How to Stay Physically Fit as a Trucker

You're an active person who enjoys working out. How can your physically fitness-focused lifestyle mesh with an over-the-road trucking job? Take a look at how long-haul truck drivers stay fit, healthy, and active while making money.

How much physical activity do you need to stay healthy? If you're not sure how many minutes or hours of exercise you need per week, staying physically fit isn't easy. According to the U.S. Office of Disease Prevention and Health Promotion (ODPHP) Physical Activity Guidelines for Americans, adults need:

• Moderate-intensity activity. The ODPHP's guidelines recommend adults get between 150 and 300 minutes of moderate-intensity activity each week.
• Vigorous-intensity activity. Adults who are healthy enough and able to get in vigorous workouts should get 75 to 150 minutes of this type of activity weekly.
• Muscle-strengthening activity. Aerobic activity isn't the only exercise to get. Adults also need to get in muscle-strengthening exercises/activities two or more days weekly.

Now that you know how much activity you'll need, read on for ways to sneak it into a packed truck driving schedule.

Getting in a quick pre-drive workout or waiting until you're at your destination for the night are the obvious options when it comes to exercise. But these aren't your only options. You may want to get an extra half-hour of sleep instead of working out or you may not feel like hitting the gym the second you get home.

Stay healthy while you're on the road by:

• Skipping rope. There's no room in your rig for bulky exercise equipment. But a skipping rope will fit. Every time you stop, grab the rope and skip for five (or more) minutes. This provides a moderate to vigorously active aerobic workout and can help to improve balance and coordination too.
• Doing push-ups. You don't need any equipment to strengthen your arms, shoulders, and back. If you have a few free minutes during a stop, you can get in this strength training exercise.
• Working your core. Like push-ups, sit ups, crunches, and other core strengthening activities take very little time and require no additional equipment. These exercises are also ones you can do in the cab of your truck — when you're parked and not moving.
• Jogging around the lot. Sneak in a jog after parking at a rest stop or your destination. Run around the parking lot or just jog in place.
• Jumping. High jumps or jumping over obstacles is a no-cost, no-equipment way to sneak in some serious cardio time.

If sneaking in a workout doesn’t work for you, you may get more exercise than you'd expect from the job itself.

How can you can combine a typically sedentary career with physical fitness? Some trucking jobs also require plenty of vigorous activity. Ways to get active during your workday/night, include:

• Lifting boxes. Food and beverage delivery drivers often have to lift heavy cases or crates. This builds strength and endurance.
• Carrying boxes. While some delivery jobs require lifting, you won't always have to carry items far distances. A job that includes moving items can add an extra layer of physical activity to your day.
• Securing cargo. Moving and securing cargo is a strength and aerobic workout.

First-time drivers or those who are ready to switch employers should consider the amount of physical activity required for the job. The more work your job requires, the easier it is for you to get and stay active.

Are you ready to start a career as a professional truck driver? Do you need the right training for the job? Contact Commercial Trucking School for more information.