Passing a DOT physical is essential for commercial truck drivers to maintain a CDL. Since this exam evaluates overall health, staying in good shape year-round makes passing much easier. Long hours on the road, irregular schedules, and limited access to healthy food can make maintaining wellness a challenge, but with the right habits, drivers can improve their health and be better prepared for their next DOT physical.
Daily Habits to Maintain Good Health
A DOT physical isn’t just a one-time checkup—it’s a reflection of your overall well-being. Implementing healthy habits can help you meet the medical standards required to stay on the road.
Stay Hydrated
Dehydration can lead to fatigue, headaches, and even high blood pressure. Drinking plenty of water throughout the day keeps your body functioning properly. Aim for at least 64 ounces daily, and avoid excessive consumption of sugary drinks or energy drinks.
Eat a Balanced Diet
Roadside diners and truck stop food can be high in salt, unhealthy fats, and processed ingredients. Try to pack healthier snacks like nuts, fruit, and lean protein. Opt for grilled instead of fried food and watch your sodium intake to keep your blood pressure in check.
Get Enough Sleep
Fatigue is a major concern for truck drivers. Aim for 7-9 hours of sleep each night to help regulate blood pressure, reduce stress, and maintain focus on the road. If you suspect sleep apnea, seek medical attention, as it can impact both your health and DOT physical results.
Maintain a Healthy Weight
Excess weight can contribute to high blood pressure, sleep apnea, and other conditions that might impact your ability to pass a DOT physical. Simple changes like portion control, choosing whole foods, and incorporating light exercise can help manage weight.
Exercises for Truck Drivers
Finding time to exercise can be difficult with a busy schedule, but regular movement is essential for staying in shape and keeping your body functioning well. Here are a few easy ways to stay active:
Stretching
Long hours in the driver’s seat can cause stiffness and poor circulation. Stretching your legs, back, and shoulders during rest breaks helps prevent muscle pain and improves flexibility.
Walking
A brisk 10-15 minute walk at truck stops or rest areas can improve cardiovascular health and circulation. Walking is a simple yet effective way to help maintain a healthy heart.
Bodyweight Exercises
Simple exercises like squats, push-ups, and lunges don’t require a gym and can be done in small spaces. These strengthen your muscles and improve endurance.
Resistance Bands
Lightweight and portable, resistance bands allow for strength training on the go. Use them to work out your arms, legs, and core between stops.
Managing Stress and Blood Pressure
Stress and high blood pressure are common concerns for truck drivers, and both can affect DOT physical results. Managing stress and keeping blood pressure at a healthy level is key to staying fit for driving.
Practice Deep Breathing
Taking slow, deep breaths for a few minutes each day can lower blood pressure and reduce stress. Try this before bed or during breaks.
Cut Back on Caffeine
While coffee and energy drinks help keep drivers alert, too much caffeine can spike blood pressure and increase anxiety. Consider switching to herbal tea or limiting caffeine intake in the afternoon.
Limit Salt Intake
Processed foods and fast food meals are often loaded with sodium, which can raise blood pressure. Choose low-sodium options when possible, and cook your own meals when you have access to a kitchen.
Take Time to Relax
Whether it’s listening to music, calling family, or simply enjoying a few moments of quiet, taking time to relax helps lower stress levels and keeps you focused on the road.
Get Your DOT Physical with Occmed Associates
A DOT physical isn’t something you prepare for overnight—it’s a reflection of your ongoing health. Staying hydrated, eating well, exercising, and managing stress all make sure you’re ready when it’s time for your next exam.
If you need a DOT physical, OccMed Associates is here to help. Our Lubbock occupational medicine clinic provides thorough exams to keep you compliant and on the road. Schedule your appointment today to ensure you meet all health requirements with confidence.