After sitting behind the wheel of a big rig for long periods of time, it’s critical that truck drivers stay active in order to prevent health and circulation problems. You may think it’s impossible to regularly exercise as a truck driver, but that’s not entirely true. It only takes a little creativity to work in a work out.
Smith Transport has put together a few exercise goals and ideal types of conditioning that are perfect for drivers – they’re simple yet effective, burn calories, increase your heart rate, and can be executed throughout a driver’s daily routine.
When you stop the truck, get moving! – As a driver you’re in a confined space for a long time. Every time you stop, try to take the time to get in a walk or do some stretching. Every truck driver exercise routine should include some dynamic stretches. Stretching will increase your blood and oxygen flow.
Incorporate Strength-Training – Make it a goal to get strength training exercises in at least three times a week. Doing so will give your metabolism a boost and prevent bone weakening, weight gain, and high cholesterol.
Here are a few strength-training exercises you can do in the privacy of your own truck:
Crunches – Lie on the floor and place hands behind your head. Flex waist to raise upper torso from floor. Keep your back on the floor and raise torso up as high as possible. Return until back of shoulders contact floor. Repeat.
Front plank – Lie prone on floor. Place forearms on floor, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position.
Side plank – On the floor, lie on side. Place forearm on floor under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.
Bridge – Lie flat on floor with arms to sides. Place feet flat on floor with knees bent. Raise hips up off floor until hips are straight. Hold position.
Invest in medium-weight dumbbells. They can improve your cardiovascular fitness, burn calories, build muscle, and increase your endurance. They’re easy to use, inexpensive, come in a variety of weights, and take up very little space (perfect for truck drivers!)
Here are a few dumbbell exercises than can be done in your truck:
Dumbbell Triceps Extension – Position one dumbbell overhead with both hands under inner plate (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.
Dumbbell Hammer Curl – Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
Dumbbell Lunge – Stand up straight with a dumbbell in each hand. Hang arms at your sides. Palms should face the thighs. Take a big step forward while bending at the knee until front thigh is approaching parallel to the ground, and the rear leg is bent at the knee and balanced on the toes. Step back to your starting position and repeat the motion with the other leg. Alternate legs.
Cardio is Key – You should aim to include cardio in your driver exercise routine at least three times a week. Cardio workouts can be as easy as doing jumping jacks or taking a 30-minute brisk walk around the truck stop. Benefits of cardio include reduced risk of heart disease, improved cholesterol, heart function, and muscle mass, and reduced risk of osteoporosis. Not only will you obtain better health, you’ll feel great after a little cardio!
As a driver, you don’t have to live a sedentary lifestyle. These truck driver exercise goals will help you stay fit in your truck driving career. If you set these goals every week, you’ll quickly be on your way to becoming a healthier, stronger truck driver.
Interested in driving for Smith? We’d love for you to apply! When applying to drive for Smith Transport, you can choose from a number of open positions and we offer great pay and benefits packages. Smith Transport is a trucking company unlike any other. We treat our employees like family members and take pride in taking good care of all of our employees. If you’re looking for a career that not only pays well, but is also enjoyable, drive for Smith Transport!