Get Moving: Truck Driver Workout Routines
Being confined to a truck for the majority of each day can make finding time for exercise seem impossible, but staying fit and making time for physical activity is essential to ensure optimal health on the road. Trucker exercise routines require drivers to be creative about using the space that they have available. Here are a few ideas to help squeeze in some valuable physical activity that can boost energy and improve overall health.
Simple and Effective Workouts
Being restricted to small spaces and lacking access to varieties of gym equipment does not hamper your means of having a very effective workout. Cardio is one type of exercise that truck drivers find particularly difficult to obtain, due to vast amounts of time spent behind the wheel. However, it is essential for drivers to make an active effort to add cardio into their daily routine.
Schedule rest stops at areas that provide spaces to walk around. Even parking lots can be used as a improvised walking track. When taking restroom breaks, park far away from the facilities so you are forced to get up and walk. Completing cardio movements such as jumping jacks, jogging in place, etc, do not require a lot of space or time, but are perfect for speeding up your rate and providing the necessary cardio benefits. Although subtle, these changes could make a huge difference in your health.
The Healthy Trucker notes that dumbbells are an excellent tool that can be used even in limited spaces. Dumbbells can be used to increase the difficulty of simple cardiovascular exercises and help build muscle. Add dumbbells to your walk or cardio routine to get double the benefits from your workout.
Other exercises can be done without any equipment at all. Squats, push-ups, sit-ups and lunges all work key muscles that need attention to keep a person fit. These flexible, 15-minute workouts from Men's Health offer truckers an opportunity to gain fitness without having to worry about having special equipment or venues available. Working on flexibility and strength helps truck drivers gain stamina when it comes time for a cardio workout on a trail or around a rest stop.
Exercise Programs Designed for Truckers
Drivers may think that there are no exercise programs out there that are specifically tailored for their unique lifestyle, but there are actually multiple companies dedicated to doing just so. Fitness Trucking™ provides fitness solutions for people who are unable to stick to a typical exercise routine. Subjects addressed by the company include dealing with the ever-changing availability of a place to bike, run, hike and even swim while on the road.
Even travel centers are interested in helping truckers stay fit on the road. TravelCenters of America has developed a StayFit program that is designed to help people who are on the road to maintain physical fitness. Healthy food choices, walking trails and rooms that are equipped with fitness equipment are available at dozens of locations throughout the U.S.
The Role of Nutrition in Truck Driver Fitness
Nutrition on the road should also be taken into consideration when a driver pursues a healthy lifestyle. Fueling the body for a short, intense workout that can be done from anywhere requires drivers to be careful about the balance of nutrients that are being taken in. High levels of protein, complex carbohydrates and fiber can help drivers strike this balance to stay energized throughout the entire day.
The Chicago Tribune reports that poor nutrition linked to frequenting fast food restaurants and buffets puts a dent in a driver's ability to maintain good health. As mentioned above, the StayFit dining options can help drivers eat healthier. Staying physically fit is a difficult task for truck drivers, but it is certainly not impossible. Drivers should choose flexible, short workout routines for the best results.