Episode 14: What 10 Years Behind the Wheel Does to Your Health

Kristi Rist on what 10 years behind the wheel does to driver health

[00:00:01] Kristi Rist: Your hips are not in a natural position when you’re sitting in the truck 10 to 12 hours a day; they’re not moving. That’s the biggest joint in your body, and it’s supposed to move and support the majority of your weight and your movement. And it’s not doing it. It’s not doing what it was intended to do.

We have to make it do something, or it’s just going to keep going backward, we’re going to keep having that pain, and we’re not going to be able to move.

[00:00:26] John Howland: Hello and welcome to Behind the Freight. I’m John, and I’m very excited for today’s episode because we’re going to be talking about things that I’m fairly passionate about, which is our health.

Now, life on the road, as we all know it, has long hours, rigid schedules, and a lot of really unhealthy food at truck stops and those sorts of things. It can be the hardest part of the job, and so our guest is truly working to change that. We have Kristi Rist, and she has spent over 25 years in trucking.

She founded RoadFit Wellness to build fitness, nutrition, and coaching made for the way drivers actually should live and work. So welcome, Kristi. Hi.

[00:01:05] Kristi Rist: Thanks.

[00:01:06] John Howland: I know you and I were talking a little bit beforehand, but you’ve actually driven trucks, and you have trucking in your family, it looks like you’ve been in this industry for quite some time.

So I’m curious, in those early years when you were driving, what did being on the road and driving without really focusing on your health do to your body?

[00:01:25] Kristi Rist: I owned my own truck for about 10 years when I was driving full-time. Your lower back, your hips, all those things, your knees, your butt falls asleep, and it ain’t no joke. There are things that happen over the long term that are not good for your body.

Personally, with that lower back pain, the hips, and stuff like that, I went through about 18 months of physical therapy, pain injections into my hips, and sciatica because of it.

[00:01:55] John Howland: Sounds terrible. It’s like an athlete, but the opposite of an athlete. So tell me, what is RoadFit Wellness? What do you guys do, and what is your focus?

[00:02:05] Kristi Rist: So RoadFit Wellness is my brainchild right now, that’s really where it’s at. It’s in its infancy stages. My goal with RoadFit is to get it out there and meet drivers where they’re at. Where are drivers at? On the freaking road, right?

A lot of times you see so many drivers that have health issues, that have those aches and pains. Lower back pain is nothing to freaking blink an eye at. It’s crazy with drivers. A lot of the problem is they don’t understand why it’s happening, the mechanism behind why their lower back hurts.

So with some outreach to meet them where they’re at on the road, like I said, that’s my goal. Sure, there are people out there with online coaching or YouTube pages and whatnot, but it’s very impersonal. At what point do they talk to that person? You can hire a personal trainer and do virtual training, but that takes the personal touch out of it.

You’ve got to have somebody who understands trucking, understands what your body’s going through, and can literally meet you where you’re at. That’s my goal with all of that.

[00:03:10] John Howland: Yeah, so I guess as a follow-up to that: What are you actually trying to give to drivers that they can’t get right now? I mean, are you on the road? What’s that life like?

[00:03:20] Kristi Rist: In these infancy stages right now, I’m going to bring them one-on-one coaching. It could be virtual coaching, but they’ll know my name and I’ll know their name. As I grow, I’ll add other trainers, but I will be picky about the trainers I bring on.

They’re going to have to have knowledge or experience with the trucking industry because it’s its own baby, a whole other world out there. I like to say I can’t just throw in some gal in yoga britches that says, “Hey guys, we need to eat better.” You don’t get it at that point.

So I’m trying to eliminate those things and bring connection to them, taking away that discomfort and the mindset that you have to have a gym to do something healthy for yourself. That’s not true.

[00:04:07] John Howland: What an awesome mission! That is so incredible, and I’m happy to be talking with you. I think wellness is kind of terrifying for carriers and drivers. Like you said, it’s not really in their comfort zone, maybe something they don’t think about, but something that keeps them up at night. That’s awesome.

