HEALTH

Get Fit for the Road: The Trucker Workout Routine

February 13, 2024

Truck driving is a sedentary profession that can take a toll on health and fitness. Long hours of sitting, irregular schedules, lack of healthy food options, and constant pressure to meet delivery deadlines all contribute to common health issues for truckers like obesity, heart disease, diabetes, and chronic back or joint pain. In fact, [cite studies showing health statistics].

The regular trucker workout provides numerous benefits that directly address the health concerns truck drivers face. Getting the right nutrition and making time for fitness on the road helps boost energy, improve sleep, manage weight and stress, prevent disease, and enhance overall quality of life. Forming consistent exercise habits keeps the body flexible and strong to meet the physical demands of the job now and down the road. However, the nature of trucking also presents unique challenges when trying to maintain an active lifestyle.

This guide will provide truck drivers with practical tips and bodyweight workout suggestions to get moving and improve fitness despite the constraints of truck life. With useful advice on addressing common obstacles, incorporating various types of exercise, and creating a sustainable routine, truckers can take control over their health. Even small amounts of regular activity make a big difference when on the move for extended periods. So read on to start working out wherever the haul takes you.

Benefits of Exercise for Truckers

Truck driving can be a sedentary job that leads to health issues like obesity, cardiovascular disease, diabetes, and high blood pressure. Staying physically active with regular exercise provides many benefits that can greatly improve a trucker’s quality of life.

Some key benefits of exercise for truck drivers include:

Improved cardiovascular health. Getting the heart pumping with cardio exercise improves cardiovascular fitness, endurance, heart health, and circulation. This reduces the risk of heart disease and heart attacks.
Weight management. Moderate exercise burns calories and boosts metabolism, helping truckers manage their weight. This lowers risks associated with obesity like high cholesterol, joint pain, diabetes, and stroke. Losing even a modest amount of weight can also improve sleep apnea, a common issue for truckers.
Reduced injuries. Strength training and stretching builds muscle strength and flexibility. This helps prevent common injuries associated with long hours sitting, lifting heavy cargo, and getting in/out of the truck cab. Better fitness allows truckers to work with less pain and injury.
Better sleep. Regular physical activity reduces fatigue and relaxes the body, leading to higher quality sleep. Good sleep is essential for truck drivers to stay alert and drive safely.

Incorporating exercise into a trucker’s lifestyle brings considerable wellness benefits. It’s one of the best things truckers can do for their physical and mental health while facing the challenges of their mobile lifestyle.

Exercise Challenges for Truckers

Truckers face unique challenges when it comes to maintaining an exercise routine on the road. Here are some of the top difficulties truck drivers face:

Irregular schedules – Truckers often work irregular hours and have inconsistent schedules. It can be difficult to stick to a regular workout routine when you’re driving different hours every day. Trying to squeeze in exercise whenever possible is key.
Lack of equipment – Most truck cabs don’t have exercise equipment beyond some basic stretch bands. Gyms and full equipment can be hard to access on the go. Bodyweight exercises, resistance bands, yoga, and running outside are good options.
Confined space – Space is very limited in a truck cab. It’s important to choose movements that can be done in a confined area without equipment. Target exercises you can do sitting or standing near your truck.
Fatigue – Long hours on the road can lead to mental and physical exhaustion. It’s important to listen to your body and not overdo it if you’re already very tired. Shorter, low-impact exercises are best when energy is lacking.

Truckers have some clear obstacles to staying fit, but with creativity and commitment, an effective routine tailored to the trucker lifestyle is certainly possible. The key is choosing versatile exercises that work within the space, schedule and equipment limitations. With dedication, truck drivers can stay healthy and energized on the road.

Types of Exercise for Truckers

When it comes to exercising as a trucker, there are several types of workouts that are well-suited to the trucking lifestyle:

Stretching

Stretching and flexibility exercises are critical for truckers since sitting for long hours can cause tightness and pain. Some good stretches to do include:

Hamstring stretches – Sit on the floor with legs out straight, lean forward, and reach toward your toes. Hold for 30 seconds.
Quad stretches – Standing, bend one knee and grab the ankle, gently pull the heel toward the glutes. Repeat the other side.
Neck stretches – Slowly tilt head to each side, avoid over-stretching. Can also do gentle rotations.
Lower back stretches – On all fours, slowly alternate between cat and cow poses, arching and rounding the back.

Strength Training

Building muscular strength and endurance helps truckers stay injury-free and better handle loading/unloading. Try:

Bodyweight exercises like pushups, squats, and lunges. Do 2-3 sets of 10-15 reps.
Use resistance bands which take up little space in the truck. Do banded rows, shoulder presses, and bicep curls.
If space allows, pack a kettlebell or dumbbell for deadlifts, goblet squats, and overhead presses.

