CDL truck drivers have a high amount of stress compared to most other jobs. Long hours, time away from home, and difficult driving conditions all contribute to a stressed-out truck driver. On top of that, drivers have to follow multiple rules and regulations, and make sure they are meeting the needs of shippers, receivers, and dispatchers. A 34-hour reset doesn’t always give you a break from the trucking job and lifestyle, so it’s important to take truck driver vacation days from work. Taking time away from trucking to spend with family and friends, or even just time to yourself, can be incredibly beneficial to maintain a healthy work-life balance. Here’s everything you need to know about truck driver PTO days.

1. Make sure you have PTO days

Ideally, your carrier has a good vacation policy, so you have enough PTO days to be able to utilize when you see fit. Make sure to ask about PTO when you’re searching for trucking jobs, and before you accept any job offers.

Although PTO may be lower on your list of job factors to consider, don’t underestimate the advantages of vacation time. If you’ve already accepted a job offer from a carrier and haven’t taken PTO for a while, take the time to familiarize yourself with the PTO policy. You may be surprised by how generous it may be and can learn about how to maximize PTO based on rollover or other policy details.

Once you know you want to use PTO, talk to your manager as soon as you can. The earlier you can inform your fleet manager about upcoming days off, the more flexibility they can have.

Of course, you’ll want to finalize vacation plans with your family in advance also. Don’t forget that the earlier you plan the vacation, the cheaper the airfare and hotel costs will be. The exception to this is if it is during peak travel season or holidays. While traveling during holidays may be unavoidable, it is best to make any additional airline travel plans off-season, if possible. Even if you aren’t planning to travel out of town for the PTO days, you want to make sure your days off don’t coincide with important work days for your spouse, or important school days for the kids.

2. Use trucking to your travel advantage

Having a trucking job doesn’t have to make having PTO days difficult. In fact, you can use trucking routes to your advantage. Your family vacation destination could be at or near your typical routes. Maybe you and your spouse always wanted to spend a few days taking in the sights in Denver, but never got around to it. Or perhaps that long OTR run to Arizona gives you the perfect excuse to finally see the Grand Canyon. You can also try to fly out of airports near your trucking delivery stops and meet your family at the destination directly if it can save you money. Many travel websites have tips about which airlines have cheaper tickets depending where you’re flying out of.

Trip planning can be a hassle for anyone, but truckers can find the time easily.

Use the time you have between drives or at truck stops to research and make detailed travel plans.

There are also dozens of travel podcasts full of trip ideas and fun facts about interesting destinations. Using books or podcasts, picking out a travel destination with your family can be easy even if you’re on the road. Some helpful online resources include Trip Advisor, Airbnb, Kayak, and Hotels for Truckers. Remember that if you make some plans before the vacation, it can help save time later, and ensure you spend the time relaxing. Even if you’re not going out of town for PTO days, planning activities and outings ahead of time will make it easier.

3. Ideas for truck driver PTO days

Regardless of your destination, there are some activities you can pursue anywhere. Of course, you’ll want to sight-see the local attractions, and catch a bit of the local culture.

Apart from that, here are some ideas of how to theme your getaway based on what you enjoy about travel:

Outdoor adventure

Always a favorite for families regardless of where you go. Look for state or national parks and find some tips on the best hiking trails or camping grounds. The more adventurous can try to spend a few days in a cabin in the woods (no Wi-Fi!) or go rock climbing or mountain biking. Being outdoors doesn’t have to be daunting though—even sitting by a lake while fishing or reading a book can do wonders for relaxation.

Culinary exploration

The food scene everywhere is different. Step out of your comfort zone and try your hand at a new cuisine. If you’re traveling, it’s a must-do to take in the local or regional cuisine, whether its Chicago pizza, Tex Mex, or Louisiana gumbo. Many destinations will also offer the best in global cuisine. Some people are surprised by how spicy or sweet different international dishes can be. If you’re staying in town during PTO, it’s still a great excuse to try a different Thai restaurant or the trendy new brewery.

Family fun

Whether it’s science museums or sports arenas, there are always some family-friendly events for kids of all ages to enjoy. Outdoor events like festivals and ballgames are popular throughout the summer. Even a day at the pool can be a welcome getaway. Science and history museums will offer kids fun and learning at the same time. If your child has visited the local science museum a dozen times, they’re probably still up for going back and exploring.

