Spending most of your days sedentary while driving can have lasting negative effects if you don’t take proactive steps to keep yourself healthy. According to the Centers for Disease Control (CDC), truck drivers have higher rates of heart disease and hypertension than other U.S. adult workers.

Luckily, there are small changes you can make that will make a huge difference in your overall health and even mental well-being.

Ditch the fast food
Make a point to only have fast food as a last resort. Incorporate meal planning into your trip planning, choosing healthy meals that focus on good protein to keep you fueled. It matters what type of food you eat, just like it matters what type of fuel you use in your truck.

Invest in equipment like a 12-Volt Portable stove, roaster, frying pan and/or saucepan to cook your own meals in your cab.

Snack healthier
Also, prepare your snacks ahead of time so you’re not tempted by easy, unhealthy options at truck stops. Focus on protein-loaded food here, like Greek yogurt bars, seeds and nuts, and hard-boiled eggs, as well as fruits and vegetables.

Make time for movement
Your day is busy, but even five minutes of movement can make a difference. Create an exercise routine that works for you to complete easily at a truck stop. Think jumping jacks, push-ups, and sit-ups, which require no equipment.

Start small. If those seem like too much right now, just walk or jog around your truck as many times as you can.

Do in-cabin stretches
There are stretches you can do in your seat, and on your sleeper in your cabin if applicable, that will make your body feel better. Research yoga poses that can be done while sitting or lying down and those that will help with back pain after a long day of driving.

Mother Trucker Yoga has lots of tips and tricks to help truck drivers incorporate movement into their daily lives.

Meditate
Health isn’t just about your physical well-being. Taking time to clear your mind for a few minutes can make a huge difference. When you have downtime, find a comfortable sitting position in your cab, close your eyes, and start taking slow, deep breaths. Keep going for as long as you want or can.

It can help to create a comfortable, dark environment to do this if you are able. Pull your privacy curtain, if you have one, and play relaxing music on a device. It’s completely normal to have trouble focusing when you first start meditating. Consider searching for a guided meditation online if you are really struggling.

Invest in a foldable bike
If you like biking and your routes take you to places with accessible trails, consider purchasing a foldable bike to take on your jobs. It’s a fun way to get in movement, and being outside is great for mental health.

Stay motivated
For any of these tips to work, you need to be motivated to make changes. Think about why you want to stay or get healthy while on the road, whether that’s family, to have fewer aches and pains, to challenge yourself, or something else.

Place reminders of these motivators in your cab, like pictures or quotes. Create a mini-vision board or a digital one you can look at when you feel unmotivated. Set up reward systems for yourself – try making punch cards with little goals on them and plan a small reward for when you reach your goal amount (i.e., if you do 5 push-ups a day for two weeks, you reward yourself with a new item for whatever collection you have).

Remember, it’s not about perfection; it’s about consistency. You don’t need to focus on things like counting calories; just pay attention to what feels good for you and your body and lean into that.