All right, so let’s talk a little bit about that life behind the wheel you mentioned. You noted lower back and hips. When it comes to the lower back, with drivers spending multiple hours behind the wheel of the truck, what is actually happening to their back? What is going on there?

[00:04:46] Kristi Rist: We’re going to get anatomical here. What happens with your lower back is you have what’s called the lumbopelvic hip complex, that’s the lumbar spine, the pelvis, and your hip joints. Obviously, your hip joints need lubrication to function.

That’s the biggest joint in your body. If it’s sitting stagnant and not moving, your body isn’t producing the fluid that needs to be in that joint, so you end up with a lot of hip pain. The muscles in the lower back are weakened and stretched because you’re sitting all the time.

And those hip flexor muscles in the front of your pelvis are shortened and weakened because they aren’t being stretched or tightened. So you have to counter that, and it takes a little bit of goofy stuff, but not a whole lot. Not a whole lot.

When you get out of the truck, you see a lot of old guys who have been in the industry forever, they look like they may have designed a truck. They get out, and sometimes they look like they still have the seat attached to their backside, right? It’s because those muscles have shrunk up and taken to the position they’ve been in for so long.

It just takes a little bit of stretching and a little bit of strengthening of the lower back muscles, and I am here to tell you it works.

[00:06:01] John Howland: So stretching, is that something they can do in the cab, or outside the cab? What recommendations do you have for what they can do to stretch?

[00:06:11] Kristi Rist: Actually, both, depending on your stature. I’m only 5’2″, so I could almost do jumping jacks in a truck. When you get out, just stretch. Push your hips forward and really make sure you stand up straight. That stretches those hip flexors in the front of your pelvis, which is huge.

Sure, it’s uncomfortable at first because you’ve been sitting and they’re shortened and tight. Stretching those and lifting your leg toward the back, doing what they call a donkey kick, starts strengthening them.

In 10 minutes a day of stretching the front and strengthening the back, dude, you’re going to come miles from where you are with the back pain. It’s huge.

[00:06:51] John Howland: Yeah, so you mentioned tight hips. I think almost every joint gets stiff over time, but why are the hips such a major issue in the industry? Why does that happen?

[00:07:05] Kristi Rist: They’re your prime movers. Your hips are not in a natural position when you’re sitting in the truck 10 to 12 hours a day; they’re not moving. That’s the biggest joint in your body, and it’s supposed to move and support the majority of your weight and movement, but it’s not doing it.

It’s not doing what it was intended to do. We have to make it do something, or it’s just going to keep going backward, we’re going to keep having that pain, and we’re not going to be able to move. It’s a process once you get into that position.

[00:07:37] John Howland: All right, so for those drivers who don’t have a yoga mat, aren’t 5’2″, and can’t just do whatever whenever, what are some suggestions for getting movement back in their hips?

[00:07:51] Kristi Rist: Stand up when you get out of the truck, make sure you’re standing up straight. Arch your back a little bit. When you stand up after sitting for a while, you naturally want to stretch your back. Do it every time. Throw your arm up and stretch that back, it’s huge.

Standing up straight stretches through the hips and stretches everything. To get blood flowing, do a little leg rotation: pull your knee up and rotate out to get everything flowing the way it’s supposed to.

[00:08:20] John Howland: Love it. All right, we’re going to play a fun little game. First game: True, False, or Eh, It Depends. I’m going to throw out a couple of things I’ve heard, some are actual direct quotes. You tell me if they’re true, false, or maybe.

Okay, so: “If I walk around the truck stop for 20 minutes, that counts as a workout.” True, false, or it depends?

[00:08:50] Kristi Rist: Absolutely true.

[00:08:51] John Howland: Good, get out there and walk! All right, number two: “You need a gym to actually get stronger.” True, false, or it depends?

[00:09:00] Kristi Rist: False.

[00:09:01] John Howland: False, yes! What suggestions do you have for a driver who doesn’t have weights in their truck to make them physically stronger? What are your thoughts?