Date night

Spend some quality time with your partner by planning a date night during your PTO day. You can catch a show in town or go bar-hopping after dinner at a nicer restaurant. Staying in is always fun too: pamper your spouse by opening a bottle of wine and offering to cook a meal for the two of you. Taking time off from trucking gives you the chance to keep the romance alive.

Truck drivers who travel long distances have a very tough schedule and a very stressful job. Driving all of those miles without getting any time at home for a week (or more) can take a toll on all of their personal relationships. This type of schedule is even tougher for the trucker who’s starting, or looking to start, a new relationship. So, when talking about trucker dating, how can you maintain an over the road relationship?

1. Technology Can Help

There are many things you can do to stay connected with loved ones while away… innovative ways to connect beyond just phone calls.

Open lines of communication are key to any good relationship. Plan for a video call once you’re parked for the night. Download an easy to use app for your phone, such as Skype or Facetime. These allow you have a face-to-face conversation, even if you’re thousands of miles from home. You can share your location’s current view and can see your partner’s face and surroundings. You could even virtually have dinner together this way. Not quite as good as being there, but so much more personal than just a phone call or a text.

2. Make Your Time Together Special

During the week, spend some time planning out your time together. It’s always a great mood booster to have something to look forward to! Maybe it’s a romantic restaurant that you both love, a nice hike in a local park to relax and unwind, or maybe a fun night at a local music event. No matter what the plans are, put some thought into making it special, and it will make the time pass more quickly until you’re together.

3. Trust is a Must

Keeping your eyes on the road could have a few different meanings when dating. Certainly, the obvious one of not being distracted while driving. It also can mean that during downtime at rest stops or when parked for the night, don’t let wandering eyes lead to trouble in your dating relationship. Building trust early is so important, especially when trucker dating. Don’t give your partner any reason to question your dedication, and vice versa. Be honest and trustworthy, and your significant other will do the same.

As a truck driver, the prospect of dating can be daunting. Travel schedule, time away from home, long hours during the day and sleeping at truck stops can make things tough for any relationship. But making the most of the technology options available, keeping focused on your job and your health in your downtime, and always having something special to look forward to with your partner can make things easier. And knowing there’s a trucker dating community out there who have successful relationships at home while out on the road. Keeping your relationship healthy can lead to a healthier life overall for any trucker.

A career in trucking gives drivers freedom and flexibility and can be deeply rewarding. At the same time, it has been called “the most unhealthy occupation in America”. And that’s coming from Siphiwe Baleka, trucking fitness guru at Prime. Any job which requires sitting down all day for hours and unpredictable schedule and breaks, can start to take its toll on the body.

Lack of exercise can contribute to health issues like obesity, chronic heart disease, and diabetes. According to a 2014 study by the National Institute for Occupational Safety and Health (NIOSH), nearly 69% of long-haul truckers are obese.

Frequent and regular exercise can help both body and mind, and significantly reduce health risks such as high blood pressure and heart disease. Although a trucking career doesn’t make it easy to find time and resources to exercise, the good news is that with a few lifestyle changes you can implement daily exercise into your schedule. The secret to truck driver exercise is that you don’t need a full-gym or endless hours to remain active. Here’s everything you need to know about truck driver exercise.

How should truckers exercise?

Finding the time for 2-hour workouts isn’t feasible for most over the road truckers. So, keep it simple instead. Studies show that even 15 minutes of exercise every day can dramatically improve health and reduce risks of disease.

Regularity is more important than intensity, so make sure you exercise for at least 15 minutes a day, no matter what. Most fitness plans and tips are designed for people who have steady access to a gym.

Truck-stop gyms are a great idea, but you don’t get the chance to stop there every day. Use a truck-stop gym whenever you can find one, but don’t let the absence of one be an excuse to remain sedentary. Your daily, regular exercise plan can be entirely in-cab and gym-free, with a truck stop gym as an occasional luxury when you have access to it.

So, what kind of exercises are best for truck drivers? Basically, your entire exercise plan can be a combination of outdoor cardio, body weight exercises, and simple equipment you can carry in your truck.

