Truck drivers are always on the go and they have to stay fit while they are on the road. They have to keep their bodies in shape and maintain a healthy lifestyle. At the same time, they also have to make sure that what they put in their body is healthy. Therefore, it becomes important for them to know about the healthy food choices available.
In this article, I will provide you with some truck driver workout ideas that you can do in your truck while on the road.
Truck Driver Workouts/Exercises
Truck drivers are more prone to back pain and other musculoskeletal disorders because they have to sit for hours while driving. Therefore, it is important for them to exercise to maintain their health.
Below are some recommended workouts truck drivers should do daily –
1) Pushups
Pushups are a great exercise for truck drivers. They help with the upper body strength, core strength, and endurance.
Truck drivers can do pushups by facing the ground and putting their hands on the floor in front of them so they can push themselves up and down. Pushups should be done 3-5 times a day to see improvements in your fitness level.
To start off, it’s best to do 10 pushups at a time until you are able to build up your muscle endurance for more reps. To make it easier on yourself, you can put your knees on the ground instead of your feet if you need to modify the position.
Check out different types of pushups.
2) Sit-ups
Sit-ups are a great way to improve your physical fitness, and they can also be used to help train for work as a truck driver. Truckers often have to sit for long periods of time, and this can lead to problems like lower back pain or muscle soreness.
Therefore, truck drivers can do sit-ups to improve their abdominal muscles and make core muscles strong. This will help them in sitting up in the cabin of the truck and also in maintaining good posture while driving.
A study from the American Journal of Preventive Medicine showed that truck drivers who did sit-ups had less back pain than those who didn’t.
3) Squats
Squats are one of the best exercises for truck drivers because they promote better posture, balance, and muscle strength. This is because squats use all the major muscle groups in the body: quadriceps (front of thighs), hamstrings (back of thighs), gluteus maximus (buttocks), adductor magnus (inner thigh).
Truck drivers can do squats by balancing on one leg, then lowering the other leg to the ground until they are in a deep squat. They can do as many as they want, but it is recommended that they not go over 20 at a time.
4) Lunges
Lunges are a great way to exercise when you’re on the road. They are easy to do and they don’t require any equipment.
The benefits of lunges for truck drivers include, strengthening your legs, glutes, and core muscles, improving your balance and stability, reducing the risk of injury, and much more.
Truck drivers should keep the below things in mind while doing lunges –
- Keep your back straight and head up with eyes forward when lunging down
- Don’t let your front knee touch the ground or go past your toes when lunging down
- Be sure to push off with the foot of the leg you are lunging on; don’t let it hang there like a dead weight
5) Use What’s Around you
Truck drivers are often stuck in their truck for hours at a time. Some of them get bored and start feeling unhealthy. That’s where exercising comes in.
There are many ways that truck drivers can exercise while on the job, but one of the best ways is by using what’s around them – like just walking around the truck. If there is any trail or park nearby your stop then utilise it for running and other simple exercises.
In brief, truck drivers can take advantage of what’s around them to stay fit while on the road.
6) Have Some Healthy Snacks with you
Truck drivers are often on the road for long periods of time and they need to take care of themselves. One way to do this is to keep healthy snacks with them.
There are many reasons why truck drivers should keep healthy snacks with them, but the most important one is that it can help prevent health problems like diabetes and heart disease.
The truck driver’s diet is often not as healthy as it needs to be because of the limited availability of fresh produce in their work environment. The lack of access to fresh produce makes it hard for truck drivers to maintain a balanced diet and live a healthier lifestyle.
Therefore, always practice to keep healthy food with you while on the road.
7) Get Some Small Gym Equipment if Possible
It is not always possible fro truck drivers to find a gym nearby, so it is better to keep some small gym equipment with them in the truck. A small set of dumbbells, folding bike, hand weights and a pull up bar or two can be a good addition to whatever equipment is present.
8) Don’t Skip Meals
Truck drivers often skip meals to save time and get back on the road. This is not a good idea because skipping a meal can lead to fatigue, which could result in an accident.
The best way to avoid this is by stopping for a quick bite at least every four hours and they must eat three meals properly.
Wrapping it up…
In brief, these were some workout ideas that truck drivers can follow to stay fit and healthy. You just need to be little creative and spare some time for yourself to be in shape so that you can enjoy your driving without having any worry about your health.
