Truck drivers often have difficulties finding the time and motivation to get in a good workout after a long day of driving. But with sedentary careers like truck driving jobs, it's especially important to find the time to exercise to keep yourself fit and healthy. Luckily, you don't have to be a gym rat to get a good workout in!
Today I'm going to talk about three different truck driver exercises that are relatively easy to do after a long day of driving.
Walking is a great exercise for busy truck drivers. It doesn't require any equipment besides good, supportive shoes, and you can do it just about anywhere!
Did you know that you burn the same amount of calories walking briskly as you do when you go for a jog? Running just happens to be quicker! It's true - a 30-60 minute walk about five times a week will provide you with as much of a cardio workout as a strenuous run of the same distance. Feel the burn!
Walk a few laps around the truck stop parking lot. Many rest areas even have 1-2 mile walking paths.
Try parking as far from the entrance of truck stops and supermarkets as you can. This will force you to walk to get things you need, providing you with great exercise at the same time.
You can also walk laps around your tractor-trailer. Thirty-two laps around your truck is a mile! If 32 laps in a row seems intimidating, try breaking it down into smaller segments, like say, 8 reps of 4 laps. Take a short water break between laps if you need to, then onto the next one.
Walking presents greater benefits than you might think. A brisk walk can lower your blood pressure, manage your weight, and reduce your risk of a heart attack in the same way that running can. Walking also deflects your chance of diabetes, reduces your risk of a stroke, and can create a better prognosis for existing health problems like breast cancer. Check out this post from our friends at TheHealthyTrucker.net on some of the benefits of walking.
Added bonus: The cross country nature of truck driving jobs makes walking especially enjoyable since you can always see different places during each workout!
Yoga is a great exercise for truck drivers because it benefits both your mind and body. It's great for improving your posture as many yoga poses focus on building strength in your core abdominal muscles. Strengthening these muscles and teaching your body correct posture will minimize any back pain or discomfort you experience from sitting down for long periods of time.
Yoga also helps to calm you down. This is especially helpful when you are required to deal with the constant stressor of being cut off by 4-wheelers day in and day out as part of your job.
After a particularly taxing day full of driving, sit down in your cab and do some simple yoga exercises. You don't have to do strenuous, super-bendy poses to get in a great yoga workout! Consider purchasing a Hatha yoga exercise DVD that you can play on your TV or computer while you're stopped for your break. This will relax your mind and calm you down before bed while giving you a great workout at the same time.
If you're feeling especially crazy, you can take a stab at Ashtanga yoga. Ashtanga yoga is more physically demanding and strenuous than Hatha yoga, and will help to build strength and muscle.
Isometric exercises are great workouts for truck drivers because you can do them in small, confined spaces like your cab!
What are isometrics, you ask? Isometrics are a kind of strength training where your joint angle and muscle lengths don't change, as opposed to exercises like bicep curls where you're constantly stretching and contracting the muscles. Because of the static motions of the exercises, isometrics can be done virtually anywhere, especially at the wheel of your truck!
Combine workouts with good eating habits and it is possible to maintain a healthy way of life while on the road. The biggest struggle truck drivers experience when trying to stay healthy is finding the motivation and self-discpline to actually accomplish their exercise and dietary goals. Put in the effort, and you're sure to reap the benefits of your hard work.
Check it out: Get more truck driver exercise ideas from our friends over at The Healthy Trucker in the post title No Gym? No Problem! 5 Easy Exercises for Truck Drivers
(Image: whologwhy via Flickr)
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