Cardio

An overlooked component of any exercise plan is cardio. Even if you’re not looking to lose weight, cardio is essential to raise the heart rate. You don’t need a gym for running or jogging- there are plenty of running trails you can find during mandated rest time. Even if you can’t find any trails, there’s nothing stopping you from going for a quick jog around the truck stop, or around your own truck. Did you know that about 32 laps around your truck is 1 mile long? Bicycling is another great option if you can spare the cash. Either full sized bikes or folding bikes can be brought along on your truck. Take these out for a spin whenever you find good bike trails. While biking or running, remember that pushing the heart rate up is the goal.

If you’re not big on running or biking, walking is a great alternative. But walking isn’t really exercise, right? Think again. Recent studies have shown that walking has almost all the same health benefits as running and can help improve mood and mental health as well. Other benefits of walking daily include improved circulation and immunity and strengthened bones and joints. Walking won’t raise the heart rate as quickly, or help you shed as many pounds, but it’s a slow and steady way to improve mind and body for years.

Whether your goal is to lose weight, build muscle, or just maintain the shape you’re in, cardio is a crucial part of any exercise plan.

Just remember to keep moving at a regular pace to raise your heart rate and re-hydrate afterwards.

Body weight exercises

You don’t need a gym to stay in the shape, you just need the resistance of your own body weight. Nothing beats the tried-and-tested method of push-ups, pull-ups, and lunges. There are many different programs and apps for body weight training, and most of them involve some pushing, pulling, or squatting. This can be adapted to whatever equipment is available: your truck and the area around it.

Start with the basics, and then add variations, length, or repetitions to build strength over time. Here’s where to start:

• Push-ups: you can start with the classic but add variations by doing them on an incline or decline surface; make them more challenging by placing your hands closed
• Pull-ups: great for muscles in your back; install a portable bar near your truck to aid in pull-ups
• Sit-ups/crunches: these are essential for the abs and core; you can add holding a ball or small weight for added challenge during sit-ups, or bring your elbow to opposite knee for oblique crunches
• Planks: will strengthen your back and core; great for stretching after crunches
• Lunges: will work your legs, especially along with cardio; don’t forget the back leg during the lunge
• Squats: make sure your knee doesn’t bend in front of your toes, or you could damage the knees
• Tricep dips: an effective arm work-out; you can do them on the ground or by using your bunk as support to lower your body by bending at the elbow; try a variety of angles

Simple equipment

While you can’t take a full-sized gym with you on the road, carrying these few small items that can make your exercise plan more effective. Ask other truckers and fitness experts for recommendations and shop around for the best deals. Make sure you become comfortable with this equipment at a local gym before investing money in them. There are hundreds of online work-out programs available on each of these for inspiration:

• Dumbbells: these are cheap, effective, and easy to store. Dumbbells are essential for simple weight training, so make them part of your daily routine. Build strength over time with higher reps and sets, or heavier weights
• Kettlebell: it’s a cast-iron ball with a handle which comes in various weights. There are dozens of kettleball exercises you can check out online, with tons of variations to add over time
• Jump rope: people underestimate the work-out which a jump rope can provide. You can start slow and simple, but within a few weeks you’ll have built speed and rhythm. Along with getting cardio, it promotes good posture, balance, and flexibility
• Resistance bands: rubber or elastic bands which you can hook to your truck or hold with your feet. Stretch them repeatedly to work your muscles. These are popular for whole body workouts

Is that it?

That’s it! Well, not exactly. An important point to remember is that none of this will help you stay fit, or deliver health benefits, if you forget the other components of staying healthy. Exercise only works in conjunction with a proper diet and plenty of sleep. Stretching before and after exercise is important for everyone, but especially for truckers who spend hours behind the wheel. Along with legs, stretching hands and neck will help relax your muscles after long periods of driving.

And that’s it! The sky is the limit with exercise, so there are infinite possibilities of variation and intensity just with these few simple exercises.

The important thing to remember is that you don’t need several hours at a full-size gym to get a good work-out.

Short 15-minute high-intensity workouts of cardio, body weight exercises, and simple equipment is the best for truck driver exercise plan given their schedule and working lifestyle.