Truck drivers may not have much in common with typical 9-to-5 office workers, but one unfortunate trait they share is that the vast majority of their workday is spent in a chair. Staying fit can be challenging when you spend so much of your time driving, so it’s important to prioritize exercise and make it a part of your regular routine. According to experts, adults need 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. It’s also important to perform strength-training exercises at least twice weekly. If you aren’t sure where to start or how to fit fitness into your on-the-road lifestyle, scroll down to review some great exercises for truck drivers.
Staying Fit as a Truck Driver
As you might expect, most of the best exercises for truck drivers rely on your own body weight or lightweight equipment. After all, you don’t want to weigh down your truck with heavy dumbbells, and you won’t be able to find a gym at every rest stop. You want to establish an exercise routine that you can do no matter where you are on your route.
Walking or Running
Don’t underestimate the benefits of walking! Walking is an excellent exercise for people of all ages, especially if you walk at a fast pace. It strengthens your heart and bones, reduces joint pain, and requires no special skills. Plus, it gives you a chance to explore the surrounding area. If you want to kick things up a notch, try running. Start slow, perhaps with a couch-to-5k program, and gradually build up your fitness level.
Jumping Rope or Jumping Jacks
If you’re looking for a more stationary way to get your heart pumping, how about jumping jacks? They stimulate all the vital muscles of your body and combine cardiovascular conditioning with strength work. If you’d prefer to focus on your lower body and add some hand-eye coordination and balance to the mix, how about jumping rope? This basic exercise can be completed just about anywhere if you carry a jump rope in your truck.
Body-Weight Strength Training
Now that your heart rate’s up, how about incorporating some strength-training moves? A number of effective exercises can be completed just about anywhere without any special equipment. You might find it helpful to carry around a yoga mat, however, so that you can exercise on a clean and padded surface. The following are some of our favorite classic strength-training moves:
- Push-ups
- Planks
- Crunches
- Squats
- Lunges
- Tricep dips
You could also try yoga or pilates, two forms of exercise that can be performed without equipment, focus on breathing techniques, and also aim to boost flexibility and balance. To get started, simply find a beginner’s workout on YouTube.
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If you’re on the road to a healthier lifestyle, we encourage you to check out our blog post Healthy Snacks for Truck Drivers as well. By taking one small step at a time, you can become a healthier new version of yourself! Not only will this help you feel better, but also it will improve your day-to-day life by giving you more energy, more restful sleep, and even a better mood!
Are you looking for a driver-oriented trucking company? At BLC Transportation, we would be delighted to help you get your career rolling. We have opportunities for both company drivers and lease-purchase drivers. With our lease-purchase program, you can make 90 percent of the line haul while driving new trucks that provide comfort, fuel efficiency, and reliability. Plus, we offer bonuses and incentives, a health insurance subsidy, a friendly passenger/pet policy, assistance with registering for an LLC, and more. Join our team today!