When you drive a tractor trailer for five days out of seven, it can be hard to work out and stay in shape. A Gallup-Healthways analysis revealed that transportation workers, including truckers, have by far the highest obesity levels at 40.3% with only 48.6% exercising 3 or fewer days a week! Along with being the heaviest, they have the highest health risk for chronic health problems including diabetes and heart disease, of any occupational group.
In order to curb this epidemic, there are now several initiatives to help drivers improve their health such as access to company wellness programs and truck stop gyms. There are also driver-developed in-cab exercise systems on the market and some drivers invest in a folding bicycle. But these options can be expressive.
Since exercising for as little as 15 minutes a day can make a difference, here are some simple workouts you can do from the convenience of your cab or right outside of your truck:
Purchase low impact resistance bands and connect them to various parts of the cab to tone every muscle group. Inexpensive hand weights or a soft-shell kettle bag can also be used to build strength and provide a quick workout. Try dumbbell extensions for your triceps and hammer curls for your biceps.
Plank exercises are easy, effective and don’t require any equipment. By placing your forearms and hands on the ground directly under your shoulders and your legs out straight behind you, lift your body and hold it in a straight line that “plank-like.” Hold this position for 30 seconds. Increase your time as your body builds resistance. This helps strengthen your back, arms, legs and core but requires little space. Pushups are also a good idea from this position.
Squats and lunges are good exercises that are possible to do within the space of your cab – try to do 12-15 reps. Using the steps of your truck you can do step-ups (12-15 reps each leg).
Dips are great for your triceps. Start by sitting on a step with your hands holding the edges, your feet should be on the ground. Then straighten your arms and lift yourself up with your legs straight out in front of you, lower your body, pause then raise your body up again. Repeat 12-15 times.
Finding 15 minutes in your day to exercise and strength train while you are on the road will make a big difference in your overall wellness. In addition, you can also incorporate healthy eating habits such as planning ahead and packing nutritious snacks and meals.
To learn more about driving for a company that is easy to work for and cares about the health and well-being of its employees, call Carleton Transport at 877-651-4348 or apply today!