Exercising does not have to be difficult for truck drivers. Statistics show that almost 90% of truck drivers exercise only sometimes or never. Reports indicated that most are deterred by one of the following factors: no place to exercise, parking restrictions and safety concerns at areas such as truck stops, rest areas, warehouses, and scarce resources when it comes to fitness options.
While these are viable excuses, that does not mean there are no solutions at all. Sometimes all that you need to get a decent workout is a little motivation and your imagination.
According to Ehow’s Marie Mulrooney, “…you should keep your attention focused on the road while driving — but while safely parked, sitting at a stoplight or stuck in gridlock, you can take advantage of being auto-bound by doing a quick, never-leave-your-seat workout.”
Driver’s seat exercises
From the driver’s seat, it’s easy to work on posture, core, and isometric exercises. A few recommendations are listed here, just make sure you are safely parked. Keep in mind the majority of these exercises involve muscular contractions against resistance without movement, holding for a few seconds and releasing.
Glute Squeezes: Once seated, squeeze your buttocks! Be sure to squeeze and hold until you feel the burn. This will help to condition and tone your muscles.
Toe Lifts: Keep your heels on the floor as you raise and lower your toes.
Heel Lifts: Sit up. Point feet straight ahead and align feet, knees, and hips. Place a non-elastic strap around lower thighs. Lean forward creating an arch in the back. Pull legs slightly apart from each other, putting minimal but continuous pressure on the strap. You can also lift and lower heels by lifting mainly from the upper thigh muscles. Use your calves and keep the arch in your back.
The “seated cat” is a core exercise recommended by the American Council on Exercise. It is modified for the vehicle. As instructions indicate, sit in the standard driving position, both arms extended to the wheel, with wrists level at shoulders. Tighten core and abdominal muscles by imagining a corset is around the waist. Push shoulder blades forward as if you’re making a letter “C” with the upper part of your body. Slowly exhale, but maintain the tight muscles as you push your back into the seat. Hold position for 10 to 15 seconds. Release and resume. Perform six to 10 repetitions for two to three sets, resting 45 to 60 seconds between each set.
While standing up
If you have room to stand up in your truck, marching in place is an option for you. So are stretches or routines with dumbbells.
Outside the truck
Lunges and squats. Here is a great video detailing a routine that could be done outside the truck.
Walking: Among the cheapest of all exercises is good old fashioned walking. It has been said that 32 trips around a conventional tractor and 53 foot trailer is equivalent to one mile.
These are just a few ideas. When it comes to exercising in and around the cab, there are more options than you might imagine. With that said, let’s start planning a little more exercise in our daily runs and see how quickly we all go from flabby to fit.
About Millis Transfer
Mills Transfer, Getting It There Since 1936, has an impressive service record earning the company dozens of “Carrier of the Year” awards. Headquartered in Black River Falls, Wis., Millis is also a Certified Top Pay Carrier with some of the best equipment on the road. Maintenance facilities and drop yards are strategically located throughout the company’s operating area. Its sister company, Millis Training Institute, offers five school locations that provide students with quality training in order to earn their CDL-A license. For more information please visit www.millistransfer.com, www.mtidriving.com or call 1-800-937-0880.