Truck drivers can stay fit on the road. The road, the freedom, the independence – these are the advantages that come with driving a truck. But when a trucker first gets into the driver’s seat, he doesn’t suspect that an accident is by far not the only hazard waiting for him down the road.
At one point or another, most truckers develop certain health problems that could have been avoided with the right approach. According to the 2014 survey conducted by National Institute for Occupational Safety and Health, 69 % of the surveyed truckers suffered from obesity (BMI – 30 or higher) and 17 % of them were morbidly obese (BMI – 40 or higher). In comparison, only 7 % of Americans report that they are morbidly obese which means that obesity is a serious health hazard for truckers.
Being overweight can cause severe health problems, such as diabetes, heart disease, stroke, sleep apnea, joint pain, and more. Meanwhile, obesity is easy to avoid. While it’s might be complicated to always maintain healthy eating habits when you are on the road, you can set up a simple exercising routine that will be available to you anytime you make a stop.
This is the easiest exercise since all it requires is some space. Spending 15 minutes every day running around your truck or the parking lot can significantly improve your health while helping you lose weight. If running seems like too much at first, you can start with fast walking.
Stretching is absolutely vital to truckers who spend whole days behind the wheel without a chance to move some muscles. One of the most effective stretching exercises is a plank. It can easily be performed at the sleeping cabin. Start with 4 sets of 30 seconds and go from there.
You can pump up your muscles without getting out of the driver’s seat and even stopping at a red light. Squeezing muscles on your abdomen and buttocks is an easy but very effective exercise. Squeeze the muscles and hold them for 30 seconds. Then take a break and repeat.
- Rope Skipping
Jumping rope is the simplest and the most lightweight piece of exercising equipment you can carry with you. Start by jumping up and down and then try to move forward and backward. Alternate single leg jumps and 2-leg jumps. Do at least 30 jumps per day.
This is another exercise that can be done in the comfort of a truck cabin. On the warm days, you can do them outside. Consider carrying around an exercise mat that you can use for exercising on the ground. Start with 10 pushups per day and go on to make 3 reps of 10 pushups daily.
One of the main problems that truckers have when exercising near their trucks is the surprised glances from the people around them. Any time this bothers you, visualize the sympathetic looks you’ll be getting when you try to get your 400-pound body out of a truck.