How Truck Drivers Can Get Fit and Stay Healthy on the Road

Truck driving is a sedentary occupation that can lead to health issues such as obesity, cardiovascular disease, and hypertension. According to the CDC, 26% of truck drivers have hypertension compared to 24% of the general U.S. working population. Additionally, long-haul truckers report a significantly higher prevalence of obesity and smoking compared to the adult working population.

The lack of physical activity combined with irregular schedules, lack of healthy food options, and other demanding aspects of the job mean truck drivers are at high risk for developing chronic health conditions.

That's why it's critical for truckers to find ways to trucker workout and stay fit on the road. Regular physical activity can help prevent and manage the health risks associated with the trucking profession.

Challenges for Truckers to Stay Fit

Truck drivers face several challenges when trying to maintain an exercise routine and stay fit while on the road. According to The Biggest Challenges of Being a Truck Driver, irregular schedules are one major hurdle. Truckers often drive late at night and sleep during the day, which can disrupt any workout routine. Fatigue after long hours driving also makes it hard to find the energy to exercise.

Limited access to gym equipment also poses a challenge according to Maintaining Health and Wellness as a Truck Driver. Most truck stops do not have workout facilities, so truckers have to get creative to exercise with minimal equipment in their truck cab or outside. The unhealthy food at many truck stop restaurants adds to the difficulty of eating healthy and staying fit on the road.

Exercises To Do in Your Truck

Truck cabs and sleeper berths provide limited space, but you can still perform effective strength, flexibility and cardio exercises. Focus on bodyweight moves that utilize your immediate surroundings.

Pushups are a great exercise you can do using the floor or walls of your truck. Place your hands wider or closer together to target different chest muscles. Elevate your feet to increase difficulty. Try sets of 5-10 reps.

Planks strengthen your core using just your truck floor. Hold the top of a pushup position, engaging your abs and glutes. Start with holds of 30-60 seconds and work your way up. For added challenge, do side planks by rotating onto one forearm.

Resistance bands allow you to mimic various strength training moves using just elastic bands. Attach them to immobile truck parts for rows, shoulder presses, bicep curls and tricep extensions. Aim for 2-3 sets of 10-15 reps.

Stretching and mobility exercises like lunges, squats and hamstring stretches can be done in a small space to improve flexibility. This helps counteract the tightness from sitting for long periods. Hold stretches for 30 seconds, 2-3 reps each.

Check out this article on working out in small spaces for more creative exercise ideas.

Exercises at Truck Stops

Truck stops can provide opportunities for truck drivers to get some exercise in while on the road. Taking advantage of the facilities and open spaces at truck stops allows drivers to get their heart rate up and work different muscle groups.

Going for a brisk walk or light jog around the truck parking area is a simple way to get moving. Truckers can also utilize playgrounds and outdoor fitness equipment if available. Doing bodyweight exercises like pushups, pullups, dips and step-ups on picnic tables and other fixtures can provide a solid workout.

Investing in a lightweight jump rope can provide an intense cardio workout anytime at a truck stop. Jumping rope for 10-15 minutes can burn calories and get your heart pumping.

Look for truck stops that have exercise rooms or full gyms which allow access to weightlifting and cardio equipment. Having this option during extended breaks or downtime provides truckers the ability to stay active on the road.

Getting creative with the options available makes it possible for drivers to exercise at truck stops across the country.

Healthy Eating Tips

Eating healthy on the road can be a challenge, but packing nutritious snacks and meals in your truck will ensure you have good options when you need fuel. The VA recommends truckers pack non-perishable foods like granola bars, nuts, canned tuna, fruits, and oatmeal (1). Meal prepping before your route and storing foods in a cooler with ice packs can provide you with healthy, homemade meals. Choose fresh options like salads, grilled chicken, rice, and vegetables when stopping at truck stops instead of fried, processed foods.

Staying hydrated is also key for truckers. Drink plenty of water instead of sugary sodas or energy drinks. Avoid drinking calories and stick to unsweetened coffee, tea, flavored seltzer waters, or low-sugar sport drinks to meet your fluid needs while driving.

Sources:

1. Healthy Eating Tips Truck Drivers, VA Nutrition and Food Services

Affordable Workout Gear for Truckers

Truck drivers don't need a lot of expensive workout equipment to stay fit on the road. With just a few key affordable pieces of fitness gear, truckers can get effective strength training and cardio workouts in their truck or at truck stops.