Cardio

Getting your heart rate up improves cardiovascular health. Options include:

Walking/running at rest stops
Jumping jacks, high knees, butt kickers inside the truck
Jump rope – pack a short rope that takes little space
HIIT workouts with fast burpees, mountain climbers, etc. for short duration

Yoga

Yoga promotes flexibility, strength, balance, and stress relief. Poses like:

Downward dog
Tree pose (standing on one leg, foot to calf/thigh)
Seated spinal twists
Child’s pose

A trucker-friendly yoga routine can be done in just 10-15 minutes at a stop.

This covers the main types of exercise suitable for truck drivers to stay healthy on the road. Having options that require little or no equipment and can be done solo in a confined space makes it easy to workout regularly, even with an inconsistent schedule.

Stretching Exercises

Stretching is an important part of any exercise routine for truck drivers. Sitting for long hours can cause tightness and pain in the neck, shoulders, back, legs, and ankles. Taking time to stretch these areas can provide relief and help prevent injuries.

Neck Stretches

Chin tucks – Tuck your chin in towards your chest. Hold for 5 seconds, then relax. Repeat 5-10 times. Helps relieve neck strain.
Neck rotations – Slowly rotate your neck in a circle, clockwise then counter-clockwise. Repeat 5 times each way. Helps loosen neck muscles.
Side neck stretch – Tilt your head toward your right shoulder until you feel a stretch. Hold for 10 seconds. Repeat on the left side. Stretches neck muscles.

Shoulder Stretches

Shoulder rolls – Roll shoulders forward 5 times then backward 5 times in a circular motion. Loosens shoulder joints.
Arm crosses – Cross your right arm in front of you and pull it toward your chest with left hand until you feel a stretch in the shoulder. Hold 10 seconds. Switch arms and repeat.
Hands clasped behind back – Clasp your hands together behind your back. Gently pull hands up until you feel a stretch in the shoulders. Hold for 10-15 seconds.

Back Stretches

Child’s pose – Kneel on floor, sit back on heels, lower torso over thighs and reach arms forward. Hold for 30 seconds. Stretches lower back.
Cat-cow pose – On hands and knees, arch back and look up, then round back and look at stomach. Repeat 5 times. Stretches upper and lower back.
Twisted side stretch – Sit with knees bent and feet flat. Twist torso to the left, right hand behind you and left arm crossed over. Hold for 30 seconds, switch sides. Stretches obliques.

Leg Stretches

Quad stretch – Stand and bend right knee back, grabbing ankle with right hand. Keep knees together. Hold for 30 seconds. Repeat on left side. Stretches front of thighs.
Hamstring stretch – Sit on ground with both legs straight. Reach toward toes, feeling stretch in the back of legs. Hold for 30 seconds. Works hamstrings.
Calf stretch – Stand facing wall or truck about 2 feet away. Step forward with right leg, bend knee and keep left leg straight behind you. Lean forward until you feel stretch in left calf. Hold 30 seconds. Repeat on other side.

Ankle Stretches

Downward dog – Place hands and feet on floor like a tabletop position. Lift hips up and back so body forms a V shape. Feet should be hip-width apart. Hold for 30 seconds. Stretches ankles and calves.
Seated ankle circles – Sit in chair and lift right foot off the floor. Rotate ankles clockwise 10 times, then counter-clockwise 10 times. Repeat on left side. Loosens ankles.

Taking just a few minutes to stretch when stopping for gas or taking a break can make a big difference in preventing muscular pain and injuries for truck drivers. Focus on major muscle groups like the neck, shoulders, back, legs and ankles.

Strength Exercises

Strength training is essential for truck drivers to build muscle mass and maintain healthy joints and bones. Certain strength exercises are particularly well-suited for truckers as they require little to no equipment and can be performed in a small space.

Pushups are one of the best bodyweight strength exercises. They work the chest, shoulders, triceps, and core. Start on your hands and knees to make them easier or do them with hands elevated on a chair or bench. Work up to standard pushups on the floor.

Planks strengthen the core and back muscles. Prop yourself up on your forearms and toes, keeping your body in a straight line. Hold for 30-60 seconds to start. Over time, work up to holding longer planks of 1-2 minutes.

Squats are a compound exercise that targets the glutes, quads, hamstrings, and calves. Stand with feet shoulder-width apart, send hips back and bend knees as if sitting in a chair. Descend until thighs are parallel to floor. Keep knees behind toes.

Lunges tone the legs and butt. Step forward with one leg, bending both knees to 90 degrees. Push back up through the front heel to starting position. Repeat on each side for 10 reps. Build to 20 reps per leg.

Aim to do 1-3 sets of 10-15 reps of each exercise most days of the week for a balanced strength training program. Work different muscle groups on alternate days.

Cardiovascular Exercises

Truck drivers spend long hours sitting down while on the road, which can be detrimental to cardiovascular health. Performing cardio workouts is essential to increase heart rate, improve circulation, and burn calories. The confined space inside the truck cab limits options, but truckers can still get an effective cardio workout right inside the truck.

Jumping jacks are one of the easiest cardio exercises to do. Simply jump up and spread your arms and legs out midair. When landing, bring the arms and legs back together. Repeat for 30-60 seconds for a quick burst of cardio.

