How to Stay Fit & Eat Healthy While Driving a Truck in Ontario

Let’s face it, staying healthy and fit on the road isn’t easy, especially when you’re spending long hours behind the wheel as a truck driver, and Ontario’s highways are lined with fast food options. But your health is just as important as your truck’s maintenance, and with a few simple strategies, you can keep your body running as smoothly as your rig.

How Truck Drivers Can Stay Fit and Eat Healthy on the Go

At Marshall Truck & Trailer Repair, we know firsthand how demanding life on the road can be. That’s why we’ve pulled together practical, real-world tips for eating healthier and staying active as a truck driver while hauling across Ontario.

Healthy Meals & Snacks for the Road

You don’t need a gourmet kitchen to eat well while trucking. Here are easy, nutritious ideas you can bring with you or grab on the go:

Simple Healthy Meal Ideas

• Pre-Made Salads with Protein: Pick up a salad with grilled chicken or boiled eggs from grocery stores like Foodland, Fortinos, Sobeys, or Walmart on your route.

• Wraps Over Burgers: Choose a chicken or turkey wrap loaded with veggies from places like Tim Hortons or Subway.

• Overnight Oats: Make your own in a small container before you leave—add oats, milk or almond milk, chia seeds, and fruit.

• Hard-Boiled Eggs & Cheese: Easy to pack, easy to eat.

• Trail Mix: Skip the candy versions. Go for a mix of nuts, seeds, and dried fruit.

Smart Healthy Stops in Ontario

• ONroute Service Centres often have healthier choices at spots like Freshii or M Market.

• Independent Truck Stops: Many local truck stops in Ontario, (like our place - Marshall Fuels Petro Pass, Truck Wash & Truck Stop) serve homemade meals, just ask for grilled instead of fried.

• Grocery Stores Instead of Fast Food: You’ll usually find parking for rigs at larger plazas or strip malls.

Quick Fitness Tips for Truck Drivers

You don’t need a gym to stay active. Even small movements help improve circulation, reduce stiffness, and boost energy.

Stretching & Movement

• 5-Minute Stretch Routine Before or After Driving:

  • Neck rolls

  • Shoulder rolls

  • Side bends

  • Hamstring stretches

  • Squats next to your truck

  • Check out this brief video to follow along. 

• Walk During Stops: Even 10-15 minutes of walking during fuel stops can add up by the end of the week.

Exercises Using Your Truck

• Calf raises using your truck step

• Incline push-ups against your bumper or trailer

• Resistance bands are easy to pack, easy to use for arm and shoulder workouts.

Fitness Apps to Help

FitOn or Nike Training Club – both have free routines, no equipment required. Set a goal of 10 minutes of movement a couple of times per day.

Why It Matters

• More energy to stay sharp on long drives

• Better immune system (especially during flu season)

• Less joint pain and stiffness

Remember, taking care of your body is part of taking care of your business.

Need Help with Your Truck? We’ve Got That Covered.

While you focus on keeping your body in top shape, let Marshall Truck & Trailer Repair keep your truck in peak condition. Whether you need maintenance, repairs, or advice on keeping your rig running smoothly across Ontario, we’re here for you. Stop by, give us a call, or schedule your next service. Let’s keep you rolling safely and efficiently.