Throughout the years, there has been a lot of talk about truck drivers and their overall health rates. Research shows that over 50% of Truck drivers around the United States are obese. This gets us thinking, why are there so many truck drivers with such low health? Being on the road for a long time means that you don't have as good of a chance to stay fit as someone who has spare time after their job gets over. Often a lot of truck drivers have things such as chips, cookies, or donuts to snack on during their trip rather than getting healthier meals. For a truck driver to stay in shape and healthy, it takes a lot of determination and consistency. Without these two things, the chance for a truck driver to be healthy is slim. In this article, we will go over a list of the best truck driver workouts. We will also go over some healthier snacks, and choices truck drivers can make to stay healthy.
Easy Workout Routines For Truck Drivers
(5 mins) Dumbells
Bringing some extra dumbbells in your truck with you can make a world of difference. This exercise is one of the easiest ways to get fit while being a truck driver. Using dumbbells can even be done while driving on the road. Pick up your dumbbells and lift during the red lights. It's also good to do a few of these exercises before you go to sleep. Some of the benefits of using dumbbells to workout include weight loss, muscle building, cardio health, muscular endurance, bone health, and muscle building.
(15 mins) Running/ Walking
If you ever get the chance to make a stop by a nearby park or trail, don't hesitate to do some running. Running can be very beneficial to your health and keep you awake while you are on the roads. Some of the advantages of running include strengthened muscles, increased happiness, increases the health of your heart, and builds muscles in the stomach and legs.
(5 mins) Kettlebells
Kettlebells give you a whole different experience. Besides being an excellent workout, they are also perfect for better blood flow and adrenaline. When you're at a stop take 5 mins to do a few lifts and swings. Some of the profits of kettlebells include strengthening joints, improved strength, a good use for recovery, increases flexibility, and strengthens core muscles.
(2 mins) Plank
You're at a stop gassing up, and you have nothing to do. Take some time to lay down and do a two min plank. This type of workout will start slow, but after a while, you can get up to ten minutes. The plank is a great way to build up those abs and get you looking good.
(5 mins) Mini Trampoline
A mini trampoline is a great exercise that will boost the energy in your joints. Weakened joints happen to be a problem for a lot of truck drivers since they are sitting down for long periods. The benefits of this exercise are weight loss, a better functioning immune system, reduced cellulite, increases oxygen circulation, improved balance and posture, increased bone mass, and more.
(5 mins) Situps
Sit-ups are a great way to get a better stomach and keep you healthy. This exercise takes away unwanted fat in the stomach area and builds up muscle in the lower back and mid-waist. It is also useful for increasing flexibility, hip and core strength, and improvement in posture.
(5 mins) Push-Ups
Doing Push-ups is a very beneficial exercise, primarily because of all of the strength it contributes. It also only takes up a very minimal amount of space. Which is especially beneficial because truck drivers don't always have much space in their truck. Push-ups are great for increasing the whole-body muscular system, protecting your shoulders from injury, and improving posture.
To get the best out of your workouts, make sure to time up to 15 minutes each day at a minimum each time you exercise. If you stay strict with that, it will improve your health, and you'll look good doing it.
I suggest including the plank into your everyday workout and then choosing a few of the other exercises that are listed as well for your 15-minute workouts. Going on a run is a great way to help your positivity go up and lose weight, but it doesn't have to be done each day. Try including that besides having your 15-minute workout at least once a week.
Getting a Shower in at a Truck Stop
All this exercise is bound to work you up a sweat. If you don't want to be stuck in your truck with the stench of your sweat truck stop showers are the perfect way to go. If you've never been to a truck stop shower it might seem a little scary, but they're actually really nice and professional. And they are used by a lot of truckers. But, if you're one of those guys that doesn't smell bad after a good hard workout I tip my hat to you.
Tips for staying healthy
Always have healthy foods in the truck at all times. It's easy to walk into a gas station and see a bag of chips that looks good or maybe even some chocolate milk. But having healthy snacks with you will help decrease the chances of grabbing on to some unhealthy choices.
Take advantage of your surroundings
Just like going for a quick run at a nearby park, there are also other advantages that you should make sure to include in part of your life. One of these include a truck stop gym. Yes, they are real. Try seeing if there are any near your stop and take a few minutes to exercise and make the most out of your truck driving career.
Buying small equipment
The next time you go into Walmart or another store that carries exercise equipment check around for some minor items that can fit into your truck and be easy to use while you are on the go.
Get all your meals
Getting all of your meals helps so you don't snack on unhealthy foods that will damage your health. Breakfast, Lunch, and Dinner are all essential and making sure that you get all of them increases your chances of a healthier lifestyle. It's also important not to push off your meals. Try eating at the same time each day even if you need to make a stop or pack something beforehand.
Making sure to record your exercises and food will help benefit you when you are trying to find out what is best for your body and what works for you. It also enables you to realize how much you are missing when you continue to skip days or hold off on your meals.
Thank you for reading our article “Best Truck Driver Workouts” If you are interested in becoming a truck driver for a small truck driving company C.T.C trucking is the place to go. With less time on the roads, you can be home with your family almost every night. You can call us at (801) 251-7124 or contact us online.