First, the bad news: truck driver jobs often mean spending long hours behind the wheel with less opportunities for movement and exercise. Staying healthy on the road can be challenging if you’re not intentional about it, but taking care of your body is so important. As the Mayo Clinic points out, “regular exercise and a healthy diet not only decrease the risk of heart disease, diabetes, cancer and other health issues, [they improve] concentration and awareness on the road, and can reduce chances of motor vehicle collisions.”
The good news? It’s never too late to begin developing healthier habits. Incorporating regular exercises into your routine can make a world of difference to your wellbeing. Here’s some tips to staying health on the road.
Try These Exercises for Truck Drivers
We know your elliptical machine doesn’t fit in your cab. Here are a few practical ideas that pack a fitness punch. Many you can do from your driver’s seat or the sleeper of your truck.
Stretching is crucial for maintaining flexibility and preventing injuries.
- Shoulder Rolls: Roll your shoulders forward and backward to relieve tension.
- Hamstring Stretches: Stand and lean forward to touch your toes for a nice stretch in the back of your legs.
Neck Stretches: Slowly tilt your head from side to side, holding each stretch for 15 seconds.
Equipment-free strength exercises build muscle mass.
- Push-ups: Strengthen your chest, shoulders, and arms with classic push-ups.
- Body-weight Squats: Boost your leg muscles by performing squats whenever you have a break.
- Planks: Work on your core stability by holding a plank position for 30 seconds to start, increasing as you get stronger.
Cardiovascular activities boost endurance.
- Brisk Walking: Our most popular blog ever tells you how many times around a standard truck and trailer adds up to a mile. (Psst. It’s 33.) Take advantage of rest stops to walk around and get your heart pumping.
- Jumping Jacks or Jump Rope: A quick way to elevate your heart rate, even in a small space.
- High Knees: From a standing position, raise your knees to your chest as high as you can at a brisk pace while maintaining your balance.
Incorporating these exercises into your routine can make a huge impact, ensuring you stay fit, healthy, and ready to tackle anything the road throws your way.
STAY CONSISTENT AND be active every day
Being consistent with your fitness routine while on the road can feel like a tough haul. But with a bit of planning and commitment, staying on track can become second nature.
Schedule Workout Breaks: Set specific times during your day for exercise, just as you would any other important task. These could be during your mandatory rest breaks or even when you stop for fuel. Pencil them into your calendar and try to make them non-negotiable parts of your daily routine.
Track Your Progress: Consider maintaining a fitness journal or using an app to log your activities. Recording what exercises you do, how long you do them, and how you feel afterwards can help you stay motivated.
AT MIDWEST, WE SUPPORT OUR TEAM’S WELLNESS Goals
Truck driving companies can do a lot to support the health and wellness of their team members, on the road and off, and you should make sure you are working for one that does. At Midwest Carriers, we offer complete health insurance coverage that includes medical, dental and vision benefits to help you and your family stay well.
If that sounds like the type of company you want to work for, check out our truck driver jobs at Midwest Carriers. Wellness is just one of the benefits. We’d love to learn more about your goals and experience.