Top 3 Tips For Truckers Who Want To Quickly Improve Their Health

Little Rock, Arkansas – It’s almost that time. You know, that time when many of us will make new year’s resolutions with great hope and determination to make the coming year better than the one that has just passed. Undoubtedly the most common resolution is to improve your personal health.

Maybe you need to drop 10 or 20 pounds or get your blood sugar or blood pressure to healthy levels. Perhaps you want to exercise more and enjoy increased energy. Whatever your goals are it’s important to get good information and advice from professionals who are willing to help.

We had a chance to catch up with “trucker trainer” and founder of Rolling Strong, Bob Perry, to get his top tips on how truckers can begin to quickly improve their health in the new year.


Here are his top 3 tips for truck drivers who want to begin to immediately improve their health!

3. Always Keep Healthy Snacks Inside Your Fridge – It is hard to eat healthy. Unforeseen delays can come in many different forms when you are living over-the-road, so even the best and most well-thought-out meal plans can be interrupted.

That’s why Perry says it is imperative that every trucker keep healthy foods on hand and inside their fridge, especially foods packed with protein. “It’s very important first thing in the morning you gotta get that protein in your gut,” Perry says.

“It will keep you full. You won’t feel as hungry and you are less likely to make bad choices.”

So what are the best healthy snacks that are rich in protein? “The best snacks to keep inside your cooler are hard boiled eggs, cheese, walnuts, almonds, peanuts along with fresh fruit like bananas,” Perry says.

His favorite healthy snack truckers should reach for may surprise you. “My favorite is apple slices dipped in natural peanut butter,” Perry told us. “It will give you the energy you need to keep you going for the long haul.”


2. Moderation – Perry stressed the importance of making sure not to go overboard with any new health and exercise goals. “Never over extend yourself whether you are eating or in your fitness routine,” he says.

Perry emphasized it is important to sit down and plan out your meals, snacks and fitness routine. He cautioned against comparing your goals with those around you. “Don’t ever try to compare yourself to someone else because we are all different,” he says.

Perry stressed the key to success is to “Make a fitness plan, put it into action and follow it.”

1. Stretch Every Day – Life as a professional trucker subjects you to long periods of physical inactivity which can wreak havoc on your back, neck, shoulders, thighs and hamstrings. The best thing a trucker can do according to Perry is to make sure you are stretching consistently throughout the day.

“You know how when you sit extended periods of time and you feel your back get tight? Well it’s not so much your back that’s bothering you as it is your hamstrings because they also get tight,” Perry says.


There are many benefits of stretching Perry explained. “Stretching will help relieve tension and stress as well as back aches.”

Perry warned there is a right and wrong way to stretch. He says to make sure to “go slowly,” and “never bounce” when performing stretching exercises. Lastly he says “remember to inhale and exhale” emphasizing that your “breathing is very important” in order to reap the full benefits.

Follow these tips and have a safe, healthy and happy new year!


Check out Bob Perry’s Top 5 Health Tips in the Transportation Nation Network video series below!

#1 Top Health Tip





#2 Top Health Tip





#3 Top Health Tip





#4 Top Health Tip





#5 Top Health Tip

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