The great paradox of being a truck driver is this: you might travel hundreds of miles in a single day, but barely take a single step during the process. Despite the skill it takes to handle a big rig, truck driving can make it difficult to stay fit and healthy.
We’ve already shared a set of great exercises to keep your muscles loose and limber. Now here’s some workouts to keep your energy levels up and your heart strong. They also require next to no equipment and can be done just about anywhere. All you need is a few spare minutes a day. It all adds up!
Here’s some exercises that will keep your energy humming like a brand-new Freightliner. Remember: go at your own pace, take breaks when needed, and avoid overdoing it if you’re just beginning a fitness regimen. It’s also a good idea to get a checkup with your doctor before you start any fitness program for the first time.
Skipping Rope: this is a great way to get your heart rate up in no time, and you only need a small flat area to do it, too. Plus, a skipping rope takes up almost no storage space in your cab.
If it’s been a while since high school gym class, start out slow and steady. You can switch things up by speed skipping for 30 seconds, then slow skipping for 60. Do it for five minutes a day, then slowly increase the time.
Stair Climbs: For this, any staircase, indoor or outdoor, will do. Sprint up, then back down, at a steady pace. Try to do ten repetitions to start (if it’s a long staircase, you can reduce the number of reps). Feel free to increase that amount if your fitness levels are already good! Add more sets of repetitions the more you get comfortable with your progress.
Resistance Bands: these weigh next to nothing, take up as much space as a t-shirt in your sleeper cab, and can make a huge difference in your strength and flexibility. When used correctly, resistance bands can give you the same results as lifting weights. For truck drivers, they’re a great way to strengthen your lateral deltoids, biceps and triceps for a smoother drive. Attach the resistance bands to anything that will bear your weight – and pressure applied from pulling – and you’re set to go.
HIIT (High Intensity Interval Training): If you’re looking for a way to burn a lot of calories in a short time, then a HIIT program is for you. There are many variations of HIIT programs, but they all involve short, intense bursts of exercise followed by a brief rest period, repeated several times. Look online for a program that can be completed with minimal exercise equipment. Then perform the training before work, after work, or on a break. You’ll begin to notice a difference in your injury levels within weeks.
Yoga: It’s not just for stuffy office dwellers. After all, yoga originated thousands of years ago in India as a way of uniting the body and mind. Today, people use yoga to practice mindfulness and increase flexibility. Both of those are extremely beneficial to truck drivers, so if you haven’t tried it yet, get yourself a yoga mat and add it to your fitness regimen. Five to ten minutes of yoga before you hit the road each day will leave you feeling limber, relaxed and laser-focused on the journey ahead.
Here at Truline, we believe our drivers deserve a healthy and fulfilled lifestyle both on and off the road. If that sounds good to you, then check out our current opportunities and start hauling for us today.