wellbeing Archives - Courier Exchange

Long days behind the wheel. Tight delivery windows. Eating on the go.

Being a courier can take a toll. Not just on your time, but on your body and mind. Staying healthy might feel like a luxury when you’re focused on keeping loads moving, but small changes to your daily routine can have a real impact.

In this guide, we’ll share some of the best health tips for couriers to help you look after yourself on the road, without slowing down.

What we’ll cover

Stay hydrated during every shift

Mild dehydration can creep up without warning. For drivers, symptoms like headaches, dry mouth, tiredness, or difficulty concentrating are often mistaken for general fatigue. But staying hydrated is one of the simplest ways to feel better behind the wheel.

Try this:

Keep a reusable water bottle in the cab and top it up every time you stop
Choose a bottle with volume markings to track how much you’re drinking
Set a reminder every 90 minutes to take a few sips, especially in hot weather

If you’re doing a 10-hour return run with just one service station stop, it’s tempting to skip water to avoid toilet breaks. But this can backfire, leading to fatigue and reduced alertness during long hauls.

Aim for 2 litres a day. Drink more in the first half of your shift to stay comfortable later on.

Prioritise sleep (even on irregular schedules)

You can push through a short night’s sleep once or twice. But over time, poor rest catches up with you—leading to slower reaction times, mood swings, and even micro-sleeps on the road.

For better rest, follow these courier tips:

Stick to a regular bedtime at least 4–5 nights a week
If sleeping in your vehicle, keep your cab dark and cool
Avoid screens at least 30 minutes before bed—or use blue light filters if you can’t
If you nap during the day, keep it under 30 minutes

If your shift patterns change, try maintaining a consistent winding down routine. Apps like Calm or Sleep Cycle offer guided breathing and sleep sounds that help you switch off.

Eat better without giving up convenience

Meal prep sounds great—until your fourth 12-hour shift of the week. But eating better on the go doesn’t have to be complicated or time-consuming.

Here are some healthy eating tips for couriers make it work:

Keep a cool bag in the van with fruit, protein bars and oatcakes
Stock up on boiled eggs, bananas, mixed nuts or supermarket salad pots
Limit salty, processed foods and fried meals when stopping at services

If you’re heading out on Monday, use the weekend to bulk buy snacks and pre-made healthy options. Even swapping one hot meal deal for a protein-rich wrap or salad with fruit can help maintain stable energy levels through your shift.

Don’t ignore posture and movement

Sitting for hours on end does more than cause stiffness. It affects your back, joints and circulation, and the longer you drive without breaks, the more it builds up.

To support your body:

Adjust your seat so your knees are just below hip height
Use a lumbar support cushion if your seat lacks built-in support
Take 3–5 minutes to stretch every time you stop
Roll your shoulders, twist side to side, and walk around the van

Don’t forget the physical side of the job, either. Loading and unloading puts stress on your back and knees—especially if you rush. Bend your knees when lifting, keep the load close to your body, and avoid twisting mid-lift.

Bonus tip: At red lights or before setting off, flex your ankles and lift your heels. It keeps your blood flowing and helps reduce swelling.

The 5-minute stretch routine

Here’s a quick stretch routine you can use to stay limber and refreshed. No yoga mats or Lycra leggings necessary!

1. Neck stretch (1 minute):

Start by slowly tilting your head toward your right shoulder until you feel a light stretch on the left side of your neck.
Hold this position for 15 seconds, then repeat on the other side.
Do this twice on each side.

2. Shoulder rolls (1 minute):

Sit up straight, then slowly roll your shoulders up, back, down, and forward in a smooth circular motion.
Do this for 30 seconds, then reverse the direction for another 30 seconds.

3. Upper body twist (1 minute):

With your feet flat on the floor, turn your upper body to the right, placing your left hand on the outer side of your right knee for added stretch.
Hold this position for 15 seconds, then repeat on the other side.
Do this twice on each side.

4. Hip stretch (1 minute):

While seated, cross your right ankle over your left knee, creating a figure 4 with your legs.
Gently press down on your right knee to feel a stretch in your right hip and glute.
Hold for 15 seconds, then repeat on the other side.
Do this twice on each side.

5. Seated hamstring stretch (1 minute):

Extend your right leg straight in front of you, heel on the ground, toes pointing upwards.
Gently lean forward from your hips (not your waist) until you feel a stretch in the back of your right thigh.
Hold this for 15 seconds, then switch legs.
Do this twice on each side.

