Nobody gets into delivery driving for the health benefits. Long hours in the van, fast food at every corner, no time for the gym, and a physical workload that's either too much or not enough depending on the day. After a few months, most drivers notice the same pattern: weight gain, back pain, poor sleep, and a general feeling of running on empty. But it doesn't have to be that way. Small changes make a big difference when you're doing this job five or six days a week.
Food: Your Fuel Matters
The servo pie and energy drink combo is the unofficial courier meal. It's fast, it's cheap, and it's everywhere. It's also why so many drivers crash hard at 2pm and feel sluggish all afternoon. What you eat directly affects how you perform, and the difference between good fuel and bad fuel compounds over a week.
Pack your lunch. It takes 10 minutes the night before and saves you $50–$80 a week in bought food. Focus on meals that give sustained energy: wraps with protein (chicken, tuna, eggs), nuts and fruit for snacks, and water instead of soft drinks. You don't need a perfect diet — just a consistently decent one.
If you do buy food on the road, aim for the least processed option. A sandwich is better than a pie. A banana is better than a chocolate bar. These choices seem small, but after 260 working days a year, they define your health.
Movement and Stretching
Delivery driving is physically demanding but not in a balanced way. You use the same muscles repeatedly — your back, your grip, your legs getting in and out of the van — but other muscles weaken from sitting. This imbalance is what causes most of the chronic pain drivers experience. According to Healthdirect Australia, even brief periods of stretching and movement throughout the day can significantly reduce the risk of musculoskeletal injuries.
Stretch for 5 minutes before you start loading. Focus on your hamstrings, hip flexors, lower back, and shoulders. These are the areas that take the most punishment. A quick stretch at lunch too — even just touching your toes and rolling your shoulders — resets the tension.
If you can fit in any exercise outside of work — even 20 minutes of walking, swimming, or basic strength training — it will make a massive difference to how your body handles the daily workload. Core strength in particular protects your lower back from the repetitive lifting.
Mental Health
Delivery driving is a lonely job. You spend most of the day alone in a van, your social interactions are 30-second parcel handovers, and the pressure to hit stop targets means you're constantly racing against time. It's no surprise that many drivers experience stress, anxiety, and low mood.
Talk to people. Whether it's other drivers at the depot, mates after work, or a professional if you need one. The "tough it out" culture in transport is slowly changing, and there's no weakness in admitting the job gets to you sometimes.
Podcasts and audiobooks can genuinely help with the isolation. Having something interesting to listen to transforms the van from a lonely box into a space where you're learning or being entertained. Many drivers say their podcast time is the best part of the day.