Staying Healthy on the Road: Wellness Tips for Roehl Drivers

Post Date - Oct 17, 2025

As the weather cools down and the busy holiday shipping season ramps up, it’s more important than ever to take care of your health on the road. Truck drivers travel hundreds of miles each day, stopping at truck stops, rest areas, and drop-off points—each interaction bringing new opportunities to pick up germs or fall out of healthy routines. But with a few smart habits, you can keep your immune system strong, your energy up, and your focus sharp all season long.

We believe a healthy driver is a safe, successful driver—and we’re committed to supporting our drivers every step of the way. That’s why our Meals & Wheels video series, led by Roehl Employee Wellness Coordinator Tianna V., is all about sharing realistic, driver-friendly ways to prioritize wellness on the road—from smart shopping tips to in-truck cooking hacks. Building on some of those ideas, here are a few health tips to keep you rolling strong this fall:

1. Fuel Your Body with the Right Foods

When you’re constantly on the go, it’s easy to rely on fast food and gas station snacks. But small changes to your diet can make a big difference.

Pack smart snacks like nuts, jerky, fresh fruit, veggies, or protein bars so you’re not at the mercy of the chip and candy aisle.
Look for grilled options instead of fried when eating out, and try to include at least one vegetable with each meal.
Add variety to your meals with foods rich in vitamin C, iron, and omega-3s—like leafy greens, fish, and citrus. These nutrients give your immune system extra backup during cold and flu season.
And don’t forget hydration! Keep a refillable water bottle in your cab and aim for 64 to 100 ounces a day to keep your body functioning at its best.

For more ideas, check out Roehl’s Meals & Wheels episodes, where Tianna shares healthy ways to stock your cab and prepare simple, nutritious meals on the road.

2. Move When You Can—Even in Short Bursts

You don’t need a gym membership to stay active. A few minutes of movement throughout your day can improve circulation, ease stiffness, and keep your immune system strong. When starting a new exercise routine, it is important to start slow and build in rest days, especially if you have not exercised in a long time. Your body needs time to adjust and recover after exercise, so start small and add once things become easy for you to complete.

Take a 15-minute walk during breaks or after fueling up. Even short walks make a difference.
Try quick bodyweight exercises like squats, push-ups, or lunges next to your truck.
Use light equipment like resistance bands or a kettlebell—both easy to store in your cab—for short strength sessions.
Stretch your shoulders, neck, and legs regularly to avoid tension and keep your posture healthy behind the wheel.

3. Prioritize Rest and Recovery

Sleep is one of your body’s best defenses against illness, yet it’s often one of the first things to slip when schedules get hectic.

Aim for 7+ hours of sleep each night. A consistent sleep schedule—going to bed and waking up at the same time—can help regulate your body’s rhythm. Build a bedtime routine to help create habits that tell your brain its time to get ready for bed.
Make your cab sleep-friendly with blackout curtains, a good mattress topper, and earplugs or a white noise machine to block out disruptions.
If you start to feel sick, give yourself time to rest. Pull over safely, hydrate, and take a break to recover before getting back on the road. Driving sick can affect your reaction time and put you at risk for violations.

4. Practice Good Hygiene

Truck stops and loading facilities see thousands of people daily. A few basic hygiene habits go a long way in keeping germs at bay:

Wash your hands with soap and water for at least 20 seconds—before eating, after fueling, and after using restrooms.
Keep hand sanitizer and disinfectant wipes handy for quick clean-ups when sinks aren’t available.
Use a paper towel to open doors after washing to avoid re-contaminating your hands.
Avoid touching your face with unwashed hands—your nose, mouth, and eyes are easy entry points for germs.

5. Manage Stress and Mental Health

Life on the road can be isolating, especially as the days get shorter. Taking care of your mental well-being is just as important as physical health.

Stay connected with friends and family through calls or video chats.
Use downtime to listen to music, podcasts, or audiobooks that keep your mind engaged and your mood lifted.
Try relaxation techniques like deep breathing or short mindfulness sessions to ease stress and refocus.
Keep a simple first-aid and wellness kit in your truck stocked with essentials like vitamins, cold medicine, pain relievers, and bandages—so you’re ready for anything.

Keep Delivering Success—For Yourself

Taking care of your health on the road doesn’t have to be complicated. With small, consistent habits, you can keep your energy high, your immune system strong, and your mind clear—no matter how many miles you’re logging.

At Roehl, we’re committed to supporting your wellness journey. Staying healthy isn’t just about today’s run—it’s about building a long, rewarding career and life on the road. If you’re looking for a carrier that puts you first, learn more about opportunities open now at Roehl.