In order to stay fit, HMD Trucking strongly recommends all truck drivers exercise. You don’t need to do anything extraordinary, it’s the same classic set: running, planking, push-ups and squats, and rock climbing.
Each of these exercises can be done without additional weight and they will help to stay toned for a long time on the road.
If you are interested in this topic, you can read more here: https://www.hmdtrucking.com/blog/truck-driver-exercises-workout/. And remember that a regular exercise regimen will make a tangible difference in your quality of life, no matter how many years you’ve been driving a truck.
1. Running
Running has been and still is one of the most effective ways to exercise all sections of the muscles, and it is also quite successful at burning calories. Running is available at any time and no matter where you are. You only need a pair of running shoes to get a good workout. Running strengthens the cardiovascular system and reduces the chance of stroke and other heart diseases.
Professionals argue a lot about different styles of running, but the most important thing is to learn how to distribute the load so you don’t hurt yourself. Running too often and for too long can lead to foot pain, joint pain, and more serious injuries. As with other healthy activities, you should start running slowly and based on your current fitness.
2. Planks
The plank is a great exercise for beginning truck drivers. It helps develop stability and core strength, and at the same time builds up the lower back and abs. This will help reduce fatigue on long trips. Planks are performed in approaches of one minute or more. Try timing to see how long you can stand.
To do the plank, lie face down on the floor, lift your body up and lean on your forearms and toes. Try to hold this position for as long as you can. Very soon you will feel the tension in your abs and want to lower your lower back to the ground. When doing this exercise, make sure your back stays stiff, or you will eventually get injured.
3. Push-ups
Like most other exercises, push-ups also strengthen the core. But they also help strengthen your arms, back, and chest. Push-ups can successfully replace the bench press at the gym because they load the same muscle group.
In order to do the push-ups correctly, place your hands on the floor at shoulder width. If you want to give your triceps an extra load you can pull your elbows up against your body.
Try to keep your body straight and parallel to the ground. Then slowly bend your elbows and lower yourself to the ground. Do push-ups until your forearms are fully extended. The slower you perform this exercise, the more effective it will be. Repeat the push-ups as a series of 10 times.
4. Squats
Squats can also be performed anywhere and at any time. After hours of driving, truck drivers can feel swelling in their legs. The sedentary posture restricts blood flow and your legs need movement to keep them from getting stiff. Regular squats strengthen the quadriceps and hamstrings and work on core strength and balance.
Place your feet shoulder-width apart and put the weight of your body on your heels. Bend your knees, sitting smoothly backward, until your hips are parallel to the ground. Then straighten up without taking your feet off the ground. Repeat the exercise until you feel a burning sensation in your leg muscles.
Improving The Best Exercises For Truck Drivers
No matter who you are or what your body type is, a simple regular workout can seriously improve your health. Truckers are highly susceptible to gaining excess weight and related illnesses because of the stress their bodies are under. But in today’s digital world, there are ways to remind you to exercise even when you’re on the road.
There are many devices like heart rate monitors and fitness trackers that can help you determine when and how you should get your body moving. And your cell phone is full of endless apps to help you exercise and keep fit even during long flights.
Perfecting the exercises that are best for truck drivers can take a lot of time and effort, and it’s no easy task. The exercises mentioned above are specifically for truck drivers because they are low impact, simple, and require no additional equipment or gear.
If you want to increase the effectiveness of the exercises, feel free to take free weights with you on the road or just use whatever is in your cab. Get creative and try new things.
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