We all deal with stress at different points in our lives, but there are proven ways to help reduce the physical aspect of stress, even while you’re on the road. Jennifer Adolfs, a certified Pilates Mat and Equipment Specialist who works with musculoskeletal injuries, has a few tips that might at least alleviate some of those stressful aches and pains as you’re headed down the highway.

1. Drink Plenty of Water - Water is an essential component of life because every cell of the body uses it. It helps to reduce blood pressure, aids in elimination of waste from the body, balances acids in the body, and carries nutrients into all the body’s cells. Water also helps to reduce the risk of colon cancer and cardiovascular disease by processing the indigestible portion of food called fiber.

How much water is sufficient to drink daily? Adolfs says a good rule of thumb is to drink about eight to ten eight ounce glasses of water or other liquids each day (not counting caffeinated drinks like coffee which lowers the amount of water in the body).

2. Eat Breakfast, Lunch, and Dinner - This might seem difficult during those longs days (or nights) you spend in your truck, but do the best you can to maintain a balanced diet and do not skip meals. Fortifying your blood sugar levels throughout the day with healthy meals will keep you fueled and ready to go all day long. Adolfs says it’s important to try to include a protein, high grain carbohydrate and fruit or vegetable in every meal to balance out the blood sugars and satisfy your appetite.  Have healthy snacks throughout the day as well so you are less likely to overeat at mealtimes. Apples not only provide lots of fiber but all that bulk makes you feel fuller, so enjoy an apple a day.

3. Stretching in the morning, mid-day, and evening - Taking just five or ten minutes to stop in or outside of your truck and stretch can help relieve tight muscles and stimulate circulation.

Adolfs contends that pilates mat exercises are a great way to stretch quickly and easily almost anywhere. They are mind and body energizers, muscles lengtheners, and core/abdominal stabilizers.

4. Elevate your heart rate daily - Go outdoors and take a walk, hike, or ride bike. Any activity that you like to do to will help you feel better. Absorbing sun and air will help you feel energized and clear your mind to focus on important tasks.

Cardiovascular exercise done daily for 20 - 60 minutes can stimulate your heart health and pulmonary function. A regular and consistent exercise stress reduction routine can improve your endurance, strength for daily activities, and improve your overall mood, says Adolfs.

5. Develop a Healthy Sleep Pattern - Same time to bed and same time to rise everyday keeps your body and mind functioning optimally. During sleep your cells regenerate and you grow stronger. So, if you want to work and play hard then make sure you sleep hard as well. Of course, this isn’t always possible if you’re a truck driver, but try to plan your routes so that you have ample time to sleep.

Assure you have adequate wind down time at night by staying away from television and computer screens for as long as possible before going to bed to allow your mind to relax. Adolfs also recommends that you stay away from processed foods, simple carbohydrates, and alcoholic beverages after 3 pm because they will disrupt blood sugar levels.

6. Live in the Present Moment - Listen to your body and respond to its needs.

Adolfs stresses that if you are hungry, feed your body what it needs: healthy, wholesome foods. If you’re tired, take a nap. If you are feeling sluggish, take a walk or bike ride, get out and enjoy the sun and fresh air. If you are feeling tense and tight in the muscles do some stretching exercises, which are pretty easy to do anywhere you have a smooth surface to lie on.