These quick and easy stretches can help you alleviate stiffness, improve flexibility, and boost circulation, even within the confines of your van, or when you’re waiting in a loading bay.

Remember, it’s always important to ‘listen’ to your body – if you feel any pain or discomfort when you’re stretching, try a different stretch or take it easy. If it persists, book an appointment with your GP!

Look after your mental wellbeing

Courier work often means spending hours alone, dealing with delays, or reacting to unexpected changes. That pressure builds, especially when you’re always “on”.

To keep a healthy headspace:

Check in with someone every day, even if it’s a short voice note
Use music, audiobooks or podcasts to break up the silence
Create a short “wind-down” routine before bed, like dimming lights or stretching
Try deep breathing or short mindfulness apps after a stressful job

Mental health support is available and free. If you’re struggling, charities like CALM (0800 58 58 58) or Mind offer confidential advice and support.

Book regular health checks

When you’re self-employed or working flat out, regular GP visits can fall to the bottom of your list. But prevention is quicker and easier than treatment!

Here’s what you need to know:

The NHS offers free health checks for most people aged 40–74
These usually cover blood pressure, cholesterol, weight and lifestyle questions
If you’re under 40, an annual check-up is still worth booking

Common concerns for couriers include high blood pressure, fatigue, lower back pain and weight gain. Keeping a health journal—or using your phone to track sleep, water intake and movement—can help spot patterns and prompt action sooner.

Avoid these common courier habits

Bad habits can sneak into your routine without you noticing. Here are some of the most common ones to keep an eye on:

Skipping meals, then eating one large takeaway late at night
Driving through fatigue instead of resting when needed
Ignoring lower back, joint or leg pain for weeks or months
Cutting back on water to avoid toilet breaks
Staring at your phone in bed for over an hour before sleep

Being aware of these habits is the first step to replacing them. Start small—pick one thing to change this week and build from there.

Final health checklist for couriers

If you’re short on time, stick to the basics. Here’s a quick reminder to keep in your cab:

Daily:

✅ Drink 2L of water
✅ Stretch every 2 hours
✅ Eat at least one healthy meal
✅ Get 7–8 hours of sleep (when possible)

Weekly:

✅ Plan rest days or lighter shifts
✅ Stock up on better snacks and meals
✅ Check in with a mate, partner or colleague
✅ Schedule (or attend) a health check

Print it out. Tape it to your dashboard. Make these courier tips part of your routine.

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Mental stimulation

Long hours on the road can be a drag. Keep your mind sharp and avoid boredom by listening to podcasts and audiobooks, or even learning a new language.

We highly recommend Pete the Courier’s Sunday Q&A series, which is available on all major podcast platforms including Spotify and Apple Podcasts.

So long as it doesn’t distract you from driving, it’s a plus!

We have various measures in place to prioritise the safety of our members, staff and partners during this time.

The Exchange Remains Fully Operational

Transport Exchange Group is responding to the effects of COVID-19 in an empathetic, proactive and practical way. Our top priority is the health and safety of our trade community, partners and staff.

The Department for Transport has confirmed in writing that the work of the Transport and Logistics sector is essential and should continue to the greatest extent possible through this crisis. It is for this reason that we continue to operate with some adjustments.

Haulage drivers, managers, warehouse staff and all other logistics professionals need to continue to go about their business to keep supply chains moving, and government policy is clear that this applies to all supplies chains and not only those for food and medical supplies. At all times workers should however follow Public Health England guidelines on social distancing.

To download the full letter from Ben Rimmington, click here.

Our Approach to COVID-19

1. Safeguard our member businesses

It’s our collective responsibility to protect the integrity of the Exchange and safeguard the interests of our member businesses as much as possible. We’ve asked our members to pay drivers and carriers on time or even earlier if possible.

Rest assured that we are also closely monitoring slow payers reported to us. Payment cooperation ensures the smooth-running of businesses and keeps loads moving.

If you’re having difficulty or anticipate any problems, please speak to us.

New Complaints Resolution (coming soon)

We’ll be introducing a new Complaints Resolution process designed to resolve any payment issues quickly and efficiently.

