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5 Best Exercises For Truck Drivers

avatar Max
14.08.2023
avatar Max
14.08.2023
405

Being a truck driver may be a physically complicated job. Spending many hours sitting behind the wheel may have a negative impact on the driver's body, resulting in aches, pains, and general discomfort. Luckily, by adding regular exercise to your daily life, you will be able to alleviate these concerns and enhance your general health and well-being. Let's have a closer look at the five best exercises for truck drivers that may be added to your schedule with ease.

Stretching Exercises

Stretching is an effortless but effective exercise that may be done at any place even inside the cab of your vehicle. It assists in releasing tension, enhancing flexibility, and decreasing muscle stiffness. It is recommended to begin with smooth neck rolls, shoulder shrugs, and arm stretches to relax your upper body. 

After that, you may proceed to stretches of your lower body, particularly, hamstring stretches, calf stretches, and ankle rotations. If you spend several minutes only every day on stretching exercises, you will possess the possibility to decrease muscle tension considerably and improve circulation.

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Core Strengthening Exercises

A strong core is required for supporting the right posture and hindering back pain, which is widespread among truck drivers. Easy exercises such as planks, abdominal crunches, and seated leg raises may assist in reinforcing your core muscles. 

Truck drivers may perform these exercises during rest breaks or while waiting for their vehicles to be loaded or unloaded. Try to dedicate a minimum of 10-15 minutes to core exercises every day to enhance your stability and decrease the risk of back issues.

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Cardiovascular Exercises

Sitting for many hours may result in a sedentary lifestyle, boosting the risk of cardiovascular diseases. Adding cardiovascular exercises into your daily life is essential for supporting a healthy heart and enhancing your general physical form.

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Strength Training for Driver's Upper Body

Truck drivers usually experience muscle imbalances because of the recurring nature of their work. Fortunately, strength training exercises for the upper body may assist in counteracting these imbalances and improve posture and general strength. Push-ups, dumbbell curls, and shoulder presses are regarded as some effective exercises that are aimed at several muscle groups of your upper body. 

If weights are not accessible to you, there is an alternative to start employing resistance bands or performing bodyweight exercises. It is enough to include two to three days of strength training for the upper body in your exercise program to enhance the strength and stability of your upper body.

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Yoga and Meditation Exercises

Aside from physical exercise, one should not underestimate the mental well-being of truck drivers. Yoga and meditation may assist in decreasing stress, improving concentration, and contributing to relaxation. Drivers may attend yoga classes online or install special meditation applications that grant sessions with a guide. By dedicating time to deep breathing exercises and mindfulness techniques during rest breaks, you will be able to possess a positive influence on your mental and emotional health.

Keep in mind that it is necessary to contact your doctor before starting any new exercise program. This is especially significant if you have definite pre-existing medical conditions. Moreover, it is essential to give top priority to security while performing exercises, particularly, if you do the exercises inside or near your vehicle.

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Portable Exercise Equipment for the Best Truck Driver Workout

Being a truck driver means you don't always have access to gyms and fitness rooms to dedicate your time to training. Fortunately, you may carry special equipment directly in your vehicle and exercise where and when you desire. Let's consider what affordable but useful portable equipment for training every truck driver should have.

  • Kettlebells. The kettlebell is a pretty universal piece of equipment. Workouts using kettlebells may assist in building strength and endurance in your legs, shoulders, and lower back. The kettlebell doesn't take up much space in your truck but it will surely be a useful piece of equipment.
  • Resistance Stretch Bands. This portable exercise equipment is even smaller than the kettlebell, however, it is likewise helpful for truck drivers. Resistance stretch bands are lightweight and it is possible to put them into the vehicle trunk or in the bag. Moreover, resistance stretch bands operate excellently in restricted spaces and come in a range of resistance levels.
  • Jump Rope. Jumping rope is suitable not just for competition or relaxation but likewise for a cardiovascular workout. This activity may even replace jogging or bicycle riding. Remember that the heart rate magnifies while jumping the rope. Jumping rope assists in burning calories, enhancing coordination, improving heart health, and reinforcing bone density. If truck drivers spend ten minutes jumping rope, it will be equivalent to running an eight-minute mile.

The above-discussed pieces of equipment are small and affordable for the majority of truck drivers. To additionally promote better physical form, you may consider investing in extra portable pieces of equipment for effective workouts. For instance, you may purchase dumbbells, folding bicycles, portable pull-up bars, medical folding pedal exercisers, stress balls, and others.

Final Thoughts: How to Stay Fit as a Truck Driver?

To sum up, by adding the above-discussed five exercises into your daily life, truck drivers will benefit significantly. Stretching, core strengthening exercises, cardiovascular exercises, strength training for the upper body, and yoga and meditation may improve your physical form, decrease the risk of injuries, relieve discomfort, and improve your mental well-being. By giving principal priority to your health and exercising on a regular basis, you will possess the possibility to enjoy a healthier and more productive career as a truck driver.

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Written by Max

I'm Max, a seasoned professional in the world of freight transportation and job hunting. With a wealth of experience in the logistics industry, I bring a comprehensive understanding of cargo operations and supply chain management. Join me in exploring insightful articles that delve into the intricacies of the trucking world and provide valuable tips for finding the perfect job in this dynamic field.

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Approximate salary of a truck driver in the USA is $62,478 per year or $30.04 per hour
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The highest pay among drivers is class A. Most people graduating Class A CDL diploma will be involved in Off-Road Trucking (OTR).
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According to Bureau of Labor Statistics here is a list of states that have the most truck driving jobs: Texas, California, Florida, Pennsylvania, Ohio.