Deliver Strong: Essential Physical and Mental Health Tips for Couriers

Looking after your physical health is the best start to keeping your mental health on course too. So with that in mind, here's some top tips we wanted to share.
Delivery Driver sat in van filling out delivery notes

Here at Couriers TV we believe in the wellbeing of the people that keep transport and logistics moving, because we’re drivers too. May 13th-19th is Mental Health Awareness Week. We’ve been in this a long time and know the physical and mental health burdens it can place on a person. Not just the lifting and shifting every day, but if you’re self-employed the pressures of running a business can really take your toll.

Regular Exercise

Let’s start as we mean to go on. Incorporating regular exercise into your daily routine is essential to promote overall health and fitness.

If you want to prevent injury it would be a good idea to look at a combination of cardiovascular exercise, strength training, and flexibility exercises to maintain a balanced fitness regimen.

Simple activities like brisk walking, jogging, or cycling can be incorporated into your daily routine, even on busy workdays. Additionally, consider performing stretching exercises to improve flexibility and reduce the risk of injury.

By prioritizing regular exercise, you can improve your physical fitness, enhance endurance, and reduce the risk of chronic health conditions associated with a sedentary lifestyle.

Proper Lifting Techniques

If you’re going to take one thing from this article, it’s to heed the advice of someone that’s worked in same-day for over 12 years. The physical toll on your body can be immense in this line of work and as you get older it gets harder to prevent and recover from injuries.

Proper lifting techniques are crucial to prevent back injuries and strains while handling packages.

When lifting heavy items, it’s essential to bend the knees and keep the back straight. This technique shifts the strain from the back muscles to the stronger leg muscles, reducing the risk of injury.

Additionally, use aids such as trolleys or dollies whenever possible to distribute weight and minimize strain on the body.

Remember to assess the weight of the item before lifting and ask for assistance if it exceeds your capabilities. By prioritizing proper lifting techniques, you can protect you physical well-being and minimize the risk of work-related injuries.

Ergonomic Considerations

Paying attention to ergonomic factors is essential to prevent discomfort and reduce the risk of musculoskeletal issues. Adjust your seat and mirrors to ensure a comfortable and safe driving position that promotes good posture.

Position the seat so that your feet can comfortably reach the pedals without stretching or straining. Additionally, adjust the mirrors to minimize the need for excessive twisting or turning of the body while driving. Taking regular breaks to stretch and move around can also help alleviate stiffness and prevent fatigue during long hours behind the wheel.


Staying hydrated is vital to maintain optimal health and performance, especially during hot weather or long journeys. Dehydration can lead to fatigue, dizziness, and decreased concentration, compromising driving safety and overall well-being.

To stay hydrated, you should aim to drink water regularly throughout the day, even if they don’t feel thirsty. Keeping a reusable water bottle in the vehicle serves as a constant reminder to hydrate. Additionally, scheduling regular breaks to rest and rehydrate is essential, allowing you to replenish fluids lost through sweat and maintain hydration levels. By prioritizing hydration, you ensure you remain alert, focused, and capable of performing your duties safely and effectively.

Mental Health Awareness

Maintaining good mental health is essential for you to cope with the stresses and pressures of your job effectively. Practice mindfulness techniques such as deep breathing, meditation, or visualization to manage stress and promote relaxation during downtime.

It’s also important to reach out for support if needed, whether from friends, family, or mental health professionals. Establishing a healthy work-life balance and setting boundaries between work and personal life can help prevent burnout and maintain overall well-being. By prioritizing mental health awareness, you can build resilience, cope with challenges more effectively, and enjoy a better quality of life.

Healthy Snacks

Packing healthy snacks is crucial for to sustain energy levels and promote overall well-being throughout your shifts. Opt for snacks that are high in nutrients and low in sugar and processed ingredients.

Fruits like apples, bananas, and berries provide a natural energy boost, while nuts and seeds offer protein and healthy fats to keep hunger at bay. Granola bars or whole grain crackers are convenient options for on-the-go snacking. By choosing nutritious snacks, you can maintain stable energy levels and avoid the crashes associated with consuming sugary or unhealthy foods.

Sun Protection

Protecting oneself from the sun’s harmful rays is important for drivers who spend extended periods on the road, especially during the summer months.

Wear sunscreen with a high SPF rating to shield exposed skin from UV damage, and reapply it regularly, especially if sweating profusely.

Don’t forget to wear sunglasses with UV protection to safeguard your eyes from glare and potential damage from the sun. Consider using window shades or tinting to reduce the amount of sunlight entering the vehicle and minimize exposure to harmful UV radiation. By prioritizing sun protection, you can reduce your risk of sunburn, premature aging, and skin cancer.

Regular Health Check-ups

Scheduling regular health check-ups is crucial to monitor your overall well-being and detect any potential health issues early. Make appointments for routine physical exams, blood pressure checks, and screenings for conditions such as diabetes, cholesterol, and heart disease.

Don’t neglect dental and vision check-ups, as they are integral parts of maintaining overall health and wellness. Be proactive about discussing any health concerns or symptoms with your healthcare provider to address them promptly and prevent them from escalating. Prioritize regular health check-ups, stay proactive about your health and well-being and ensure they remain fit for duty.

Safety Gear

Think it doesn’t matter? You’ll regret it when things go wrong. Wearing appropriate safety gear is paramount to protect yourself from potential hazards in the workplace. Gloves provide essential protection for the hands, guarding against cuts, scrapes, and abrasions while handling packages.

Steel toe-cap boots offer added protection for the feet, shielding against injuries from falling objects or heavy items. Similarly, hard hats are essential for safeguarding the head, especially during loading and unloading activities where there is a risk of head injuries from falling objects. By consistently wearing safety gear, you mitigate the risk of workplace accidents and prioritize your safety on the job.

Road Safety

One we should all know, but worth reminding. Prioritizing road safety is paramount to protect yourself and others while on the job. Obey all traffic laws and regulations, including speed limits, traffic signals, and signage.

Avoid distractions such as using mobile phones, eating, or adjusting the radio while driving, as these activities can impair concentration and increase the risk of accidents. Maintain a safe following distance from other vehicles and adjust your driving behaviour according to road and weather conditions. Regularly inspect the vehicle for any signs of wear and tear, and address any maintenance issues promptly to ensure it remains safe to operate.

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