[00:09:15] Kristi Rist: Resistance bands! I have them all over the place. For ten bucks, you can get a set of small loop resistance bands on Amazon for $9.99. They come color-coded by resistance level. These were my favorite thing when I was driving.

When you hit that slump where you feel sleepy while driving, keep one hand on the wheel and use the band to get blood flowing. Switch hands, they’re amazing. You can change the direction of your hand and push down, and it gets blood flowing everywhere and wakes you right up.

[00:09:51] John Howland: For those listening who can’t see Kristi, she has a resistance band, keeping one hand on the wheel while flexing the band. Be safe and careful if you do that.

There are cost-effective items on Amazon or other places you can keep next to you that take up no room and are very beneficial. Good. All right: True, false, or it depends: “Drivers should avoid carbs if they want to lose weight.”

[00:10:23] Kristi Rist: As much as I want to say false, I’m going to say it depends.

[00:10:27] John Howland: Okay, you’ve got to explain that, because I love carbs as much as anybody else!

[00:10:31] Kristi Rist: I love chocolate, and I’ve lost 90 pounds since I started my own health journey.

[00:10:37] John Howland: Holy smokes!

[00:10:38] Kristi Rist: And I still love chocolate! So it depends on what the carbs are and how much you eat. Everything is okay in moderation. You can eat chocolate cake, just don’t eat the whole cake. You can have a beer, just don’t drink all the beer.

[00:11:00] John Howland: Especially if you’re driving!

[00:11:01] Kristi Rist: Yes, commercial drivers have strict limitations, so use common sense. But seriously, it depends. Most things are okay in moderation. There are some things we shouldn’t do, but for the most part, everything is fine in moderation. It depends.

[00:11:18] John Howland: Okay, last one before we segment over to food: True, false, or it depends: “10 minutes of exercise is not enough to make a difference.”

[00:11:30] Kristi Rist: False.

[00:11:31] John Howland: That was a hard false! Okay.

[00:11:33] Kristi Rist: That was a hard false, because 10 minutes a day is 10 minutes you didn’t do yesterday. If you did 10 minutes yesterday and 10 minutes today, heck yeah! You’ve already got 20 minutes in that you wouldn’t have been doing a week or month ago.

[00:11:48] John Howland: I think that’s important too. For some drivers, thinking about walking and moving can feel intimidating.

Ten minutes seems like a small task. Knock that out, then try for 15, then try for 20. Ten minutes is a great starting foundation. Now let’s move on to food. Let’s play “Pick Your Poison”. It’s morning time and I’m hungry for breakfast.

Should I get: (A) a sandwich and coffee, (B) a protein bar and banana, or (C) skip it and grab a giant coffee?

[00:12:47] Kristi Rist: I’m probably going to throw you for a loop on this one, I’m going with A.

[00:12:51] John Howland: Ooh, okay. Why?

[00:12:52] Kristi Rist: First of all, I’m not throwing half a cup of sugar in my coffee. Moderate caffeine in coffee is actually good for you and has benefits. Natural caffeine isn’t real disruptive and has a thermogenic effect, which increases core body temperature and metabolism when trying to lose weight.

As for the breakfast sandwich, assuming it isn’t huge, it’s fairly balanced in moderation, bread gives you carbs, while meat and eggs give you good protein. If it’s a prefabricated microwave sandwich full of preservatives, adjust your choice. Buy a made-to-order sandwich if possible, and grab some fruit for good carbs.

[00:13:50] John Howland: For drivers transitioning to a healthier life, it won’t happen overnight.

If they’re craving that truck stop breakfast sandwich, is there something they can do during the rest of the day to compensate?

[00:14:16] Kristi Rist: Only eat one breakfast sandwich. Many people grab two or three, but you only need one.

You can grab the banana from option B to save for later. The reason I didn’t choose option B initially is that many protein bars are full of processed ingredients. You actually get less processed filler from a real breakfast sandwich.

