As an over-the-road driver, Walt will often spend long periods of time sitting in his cab. This, combined with limited physical activity, has led to an increase in pain and stiffness, particularly in his back and knees. To make matters worse, all three of his kids are active in sports, making previous bonding opportunities of playing catch and going for jogs more difficult.
Marco stops at truck stops and convenience stores often as an over-the-road driver. While convenient, they’re also limited in healthy food choices. His cravings have increased, and he can’t help but indulge in the fried and sugary foods. While delicious, it has caused him to have less energy and to gain weight. He feels like a hypocrite, given that he and his wife are diligent in ensuring their children eat healthy foods.
Doug’s daughter, June (16) has been struggling with her mental health. Doug does his best to listen, but he’s admittedly going through a lot of stress of his own. He wants to be strong for her, but he admittedly feels weak. How can he help his daughter when he can’t even deal with his own issues?
Keep your body moving on-the-go
My dad, an over-the-road driver himself, has always prioritized his physical health, emphasizing the power of stretching in keeping your muscles and joints active. Over the road, it can be tricky. Researching stretches that target certain areas of the body that hurt is a good start.
In a previous blog post, Prime driver James “JC” Rose discussed some ways he stays active. Not only did he mention stretching to relieve pain and tension, he also said he keeps portable exercise equipment (resistance bands and dumbbells) in his truck for on-the-go workouts.
Never underestimate the power of a short walk, either! The great thing about walking is you don’t need any special equipment, and it’s a good opportunity to spend time in nature and get some sun.
Since Walt’s job requires a lot of sitting, finding stretches and simple exercises that work for him can do wonders in decreasing the pain he’s experiencing. Being able to bond with your children through physical activities could be a great motivator for someone like Walt.
Find food strategies that work
As someone who used to work at a gas station, I know firsthand all the unhealthy (but tasty!) goodies they have to offer. For someone like Marco, he doesn’t have a plan of action, so it’s easy to give into junk food cravings, especially when it’s what’s readily available.
My dad admitted he often falls for limited time offers. He’ll buy snacks when they’re a good deal, leading him to buy more unhealthy snacks. These stores do this on purpose, but take it from me: You won’t be saving money by spending more money!
What can Marco do? For starters, he can start with some simple meals and snack prep. If he has room in his cab, he can invest in a small cooler or minifridge to store healthy snacks, such as fruit, cheese and nuts. Many drivers also carry on a slow cooker for easy meal prep. He doesn’t have to cut out unhealthy food entirely, but planning ahead allows him to find balance.
Some over-the-road fathers even participate in family meals virtually. Marco can start doing that, which would allow him to not only slow down and connect with his family, but be more accountable with what he’s eating.
Find food strategies that work for you: It’s all about finding a balance.
Mental health matters
When experiencing stress, it can be hard to help others. Prime driver Anthony Eck encourages over-the-road fathers to focus on things that are within your control first.
“Go with the flow,” he said in a previous Prime Good Dads blog. “If it’s out of your control, there’s nothing you can do, so why stress? It’s better to not stress and relax and go with the flow of whatever’s going on than sit there and stress.”
Coping with stress and mental health issues also involves trying different strategies and seeing what works for you. Some strategies include breathing exercises, practicing mindfulness, journaling and meditation. (Find more in our Prime Good Dads blog about mindfulness!) If Doug tells his daughter he’s going through his own mental health struggles, it isn’t a sign of weakness: It’s an opportunity for connection and solidarity. They’ll both know they’re not alone.
Doing frequent check-ins is a simple and effective way to help each other, and makes both parties feel less isolated.
Final Words
Staying active and making healthy food choices over-the-road doesn’t have to be stressful! Find strategies that work for you, and share your journey with your family. What works for some might not work for you, and vice versa.
Both Good Dads and Prime take mental health concerns seriously. Being an over-the-road father can be taxing. Don’t be afraid to ask for help. If you’re feeling excessive loneliness or mental health concerns and not sure where to turn, call or text 988 for the Suicide and Crisis Lifeline.
