It’s quite challenging to stay fit while being on the road almost every day.
Constant seating position, lack of sleep, and irregular and unhealthy meals can be the source of different types of health problems.
Frequent and regular exercise can help both body, and mind and reduce the risk of high blood pressure, heart disease, and diabetes.
But between those long hours behind the wheel, the question is when the truckers can find time to go to the gym or have a workout.
The secret is that the drivers don’t need a full gym or endless hours to remain active.
The research shows that just 15 minutes of exercise daily can strengthen the body and allow them to continue working under extreme conditions.
The entire exercise plan can be a combination of outdoor cardio, body weight exercises, and simple equipment that can be carried in the truck.
Probably the easiest and simplest type of exercise is walking or running.
The benefits of walking are:
- Weight loss – A 30-minute walk will burn 200-300 calories, also helping metabolism and digestion.
- Muscle strength – Any activity that makes muscles work harder than usual increases muscles` strength, size, power, and endurance
- Improved sleep – Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety.
- Better mood – Exercise releases serotonin, dopamine, and adrenaline which are all brain chemicals associated with feeling happy
- Boost energy levels – It seems logical to assume that exercise would drain your energy and make you tired. But it literally creates energy in your body. The body rises up to meet the challenge for more energy by becoming stronger. It all begins with mitochondria. Located in our cells, they work like tiny power plants to produce energy.
- Increased immunity – Exercise causes changes in antibodies and white blood cells. They are the body’s immune system cells that fight disease. These antibodies circulate more rapidly, so they could detect illnesses earlier than they might have before.
- Improved circulation – It increases blood flow, gets the heart pumping blood around the body faster, and helps flush the blood through the arteries.
- Strengthen bones and joints – When exercising regularly, the bone adapts by building more bone and becoming denser.
Basic Exercises for Truck Drivers
1. Push-ups
Pushups are a fast and effective exercise for building strength.
They can be done anywhere and don’t require any equipment.
Push-ups help strengthen the back, chest, arms, upper body, and core.
2. Pull-ups
A pull-up is an upper-body strength training exercise.
They work the biceps, triceps, and trapezius muscles.
3. Plank
The plank pose is one of the best core exercises.
They also support proper posture, improve balance and strengthen the glutes and hamstrings.
And perhaps the best part is that no special equipment is required, just a clean yoga mat and body weight.
4. Crunches
The crunch is one of the most popular abdominal exercises.
When performed properly, it allows both building six-pack abs and tightening the belly.
5. Squats
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up.
They work the thighs, butt, and calves.
6. Lunges
A lunge can refer to any position of the human body where one leg is positioned forward with the knee bent and the foot flat on the ground while the other leg is positioned behind.
They increase muscle mass to build up strength and tone the body, especially the core, butt, and legs.
7. Triceps dips
They work the triceps muscles on the back of the upper arms.
8. Russian twist
The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips.
It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen.
9. Step-Ups
The truck side step can be great cardio equipment.
Keep good posture, step up with one foot onto the bottom step of your truck, step up with the other foot, and immediately step down and repeat for one minute to three minutes.
Keep reading: 11 Main Problems That Truck Drivers Are Facing
Exercises in the driver’s seat
Isometric exercises consist of muscle contractions without movement and are known as static strength training.
The muscles contract for a few seconds and then release.
These kinds of practical exercises for truck drivers don’t require a lot of space and time.
Most of them can be done in a minute or less in the driver’s seat.
In addition, these improve the flexibility of the joints and increase the overall strength.
Some exercises that can be done are:
1. Shrug holds
The main muscles that shoulder shrugs target are the trapezius muscles.
Strengthening exercises targeted at the neck and shoulders have the ability to significantly reduce neck pain.
2. Tighten the glutes
The easiest way to work out the buttocks while being in a sitting position is to simply squeeze the muscles.
As the gluteus muscles are squeezed, the rear end is squeezing in and the hips will rotate very slightly.
In order for this exercise to be effective, it needs to be done repeatedly.
3. Feet lifting
Being stuck behind the wheel for long hours can hurt the feet.
Driving can also worsen existing foot problems.
4. Abdominal Hollowing
This exercise is simply a matter of contracting the stomach deeply into the lumber spine.
Contract the stomach slowly, and avoid movement in the pelvis and chest.
This exercise is also known as “stomach vacuum”.
5. Seated Pelvic Tilt
Doing this exercise helps improve posture and activates the rectus and external oblique muscles.
Do a seated pelvic tilt by first exhaling, then using the lower abdominal muscles to press the lower back into the car seat.
Exercises inside the truck
Truck drivers who have space inside their trucks can choose to do a variety of exercises that can be done on the floor or on the bed.
1. Pilates exercises
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements.
2. Lateral leg stretch
The lateral stretch increases the range of motion of the muscles on the outside and inside of the hips, plus “wakes them up” to do their job of stabilizing the hips and knees.
3. Aerobic exercises
No equipment is required to perform full-body stretches and yoga.
4. Breathing exercises
Acute stress can be relieved by deliberately taking deep breaths.
Remember to breathe deeply through the nose and out through the mouth whenever you start to feel stressed or agitated; taking a deep breath instantly calms the mind and lowers blood pressure.
Portable Exercise Equipment For Truck Drivers
1. Kettlebells
The Kettlebell is a very versatile piece of equipment.
Kettlebell workouts help to build strength and endurance in your lower back, legs, and shoulders.
Aside from the obvious perks (muscle building, cardio, flexibility, etc), kettlebells are great because they are quick.
The entire, full-body workout is in less than 30 minutes!
2. Dumbbells
These are free weights that are used in weight training to strengthen muscles.
They can be used either individually or in pairs using one in each hand.
3. Resistance Stretch Bands
This portable exercise equipment is small, lightweight and easily fits into the truck cubby or in the bag.
They work great in tight spaces and come in a range of resistance levels.
4. Folding Bicycle
The regular bicycle takes up a lot of space, so this is perfect for keeping it in the truck.
A bike workout helps to release tension from sitting, builds cardio strength, and works the leg muscles.
5. Jump rope
Jumping rope is an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding.
The heart rate increases while jumping the rope.
It burns calories, improves coordination, improves heart health, and strengthens bone density.
Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.
6. Portable pull-up bar
A pull-up bar is a piece of exercise equipment made of metal, with rubber or foam grips.
This small piece of fitness equipment is so useful and inexpensive.
7. Medical Folding Pedal Exerciser
It’s easy to work with and allows working the legs after long hours of driving and heart without a lot of setup.
The electronic display shows exercise time, revolutions per minute, revolution count, and calories burned.
8. Stress Balls
They reduce overall stress and anxiety.
They distress hands, and build strength and flexibility in the hands.
Stress balls also help prevent the development of hypertension and possible heart disease.
They are safe and can very effectively be used to help to relieve anxiety and tension in the hands and shoulders.
Stress balls are used by just squeezing them rhythmically.
Check out this video to learn how to exercise while on the road.
Mobile Apps
1. Iron Trucker
Iron Trucker exercises can be done anywhere.
It’s designed for truckers to stay in shape while on the road.
Android: https://play.google.com/store/apps/details?id=com.zapporoo.newirontruckerfitness&hl=en&gl=US
Apple: https://apps.apple.com/us/app/iron-trucker/id1449696182
2. 7 minute workout
Android: https://play.google.com/store/apps/details?id=com.popularapp.sevenmins&hl=en&gl=US
Apple: https://apps.apple.com/us/app/7-minute-workout/id650762525
Final Words
It is essential to add physical activity to the everyday routine.
It helps to look better, feel better, and live a healthier life.
How do you stay fit while on the road?
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