Long-haul Truck Drivers

At a glance

Working as a long-haul truck driver can be stressful. It may be difficult to keep a healthy diet, find time to exercise, and stay safe when driving a big rig. Truck drivers can improve their health and safety by staying connected with friends and family, making healthy choices, and driving safely.
A blue semi-tractor trailer driving through the mountains.

The life of a long-hauler

Long-haul truck drivers operate heavy trucks and tractor-trailers (having a capacity of at least 26,000 pounds Gross Vehicle Weight). These drivers are essential to transporting goods in the United States. However, high job demands and low control (e.g. tight delivery schedules, delays) may cause stress and lead to poor health. Compared to U.S. adult workers, truck drivers have higher rates of heart disease, diabetes, hypertension, and obesity.

By law, drivers of commercial vehicles and trucks are permitted to drive up to 11 hours during the 14 consecutive hour period after coming on duty, then take a mandatory 10-hour break.1 Long freight delivery routes often require long-haul truck drivers to sleep away from home.

Life on the road makes it difficult to live healthy because of:

  • Irregular schedules
  • Long hours
  • Little physical activity
  • Limited access to healthy foods on interstate highways
  • Stress

Health risk factors

Hear more about these topics in Dr. Sieber's recent interview on the Fit Driver podcast!

Long-haul truck drivers may experience depression because of stress, isolation, and job demands, including:

  • Extended amounts of time away from family and friends
  • Long work hours
  • Irregular work and rest schedules
  • Being alone on the road
  • Monotony and fatigue

Truck drivers may also deal with unclear expectations from employers and customers, violence, and discrimination. These factors can affect mental well-being.

Truck drivers are more likely to be overweight compared to other workers.3 Being overweight can increase the risk of other health problems. Diabetes is more common in truck drivers than other workers in the U.S. working population.3

Healthy food options and opportunities to exercise can be hard to find on the road. This can lead to poor diet and exercise habits.

Truck stops may not have exercise facilities or well-lit walking paths. These are also high-traffic areas, which may make it unsafe for walking. This may deter drivers from exercising around parking areas. Tight schedules may also make it hard to find time to exercise.

Cigarette smoking is more prevalent among truck drivers compared to other U.S. workers. Some drivers may smoke to help combat fatigue.4

  • Unrealistic deadlines can increase the likelihood of unsafe actions.5
    • Drivers may get distracted, speed, or violate driving-hour regulations.5
    • Some may keep driving despite fatigue, bad weather, or heavy traffic.5
  • Seat belts can save lives, but not all drivers use them.
  • Slips, trips, and falls may cause injury, especially in winter.6789

Recommendations

If you are a truck driver, try these tips if you feel symptoms of work-related stress or depression.

Stay connected

Talk to family and friends often and schedule social activities outside of work.

Get a traveling companion. Dogs and cats make great company!

Take care of yourself

Eat healthy and exercise when possible. Take care of yourself to feel good about yourself.

Get seven or more hours of sleep a night.

Seek help

If you feel stressed or depressed, talk to your doctor. Use resources offered by your employer, such as Employee Assistance Programs (EAP).

Here are some ways you can stay healthy on the road.

Choose healthy food and drinks

Pack healthy meals, snacks, and drinks. Look for the healthier food options at truck stops.

Exercise

CDC recommends getting at least 30 minutes of physical activity, 5 days a week.10 This can improve your sleep, reduce your stress, and help make you more alert.

Work schedules can make it difficult to find time to exercise. Even three 5 to 10-minute walks a day are beneficial:

  • 10 minutes in the morning
  • 10 minutes at lunch
  • 10 minutes at dinner or before bed
Keep Reading: Healthy Weight, Nutrition, and Physical Activity

If you smoke because you are tired, there are other things you can do to stay awake.

  • Get seven or more hours of sleep a night.
  • Drink more water.
  • Increase physical activity.
  • Increase omega-3 fatty acids, which can boost your alertness when eaten regularly.
Keep Reading: Fatigue and work

Get help quitting smoking‎

There are proven treatments that can help people quit smoking.
How to Quit Smoking

What employers can do

  • Allow adequate time for your drivers between routes and deliveries to account for delays.
  • Ensure your drivers' schedules aren't so tight that they might violate hours-of-service rules to make on-time deliveries.
  • Be sure your drivers adhere to cargo securement and weight limits.
  • Train your drivers in safe driving techniques and ways to avoid drowsy or distracted driving.
  • Remind your drivers how important seat belts are during training and safety meetings.
  • Ensure your entry-level truck driver training is thorough and meets current needs.
  • Ensure your highest level of leadership commits to your driver safety programs.

What drivers can do

  • Buckle up on every trip. Seat belts can prevent injuries and deaths from crashes.
  • Get enough sleep. The National Sleep Foundation recommends healthy adults get 7 to 9 hours of sleep a night.
  • Stay focused on the road.
  • Minimize slip, trips, and falls.
    • Use the 3-point contact system when you get in or out of the cab.
    • Securely grip hand holds.
    • Keep your footwear clean and dry.
  • Plan for adequate time for your travel and deliveries to account for road conditions and other delays.

Partner resources

Government agencies

Federal Motor Carrier Safety Administration (FMCSA) of the Department of Transportation
Occupational Safety and Health Administration (OSHA): Trucking industry
Washington State Department of Labor and Industries Trucking Injury Reduction Emphasis Project

Non-profit and professional organization

National Safety Council: Road safety
National Academies of Science, Engineering, and Medicine: Transportation Research Board
Print
Content Source:
National Institute for Occupational Safety and Health
  1. Summary of Hours of Service Regulations | FMCSA (dot.gov)
  2. Crizzle AM, McLean M, Malkin J: Risk factors for Depressive Symptoms in Long-Haul Truck Drivers. Int J Environ Res Public Health 2020 Jun; 17(11):3764. doi: 10.3390/ijerph17113764
  3. Sieber WK, Robinson CF, Birdsey J, Chen GX, Hitchcock EM, Lincoln JE, Nakata A, Sweeney MH. 2014. Obesity and other risk factors: the national survey of U.S. long-haul truck driver health and injury. Am J Ind Med 57:615-626. Obesity and Other Risk Factors: The National Survey of U.S. Long-Haul Truck Driver Health and Injury - PMC (nih.gov)
  4. Williamson A, Sadural S, Feyer AM, Friswell R. 2001. Driver Fatigue: A survey of professional long distance heavy vehicle drivers in Australia. Canberra, ACT: Australian Transport Safety Bureau. Accessed online December 18, 2013.
  5. Chen G-X, Sieber WK, Collins JW, Hitchcock EM, Lincoln JE, Pratt SG, Sweeney MH: Truck driver reported unrealistically tight delivery schedules linked to their opinions of maximum speed limits and hours-of-service rules and their compliance with these safety laws and regulations. Safety Science 133 (2021) 105003.
  6. Trips, slips, and falls - Truck News
  7. Driver Slip and Fall Prevention - SafeMT.com
  8. slip_and_fall_hazards_for_truck_drivers.pdf (ihsa.ca)
  9. Slips, Trips & Falls (keeptruckingsafe.org)
  10. https://www.cdc.gov/physical-activity-basics/guidelines/index.html