How one driver stays healthy on the road

Staying healthy while on the road can often be a challenge due to long stretches of driving. For some over-the-road intel on eating well, getting enough exercise, and keeping mental health in check while on the road, we enlisted owner-operater Sammy Lloyd. Sammy has driven over two million miles since getting his CDL 19 years ago and has been an owner since 2013. In 2017, he received his authority.

Here are the tips Sammy employs to keep him healthy while behind the wheel of his truck:

Your truck isn’t the only thing that needs fueling

Cook or assemble your meals: Sammy’s meal prep is simple and efficient. One of his go-to meals when driving is a salad with salmon, apple cider vinegar, and a little ranch dressing.

Keep a stash of healthy snacks: Sammy swears by hard-boiled eggs, celery with peanut butter, fruit cups, bananas. . .and the occasional piece of dark chocolate.

Stay hydrated: Prioritize water over sugary beverages. Sammy keeps six to eight gallons of water in his truck at all times, limits his soda intake, and drinks his coffee black.

Make sleep a priority: Sammy says that getting enough sleep helps him manage stress and keep his energy levels up. He gets seven hours of sleep each night and his cab set-up is all about comfort. He uses a standard twin mattress with a two-inch foam topper, memory foam pillows, and an alternative down comforter.

Keep moving — even when you’re parked

Bring along portable fitness equipment: Sammy keeps a 25-pound dumbbell on hand for bicep curls, and he also power walks whenever possible.

Practice short, quick exercises that can be done anywhere: Sammy does planks off his bed every night. Feeling inspired? This nine-minute workout can be done anywhere and without any equipment.

Use tech to your advantage: There are many apps, websites, and online communities that provide fitness recommendations or ways to track your daily food, water, and fitness. Find the best one that works for you.

Maintain your mind along with your machine

Keep your brain active: Podcasts, audiobooks, or music are a great way to fill up the time when driving. To take his mind off things, Sammy rocks out to country music or Queen.

Establish mindful routines: Sammy has been meditating daily for almost a decade. "Every night I go over my day. If something good happened, I’m grateful for it," he said. "If something didn’t go so well, I think about what I can learn from it." If meditating is not your thing, find something relaxing that will work for you.

Stay in touch with friends and family: Sammy makes time to call his close friends once a week. Whenever you can, set up scheduled calls ahead of time to make sure you don’t miss out on connecting with a loved one.

Connect with other drivers: Don’t underestimate the power of community. "I’m always asking for advice from as many people as I can get. I try and gather a lot of information and make me own decisions based on that," he said.

You can find Sammy driving down the road in his beloved Kenworth W900L or on his popular YouTube channel, MakeCents.

Sammy Lloyd collaborated with Uber Freight to share how he works to stay healthy on the road. The views and opinions expressed in this post are solely those of the individual being featured. Experiences may vary. This post is for informational purposes only and is not meant to be construed as medical or health advice.