As truck drivers spend most of their time driving, it can be difficult to find the time to be active. It’s important for drivers to take care of their bodies and although there isn’t a lot of down time throughout your day, it only takes a few minutes to add some activity into your routine. Having a healthy diet and taking the time to exercise has endless health benefits including an improved immune system and more energy. Here are a few exercises you can do without any equipment or having to get on the ground to complete.
All of your workouts should begin with stretching. You should stretch for at least five minutes before you begin exercising to prepare your muscles and decrease your risk of injuries. Be sure to focus on all your muscles. On average, truck drivers sit for about 11 hours a day so it’s important to stretch and improve your circulation.
Jumping jacks have been around for centuries and are known for increasing heart rate while toning your body. It doesn’t require any equipment or training. Stand with your feet together and hands at your side. Jump to separate your feet and raise your hands up over your head in one swift motion and repeat. At moderate intensity, a jumping jack can burn 5.1 calories per minute1. Depending on your level of physical fitness, some may choose to just complete 10, while others may continue to jump for 10 minutes. Listen to your body and always be careful to not overexert yourself. Doing one is better than doing none.
While walking around at your next rest stop, try adding walking lunges into your steps. Walking lunges are a great exercise that highlights your quadriceps, glutes, and hamstring muscles. It’s also a great movement for your hips that could use some attention after a haul. To perform the exercise, simply step out in front of you and lower your body as you step with your back knee bending towards the floor. Alternate which leg is in front and back to ensure both get the same attention.
Standing push-ups are a great way to work your chest and arms without having to get on the ground and do a standard push-up. For the standing push-ups, you’ll need to find a wall or a surface that can hold your weight. Once you find that space, place your hands about shoulder length apart on the wall and your feet on the ground slightly further away from the wall. Once you have that form, lower your arms towards the wall and let your weight fall to your hands then slowly extend your arms straight and continue that motion. Remember to keep your elbows close to your sides.
Standing Bicycle Crunch
To give your abdominals consideration, try the standing bicycle crunch. In this version, you stand and place your hands behind your head with your elbows facing out. Then, lift your left knee and have it meet your right elbow as you create a “crunch” motion. You should repeat the same motion with your right knee and left elbow.
Waiting to get unloaded? Take a step out and try doing some squats. A squat is another exercise that will not only work your glutes but your entire body. You can begin by standing with your feet about shoulder length apart. Next, slowly bend your knees and lower your body to a 90 degree angle. You want to make sure your knees are over your toes and then slowly lift your body back up into the standing position. There are many benefits to squatting. You can increase the intensity by adding weight. Again, make sure you don’t overexert yourself and do what you are capable of doing.
One of the most important things to keep in mind is to continue breathing throughout your exercises. Proper breathing can make the exercises easier and make you feel better during and after your workout. Continue to stay hydrated and try your best to think about keeping your body and mind in shape. Try to add these exercises into your daily routine and you’ll begin to feel the benefits.