health and minimizing obesity, rethink your plate to improve heart health,” advises Cindy Luisi, wellness coach with Rolling Strong, which is a corporate member of WIT. “Eat more plant-based foods and eat less animal-derived foods. Fill half your plate with vegetables at both lunch and dinner.”
Driving for long hours means sitting for long hours, according to Hope Zvara of Mother Trucker Yoga, who regularly speaks at WIT’s annual Accelerate! Conference & Expo. That sitting leads to stiff hips, tight shoulders, back pain, and poor circulation.
“Yoga helps reverse wear and tear, even if you practice 5 to 10 minutes a day,” says Zvara. “Think of yoga as preventative maintenance for your body. Just as you check your tires, oil, and fuel to keep your truck running, yoga helps keep your body’s systems functioning at their best.” You can do stretches right from your cab or next to your rig, she emphasizes.
Safety protects everyone
Safety on the road is equally essential, according to Laura Duryea of Boyle Transportation and co-chair of WIT’s Content Committee. Truck drivers must navigate heavy traffic, unpredictable weather, and tight delivery schedules. Federal regulations on hours of service, vehicle inspections, and drug and alcohol testing exist to keep both drivers and the public safe, but a single lapse in attention or equipment failure can have catastrophic consequences.
Safety tips for drivers include managing speed and following a safe distance between your truck and the vehicle ahead. A fully loaded semi can take the length of a football field to stop, so extra distance gives you the margin you need in emergencies.
Also, stay alert and fight fatigue. Take regular breaks as needed, rotate stretches of driving with rest, and listen to your body. If you’re tired, pull over.
Lastly, anticipate hazards. Scan far ahead and around your truck, watching for sudden lane changes, merging traffic, and weather shifts. Defensive driving means assuming the unexpected and being ready to react calmly.
