5 ways to stay healthy on the road

(BPT) – Whether traveling for work or pleasure, whether you're on the road or even on an occasional road trip, it can be difficult to maintain a healthy lifestyle while on the move. Sedentary hours spent driving, combined with seemingly healthy choices of healthy food along the highway, can wreak havoc, especially for the heart.

On the occasion of the US Heart Month in February, the American Trucking Association (ATA) offers some simple tips to encourage healthy habits on the road.

1. Take breaks. Too much time behind the wheel can make you stiff and sore, causing stress and fatigue. Make sure you know your own limits, both in terms of physical stamina and concentration and mental focus. Breathe deeply, both inside and out, several times during your breaks – this gives your brain more oxygen when you need it, helping you stay alert and awake.

2. Exercise. During your breaks, park further away from the rest stop to add extra steps or take a quick walk around the area to get your blood flowing. Stretch your arms and legs, bend your knees, roll your neck gently and move all parts of your body to eliminate wrinkles. If you are fit enough, try this challenge: 20 Air Squats, 10 Pumps, 10 Slots.

3. Rest. Sleep at least seven hours a night during your trip, both for your health and for your safety. Tim McGee, lead pilot of the Knoxville Pilot Flying J tanker fleet, recommends, if you're feeling tired, to "find a safe place to park and rest, take a nap of no more than 20 to 30 minutes, walk around you. after nap, move around, get in the air and drink plenty of water to be sure to be fully awake and refreshed before heading back to the road.

4. Eat real meals. Stop when you can for complete and balanced meals, to resist the urge to eat less healthy choices. Regardless of which meal you stop, include protein choices such as roast chicken, yogurt or boiled eggs, vegetables such as salads, steamed broccoli or green beans, and fresh fruit such as grapes or bananas. All of these choices are available from Pilot Flying J, the largest operator of travel centers in North America. The PJ Fresh Market, available in many locations across the country, offers a fast, casual restaurant where you can sit and eat a fresh, healthy meal or get a take-out combo. As one of Subway's largest franchisees, Pilot Flying J also offers excellent sandwich choices. Choose options with lean meats like turkey or chicken, stack them on vegetables and opt for easy dressing for a healthier approach.

5. Smart snack. When you need a small meal between meals, you can find plenty of fruits, vegetables, nuts, yogurt and protein bars for health on the go. According to the ATA, banana has become one of the most popular choices for instant snacks – it comes in its own packaging and contains a lot of nutrients. Rhonda Hartman, captain of the ATA America Road Team, said, "Take fruits and vegetables rather than snacks high in calories and salt. Your blood sugar level will be maintained, so you will not get the energy peaks and declines. "Stay hydrated with water, limiting your intake of sugary sodas and not overdoing caffeinated drinks, which can make you nervous and prevent you from resting well at night.

These tips will not only make you healthier when you arrive at your destination, but also make your trip safer and more enjoyable. With a little planning, and choosing the best options to rest and eat, your travels will fly fast.

For those who wish to make an extra effort, check out the Life is Why We Give ™ campaign, where supporters such as Pilot Flying J raise money to support the American Heart Association's mission of being a relentless force for a world of longer, healthier lives. .