[00:14:44] John Howland: Late afternoon caffeine emergency: I’m tired and struggling to stay awake. Do I get: (A) an energy drink, (B) a coffee, or (C) water, a snack, and a quick 5-minute walk?

[00:15:04] Kristi Rist: Oh, C, totally!

[00:15:06] John Howland: So coffee is good in the morning to wake up, while in the afternoon it’s water, a snack, and a 5-minute walk.

What three foods, snacks, and liquids should drivers always keep in their truck?

[00:15:35] Kristi Rist: Water, first of all. For snacks, fruits and vegetables are always good, they’re complex carbs. Many truck stops offer free or low-cost bananas with purchases. High-fiber fruits and vegetables keep your metabolism running and keep you awake so your body doesn’t shut down.

They provide sustained energy to get you through the rest of your shift.

[00:16:52] John Howland: We’ve covered the body and proper nutrition in moderation. Now let’s discuss movement. For drivers on the road without a gym, what is a solid 10-minute daily routine to keep blood flowing and hips lubricated?

[00:17:33] Kristi Rist: Walk around your truck. Safety managers emphasize pre-trip inspections, but seriously, take a lap around your truck. When I started my weight loss journey, I took the long way back to my seat after rest stops. It lets you inspect your equipment while getting steps in.

Take a few extra seconds to stretch your hips, go for a 10-minute walk, and use resistance bands for light arm exercises. It’s a small daily addition, but it makes huge differences in the end.

[00:18:30] John Howland: What do you tell veteran drivers who feel it’s “too late” and don’t know where or how to start?

[00:18:44] Kristi Rist: I hear that a lot! You have to start somewhere. If you’re thinking about health, do something small. Small changes have significant long-term effects. Stretch when getting out of the truck, boost your blood flow, and take a 10-minute walk. Just move a little bit more.

[00:19:17] John Howland: What about setting daily phone alarms as reminders to stop and stretch? Could that nudge help drivers build the habit?

[00:19:42] Kristi Rist: Potentially, but a driver’s alarm might go off while driving 70 mph down the highway!

[00:19:50] John Howland: But at least it’s a reminder.

[00:19:51] Kristi Rist: That’s true, absolutely. It’s a reminder.

[00:19:54] John Howland: What feeling do you want drivers to experience when walking into a RoadFit location for the first time? Comfortable?

[00:20:09] Kristi Rist: Traditional gyms can feel intimidating. I want our drivers to feel comfortable and know we understand life on the road. The whole point is meeting them where they are. As we age, personal goals change, but commitment to our livelihood stays strong.

We want drivers to feel welcome and surrounded by people who understand their unique challenges.

[00:21:20] John Howland: Who else in the industry is doing great work around fitness and health that drivers should follow?

[00:21:39] Kristi Rist: There aren’t many wellness programs I’m fond of, but I recently learned about Charlay Zavaglia.

[00:22:02] John Howland: Sounded good.

[00:22:02] Kristi Rist: She was Women in Trucking’s Woman of the Month in April 2025. She’s a wellness writer whose articles and blogs I really respect.

[00:22:25] John Howland: I’m going to make you say her name again. What is it?

[00:22:27] Kristi Rist: Charlay Zavaglia.

[00:22:29] John Howland: How can drivers or carriers reach out to you to take the next steps in their health journey?

[00:22:51] Kristi Rist: You can email me at [email protected] (spelled K-R-I-S-T-I). You can also visit roadfitwellness.com to complete our driver survey or enter your email address for updates and outreach.

[00:23:37] John Howland: This episode has been awesome, Kristi. We often take our health for granted, so I really appreciate this conversation. Thank you so much! Do you have any parting words for carriers or drivers?

[00:24:06] Kristi Rist: Feel free to reach out with questions or concerns. I read everything that comes in and respond directly.

[00:24:18] John Howland: Get out of your truck, walk, stretch, use resistance bands, and eat balanced meals. Taking small steps forward will do wonders for your long-term health. This is John, joined by Kristi Rist on Behind the Freight. Stay healthy, and we’ll see you next time!

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