Doing high knees while standing next to your truck engages the core and gets the heart pumping. Lift your knees up as high as you can, alternating legs and pumping your arms. Continue for 60 seconds or more for an intense cardio boost.

For a more challenging variation, add burpees to your routine. Place your hands on the ground in front of you, kick your feet back into a push-up position, do a quick push-up, and jump your feet back to your hands. Leap up with an explosive jump to finish one rep.

Jogging in place is another cardio exercise truckers can do anytime. While standing outside by your truck, jog in place by mimicking a running motion. Pump your arms as you would while running to engage the upper body. Jog in place for 2-3 minutes for a good cardio workout.

Aim for 10-15 minutes of cardio exercises daily while on the road. Mix up the movements to keep your cardiovascular system challenged. Staying active will increase energy, improve heart health, and help combat conditions like obesity and diabetes.

Yoga Poses

Yoga is an excellent form of exercise for truck drivers since it can be done without any equipment in the cabin of the truck. Certain yoga poses are especially beneficial for truckers as they help relieve muscle tension and soreness from long hours of sitting.

Some great seated yoga poses for truckers include:

Seated Forward Bend (Paschimottanasana) – Sit with legs extended in front of you. Inhale and lengthen the spine, then exhale and hinge forward at the hips reaching for your toes. Hold for 5 breaths. This stretch targets the hamstrings.
Seated Spinal Twist (Ardha Matsyendrasana)- Sitting upright, cross your right leg over your left. Place your right hand behind you and left hand on the right knee. Inhale and lift through the spine, exhale and twist to the right. Repeat on the other side. Twists increase spinal flexibility.
Seated Wide-Legged Straddle (Upavistha Konasana) – Sit with legs wide open in a V shape. Walk hands forward and fold over legs. A deep stretch for the inner thighs.
Thunderbolt Pose (Vajrasana) – Kneel with toes together behind you. Lower hips to rest on the heels and fold forward placing forehead on the ground. Stretches the ankles and knees.

A regular yoga practice can improve truckers’ strength, balance, and range of motion. Even 5-10 minutes a day can make a big difference over time. Yoga is a great way for truck drivers to unwind, relieve stiffness, and stay limber.

Creating a Routine

As a truck driver, having a consistent exercise routine can be challenging due to an unpredictable schedule and changing locations. However, establishing regular workout habits is crucial for maintaining health on the road.

When creating an exercise routine, it’s important to start small and focus on consistency rather than intensity. Even 10-15 minutes per day of basic bodyweight exercises can provide tremendous benefits over time. Some sample starter routines:

10 minutes of stretching when you first wake up or before bed. Hold each stretch for 20-30 seconds. Target major muscle groups like shoulders, chest, legs, and back.
3 sets of 10-15 pushups and bodyweight squats. Do this 2-3 times per week either at truck stops or rest areas.
15-20 minutes of walking or jogging around parking lots when stopped.

Build up duration and complexity over time. For example, advance to doing pushups with hands on an elevated surface to increase intensity. Some other tips:

Schedule workouts in a planner or calendar app and set reminders. Treat exercise time as seriously as delivery appointments.
Do exercises directly after another daily habit like brushing your teeth so it becomes ingrained.
Mix up routines to keep it interesting – try apps for guided workouts. Yoga and pilates are great for flexibility.
Buy a fitness tracker to monitor daily progress and steps. Celebrate small milestones.
Use recognizable landmarks or truck stops as cues. Do a certain number of lunges at each scale station.

Starting small and staying consistent is key. Be patient and don’t overexert yourself initially. Over time, the right routine will become second nature and pay dividends for health.

Staying Motivated

Staying motivated to exercise while on the road can be challenging for truck drivers. Here are some tips to help you stay on track with your fitness routine:

Track your progress. Use a fitness app or journal to record your workouts and track progress over time. Seeing concrete improvements in strength, endurance, flexibility etc. can help motivate you to keep going. Celebrate milestones like being able to do 10 push-ups when you could only do 5 before.
Find an accountability partner. Having someone else who expects you to work out and checks in on your progress can provide external motivation. Partner with another trucker to share workout results and encourage each other via phone/video calls.
Offer yourself rewards. After a certain number of workouts, reward yourself with something you enjoy like a good meal, leisure activity or desired item. Having something specific to look forward to makes it easier to stick to your routine. Just be sure rewards align with your overall health goals.
Focus on how you’ll feel. Remind yourself that even when you don’t feel like working out, you’ll have more energy and less aches and pains afterward. Also know that you can start small with just 10 minutes of exercise to get the momentum going.
Make it fun. Listening to pumped up music or trying a variety of workouts can help beat boredom. Look for exercises you genuinely enjoy rather than see as a chore. Being creative with your truck cab or surroundings can inject fun into your routines.

Staying disciplined with exercise while on the road takes commitment, but it pays off for truckers’ physical and mental health. Focus on celebrating small wins, finding support and making fitness rewarding. Consistency with your workout routine will become easier over time.