Being a professional Driver is a very sedentary occupation, and coupled with poor eating habits, you can do serious damage to your body.
According to the National Institute for Occupational Safety and Health, a whopping 69% of long-haul Drivers are obese. Even worse, 17% of that group are morbidly obese.
According to the CDC, Obesity can lead to:
- Sleep apnea
- Type 2 Diabetes
- High blood pressure
- Coronary heart disease
As with any health-related article, consult your doctor before making any major changes to your diet and exercise to discuss the best and healthiest options you can pursue.
We are not promising that any of these work outs, or an adherence to a workout schedule will yield results, this article provides a helpful guide on where you can start with your work outs.
Stretching before starting any intense physical activity is probably the most important activity to perform before your workout.
Make sure to properly stretch your quads, ankles, stretch and touch your toes without bending your back, and stretch out your arms as much as you can.
If you do not adequately stretch out, you run the risk of seriously injuring yourself, so never forget to stretch before.
8 trips around truck and trailer
Perhaps the most effective work out is running or power walking. It helps raise your heart rate, gets your blood pumping, and is a great way to start your day.
If you walk or run around your truck 8 times, it is the same as walking or running a quarter mile. If you walk around your truck 8 times to start the day and another 8 times at the end of your day, that is half a mile per shift.
Those numbers can really add up and help keep you healthy while you are on the road.
After you walk around your truck, continue to keep your heart raised by doing thirty seconds of jumping jacks.
It continues to keep your heart rate elevated and helps you work on your dexterity.
Lunges are a great way to further stretch your legs and work on your quad strength.
- Stand with your feet shoulder-width apart with your hands on your hips
- Step forward with your right leg
- Bend both legs to a 90°, pressing your weight onto the balls of your right foot
- Careful to keep your back straight
- As soon as both legs hit 90° step into your next lunge with your left leg
- Use this lunge to walk the entire length of your truck and trailer, then perform lunges down the other side of your truck and trailer
By the end of this work out, your quads, calves, and glutes will be very well stretched out and probably a little sore. If it feels too sore and painful, do not hesitate in calling your doctor.
The remainder of these work outs can be performed in the comfort of your truck making them work outs you can perform no matter the weather conditions!
A squat is a great way to work out your entire lower body and can be performed in almost any location, including your truck!
- Stand up as tall as you can with your feet shoulder-width apart and flat on the ground
- Lower your body as far as you can, as if you are sitting in an imaginary chair
- Make sure to keep your back straight
- Stand up fully
That is one rep. Complete as many as you can in thirty seconds for a great work out!
Push-ups are one of the most standard work outs. They are one of the most effective ways to build a strong upper body.
The keys to a good push up is to make sure you go slow with each push-up, paying attention to the alignment of your elbows by really looking for that 45°, and to keep your body as stiff and straight as you can.
- Lay down on the ground with the palms of your hand flat right under your shoulders
- Breathe out as you push yourself up to a full upright position
- Breathe down as you lower yourself and your arms reach a 45° angle
- Breathe out and push yourself back up to a full upright position
That is one completed rep. Start slow and only perform three for your first work out. Slowly add more reps as you get stronger.
If a single push up is difficult for you, for any reason, try lowering your knees to the ground, keeping the rest of your back straight, and proceeding with your pushups.
You can also do wall push-ups and lean against any wall of your truck or trailer to build up strength.
A plank is another great way to build strength in your upper body and your core.
Planks are very similar to a push up, except you are not raising and lowering yourself, you are simply fully extending your arms and holding yourself like a plank for as long as you can.
Remember to keep your body completely straight and breathe through the exercise.
Start with ten seconds and add a little more time every day and you will be amazed to see how long you can plank for in a month.
Push Your Work Out to the Next Level
If these workouts have become too easy for you, there are ways to spice them up by bringing along small pieces of equipment.
A five-pound dumbbell is a small, light piece of equipment that you can add to your squats to add a bit of difficulty.
A resistance band is a thin piece of rubber that you can wrap around your legs to make jumping jacks more difficult.
If you choose to work out in and around your truck and trailer, make sure to take all safety precautions not to hurt yourself or the equipment.
And always drink plenty of water!