2021: a new year, new start for truckers

Making mealtimes manageable.

Are you considering making some changes to improve your overall physical and mental health?

Want to eat more healthily this year but don’t know where to start? We know working and living on the road can make it difficult for busy drivers to maintain a balanced diet, especially when having to grab food on the go. So we’ve compiled some tips to help make meal planning easier:

· Preparation really is everything – batch cooking your meals in advance can help you plan for the week ahead and save time. Hearty stews, casseroles, soups and curries all work well as they can be thrown into a slow cooker and are easy to freeze.

· Choose filling foods – jacket potatoes, lentils, beans, eggs, wholemeal pasta and rice, lean fish and meats help you feel fuller for longer.

· Don’t forget your 5 a day – if you’re not a big fan of fruit and veg try mixing it into your meals – toss some berries in to your morning cereal, throw different veggies into your favourite beef stew or replace that sponge pudding with banana in your custard.

· If you get caught out don’t worry – being away from home can make cooking hard. If you do dine out, try to choose healthy options such as soups or a lean sandwich with a side salad.

· Snacking isn’t always bad – eating little and often can boost energy levels. Fill your cab with handy snacks such as fresh fruit, nuts, oatcakes, reduced-sugar cereal bars and low-fat cheese and yoghurts to tie you over to your next break.

Remember to also keep yourself hydrated with plenty of water and try not to drink too much caffeine.

- John Beamson, Truckers Who Run

A fitness community for all.

A healthy diet goes hand in hand with fitness. You don’t have to be an athlete to stay fit.  Exercise is accessible for all, regardless of your ability. ‘Truckers Who Run’ is a dedicated social media group for drivers, offering advice and inspiration for truckers wanting to take up exercise or set themselves new physical challenges.

The group has 3,000 members and is currently managed by John Beamson and Lee Gibson – former truckers who met on the job whilst sharing exercise tips. The community is strong – truckers from all over the UK and even Europe engage with one another on a regular basis offering support and positive encouragement, sharing tips for exercise techniques, nutrition and even convenient parking to help drivers get out from behind the wheel. Recently female group administrators were also introduced to provide a different perspective and encourage more female drivers to join the community.

Staying determined.

2020 was a challenging year with lockdowns and local restrictions, however this didn’t deter the group’s members.  Quite the opposite as John Beamson explains, “We saw drivers thinking outside of the box – equipping themselves with resistance bands, yoga mats and weights, taking up running in between shifts.” The drivers became more determined and self-sufficient and used the group to spread positivity. “We’ve seen a rise in drivers wanting to improve their health and also their flexibility; it’s so important as you get older to stretch properly, especially if you’re sat driving all day. Both men and women have been trying yoga.”

John’s advice for beginners wanting to try new exercises:

· Don’t compare yourself to others or previous versions of yourself. Your body will be different to what it was when you were younger and that’s okay, accept where you are now and begin from there.

· Don’t be afraid to go back to the beginning many times.  Do what is right for your fitness level.

· Do focus on what you can control whether that be exercise, your diet or how you spend your free time.  This is especially important with all the changes that are happening in the world around us.

The power of sleep.

Good quality sleep is just as important as nutrition and exercise for your overall health and wellbeing. Without enough shuteye you may experience slower reactions, grogginess, and a weakened immune system. Sleep deprivation can prove particularly dangerous for truckers as it increases your chances of drowsiness at the wheel which could lead to road collisions.

If you struggle to drop off at night we recommend:

· Investing in good quality, comfortable bedding and blocking out light and noise with an eye mask and ear plugs.

· Creating a bedtime routine which involves winding down an hour before you go to sleep. Avoid eating heavy meals, drinking caffeine/alcohol or having too much screen time and instead try reading, listening to relaxing music or a podcast.

· Keep your cab cool and refresh the air regularly throughout the day by opening the windows.

- Kieran Binns, Truckers Samaritans

Mentally fit and well.

Your mental health is as equally important as your physical health. Kieran Binns, a trucker with 15 years of experience, started the social media group ‘Truckers Samaritans’ in 2018 as he became aware of drivers needing a safe and respectful space to share their experiences and ask for help and advice during difficult situations.

Working away in particular, can prove pretty lonely for truckers with most missing loved ones, home comforts and regular conversations. The group encourages drivers to speak freely about work and personal pressures as well as offering general guidance on trucking queries such as hours, wages and available work.

It provides practical advice along with a place to make friends with like-minded people. “The best thing you can do in any situation is listen. We’re drivers ourselves so we understand what the members are going through – we’re not professionally qualified to offer counselling, but we’ll always help where we can and draw from our own experiences,” explains Kieran.

Keep talking and keep in touch.

Communication is so important in this industry, something Kieran strongly believes in, especially during uncertain times. He’s heard many stories of drivers facing job uncertainty, dealing with stress at work and home during the pandemic which can all have a detrimental effect on a person’s mental health.

“The most important thing is having a network around you – be it your partner, children, parents, friends, colleagues or even your boss – you need that support, no positive changes can take place unless you talk about it to someone. Pick up the phone and call someone, especially if you are working away.”

The group has already had a powerful impact on the community, with it proving a literal lifeline for some, “I’ve had two people on two separate occasions tell me they wouldn’t be here if it wasn’t for the group. I got a lump in my throat hearing that, it reminds me of why we’re doing it.”

This year is about you.

Whatever your new objectives are, ensure they are right for you and are attainable. They don’t need to be ambitious, just small steps to ensure you have a happy, healthy and fulfilling year.

Useful link:

Public Health England ‘The Eatwell Guide’

What goals have you set yourself this year?

Share with us your plans for 2021 below or perhaps you have some great lifestyle tips for fellow truckers? We’d love to hear them.