2. Keep our members informed

Our marketing email communications will continue as usual, with helpful information sent out to members about COVID-19 developments, product releases or platform-related updates. You can also refer to our pop-up banners found on the log in page of the platform for information.

If your contact details have changed, see this article on how to update them.

3. Navigate situations accordingly

We realise that each member’s circumstances are different. If you’d like to discuss anything relating to your account, please contact us on 020 8993 7100.

We endeavour to treat your case with empathy and help you navigate your circumstances accordingly.

4. Provide continuous customer support

We aren’t compromising the support promised to our members during this time. Our team is still available to help at the same operating hours: Mon-Fri, 9:00 am to 5:30 pm.

In addition, we’ve expanded our team to cope with the increased volume of calls and enquiries relating to COVID-19.

5. Have a fully remote workforce

For the continued safety and wellbeing of our staff, our head office remains closed until further notice with all employees working from home. Our operating hours remain unchanged to ensure the continuity of business on the Exchange.

There are no impacts on our ability to keep the Exchange running reliably and securely.

6. Share best practices

Transport and Logistics is a key sector and we need to keep supply chains running, but that doesn’t mean the safety of our members must be compromised. Our digital tools and app functionalities allow you to keep your business running while stopping the spread of COVID-19.

We strongly recommend using our ePOD functionality and inform booked carriers of any changes made to your load requirements.
Don’t exchange any pens or paper with your customer.
When delivering a load, don’t hand over your phone to the recipient.
Our recommendation would be to first speak to the load poster and ask them if they will accept a photograph of the recipient’s signature.
If you are the owner of a company/warehouse/depot, keep your washrooms open for carriers to wash their hands when they arrive on site. If we are to fight this pandemic and protect each other, we must keep our hands clean. Please follow The Health and Safety Executive’s guidelines (HSE) and give access to these facilities.
Before quoting on a load or accepting a booking, please do your research and see if the country you are travelling to still has their borders open as this is continually changing.

For more tips on how to use our digital features to help stop the spread, click here.

7. Postponed meetings and events

With all our staff working remotely, we are complying with the government’s social distancing guidelines. We’ve cancelled any pre-arranged face-to-face meetings with members, employees or partners.

Our annual Members’ Evening, set to take place in June, is postponed until further notice.

Working in logistics means that many of our members are in daily contact with people across the country. According to a recent study funded by the US National Institutes of Health, Coronavirus can survive on stainless steel and plastic for 72 hours and 24 hours on cardboard, so always bear this in mind whether you’re working in an office or behind the wheel.

We want to get you ready and equipped to prevent infection and protect others by providing practical information and tips for your profession.

Top 10 tips to protect yourself and others

Tip #1
It is advisable to check load details before quoting or accepting a booking. You can contact the load-poster by phone or text to see if you’re required to take certain measures or precautions during pickup or delivery.

Tip #2
Try and go completely digital with your workflow and POD process if possible, speak with customers to discuss beforehand as they may still want a hard copy POD. Stay informed with what type of PODs your recipient is willing to accept at this time, they may accept a picture of a written signature on a piece of paper.

Tip #3
Remember to wipe your mobile screen with disinfectant wipes but we recommend not exchanging your phone, pens and paper with your customers.

Tip #4
Keep disinfectant wipes with you to clean the inside of your vehicle, especially the steering wheel.

Tip #5
Pay special attention to Euro bookings as advice and restrictions will vary between countries.

Tip #6
Don’t restrict access to restrooms for carriers. For us to protect each other we must ALL wash our hands.

Tip #7
Avoid direct contact with those showing signs of illness to prevent the transmission of the virus onto your hands.

Tip #8
It’s best to sneeze and cough into tissues. Place a waste disposal bag in your vehicle. If you don’t have a tissue, sneeze or cough into the crook of your elbow. Steer clear of touching your face – this includes your eyes, lips and nose as you can infect yourself if your hands are carrying the virus.

Tip #9
There is a shortage of hand sanitisers in stores, but if you do happen to have some and you sneeze into your hands, use it immediately. If you don’t have hand sanitiser, wash your hands thoroughly with soap and water for 20 seconds.

Tip #10
Don’t worry too much about wearing surgical face masks. If you happen to have them, it wouldn’t hurt to wear them. Face masks are more beneficial to people who have the virus so they can try to stop spreading it to others should they cough or sneeze.

10 practical health tips for couriers on the road