Here are some great options for budget-friendly exercise equipment for truck drivers:

Resistance Bands

Resistance bands are elastic bands that provide resistance for strength training and come in varying levels from light to heavy. They are extremely portable and versatile - resistance bands can be used for exercises working every major muscle group. Truckers can use them for bicep curls, tricep extensions, rows, shoulder presses and more. High quality resistance bands start from around $10-15.

Dumbbells

A pair of adjustable dumbbells is ideal for truckers to get stronger with exercises like bicep curls, overhead shoulder presses, crunches and more. Adjustable dumbbells allow you to change the weight load quickly. A basic adjustable dumbbell set good for most beginner-intermediate workouts can cost $30-50.

Yoga Mat

Having a yoga mat allows truck drivers to have a clean surface for bodyweight exercises, stretching or yoga. It provides cushioning for the knees and elbows. A basic yoga mat costs around $10-20.

Foam Roller

A foam roller is great for truckers to use for self-myofascial release - a self-massage technique that helps relieve muscle tightness and soreness. Foam rollers are lightweight, easy to store and cost between $10-30.

Investing in this basic affordable exercise equipment will enable truckers to get a wide variety of strength training and flexibility workouts from the comfort of their truck.

Establishing a Routine

To stay fit consistently on the road, truck drivers need to make working out a regular habit. Here are some tips for establishing an exercise routine:

●       Schedule time for exercise each day, even if it's just 15-20 minutes. Mark it on your logbook or planner.

●       Set specific fitness goals like losing 5 pounds or being able to do 10 push-ups.

●       Plan a variety of workouts like cardio, strength training, flexibility/mobility exercises so you don't get bored.

●       Use apps or online programs for guided workouts you can do in your truck.

The key is consistency. Make exercise a part of your daily trucking routine just like inspecting your rig, fueling up, or completing your logs. Over time, staying active will become a habit you look forward to each day.

Mental Health Benefits of Exercise

In addition to the physical benefits, regular exercise provides important mental health benefits for truck drivers. The sedentary nature of truck driving often leads to stress, fatigue and mental burnout. Exercise is a proven way to naturally reduce stress levels and boost your mood and focus.

Physical activity releases endorphins which elevate your mood and provide a natural energy boost. Even a short 15-20 minute workout can make you feel more awake and alert when driving. Exercise also serves as an outlet to relieve pent-up stress and frustration from the job.

Furthermore, taking time to exercise gives you a mental break from work and clears your mind. It can be a form of meditation in motion to help you destress. Trying new exercises and fitness challenges also provides a sense of accomplishment.

Improving your mental wellbeing with regular exercise will make you a happier, more focused driver. Health organizations like the CDC recommend at least 150 minutes of moderate exercise per week for mental health benefits.

Some examples of exercise that can boost truckers' mood and mental focus include yoga, walking, jogging and even dancing in your truck. Don't underestimate simple stretches either - taking a few minutes to stretch your body can relax both your muscles and mind.

Overcoming Excuses

It's easy to come up with reasons not to exercise, but overcoming those excuses is key to establishing a fitness routine. Here are some tips to help you make exercise a regular habit:

Make time for exercise by prioritizing it in your schedule. Even 10-15 minutes per day can provide benefits. As the saying goes, we make time for what's important to us. So treat exercise time with the same importance as other obligations in your day.

Start small and focus on consistency rather than intensity or duration. Even basic exercises and stretches done regularly are better than sporadic, grueling workouts. Build up your routine slowly from short, frequent sessions.

Focus on how much better you'll feel after exercising. Remember that post-workout boost in energy, mood and sense of accomplishment. The hardest part is just getting started.

Enlist social support to hold you accountable. Having a workout buddy or fitness-focused social group can provide motivation to stick to your routine.

Be prepared and set up cues to exercise. Lay out your workout clothes and gear the night before. Schedule exercise at specific times that become habit. Attach your workout to an existing daily habit like taking a shower or walking the dog.

Conclusion

In conclusion, establishing a regular exercise routine is crucial for truck drivers to maintain their physical and mental health on the road. Finding ways to incorporate workouts - whether in your truck, at a truck stop, or using simple affordable equipment - can make a big difference in fighting issues like obesity, injury, stress, and fatigue. While it takes commitment and creativity to exercise amid the challenges of trucking life, the benefits to your energy levels, body, mood, and career longevity are well worth it. The suggestions and tips in this article aim to help truckers overcome excuses and start building fitness habits. Staying active on the road will empower you to drive and live at your best.