Obesity is a rising issue in the truck driving industry. According to a study conducted by The National Institute for Occupational Safety and Health (NIOSH), nearly 69% of long-haul truckers are considered to be obese. To avoid obesity and potential health risks, truckers should be well rested, eat healthy snacks throughout the day and exercise at least 15 minutes each day.
Check out these simple, effective workouts you can do over-the-road!
Workouts in Your Cabin
No equipment? No problem! The following workouts can be completed without equipment from the comfort of your sleeper.
- – Pushups – Pushups only require body weight and minimal space which makes them the perfect exercise for truckers. In addition to increasing your strength, push-ups can improve your posture and flexibly, and can help prevent injury.
- – Planks – Similar to pushups, planks only need minimal space to complete. Planks work to strengthen your abdominal and back muscles.
- – Sit-ups – As a staple in many fitness routines, sit-ups are a great workout to strength your core. It only takes a few minutes to crank out a few sets of sit-ups. You can easily complete this exercise before beginning your morning routine.
- – Tricep Dips – Lastly, another easy, effective arm workout to do in your cabin is tricep dips. You can do them on the ground or by using your bunk as support to lower your body by bending at the elbow.
Exercises from the Driver’s Seat
Stretching is extremely important to reduce stress and to avoid injury. The following stretches can be done from the driver’s seat.
- – Shoulder Stretches – Shoulder shrugs are a great way to reduce tension and stress from your shoulder area. When stopped, raise your shoulders up to your ears. Hold for 10 seconds, release and repeat.
- – Hand Stretches – Long-haul truckers spend a significant amount of time gripping the steering wheel causing their hands to cramp up and feel stiff. Overtime, this could lead to arthritis or carpal tunnel syndrome. To reduce the risk of these illnesses, truckers can perform hand stretches. Try rolling your wrists in a circle or gently pulling your fingers toward your body. Check out this blog for more stretches!
Stretch Your Legs
A final exercise to add to your daily routine is either walking or running. This is a great way to stay in shape. Cardio helps to strengthen your lungs and lose weight. We understand it may be difficult to find time to do cardio during your busy routes. However, walking or running is an easy exercise to complete while waiting to pick up your loads. Plus, it allows you to stretch your legs and no longer be cooped up in your cab!
Whichever exercises you choose to complete, it is essential to add physical activity to your everyday routine. It will help you to look better, feel better and live a healthier life.
Interested in becoming a truck driver? Advanced Career Institute offers California Truck Driver Training. ACI campuses are located in Fresno, Merced and Visalia. Head over to Our Programs to learn more about our Class A Truck Driving!