As a truck driver, your health is something that you should always take very seriously. However, it’s not always that easy – especially for an over-the-road truck driver. Unfortunately there are thousands of drivers all around the world that don’t make their health a priority and as a result, they are feeling the consequences of living an unfit and unhealthy lifestyle. It can be hard to fit in a workout when you are driving all day, but doing a small amount of exercise each week is better than doing nothing at all.
In the fitness world there is a saying that does a great job of summing up the human body: “use it or lose it.” If you don’t use your muscles consistently then they will get smaller and you will get weaker. This can lead to health risks over time. The opposite is true if you are frequently working out and using your muscles. They will get bigger and you will become stronger and healthier. The same principle applies to your lungs. When you don’t use your lungs then their capacity to function properly will decrease.
Even if you don’t believe in New Year’s resolutions make a promise to yourself to make a change. Instead of getting the winter blues and allowing your health to fall by the wayside, set aside 10 to 20 minutes a few times each week to complete a simple workout.
By just doing a short workout a few times a week your muscles will stay conditioned, your joint mobility will improve and you should notice that your focus will improve. The best part is that you will feel great.
In this article, I am going to show you a simple bodyweight workout that can help you stay strong and healthy if done a few times per week.
This workout can be done at any time of the day and the great thing is you don’t need any equipment. Simply get out of your truck and get started. It doesn’t matter how fit you might be, anyone can perform this workout.
4 Quick Bodyweight Workouts for Truckers
Squats:
Stand with your feet shoulder width apart and begin a squat. Keep your head up, your back straight, and stay behind your toes.
Go as low as you can without pain. If squatting seems strange simply sit on a chair and stand up for 20 repetitions (just make sure to engage your muscles – don’t just plop down!)
Push-ups:
Assume a push up position with your hands wider than shoulder width and up on your toes.
Lower your body to the floor and repeat for the desired number of repetitions.
Mountain climbers:
Start in a push up position. Bring your right foot up next to your right hand.
Return your right foot back to the starting position and repeat with the left foot.
Shuttle run:
Go for a run as fast or slow as you like.
Trucker Workout Routine Overview
Warm up: Before you get started on this workout go for a light jog for 3-5 minutes (running in place is fine).
Once you have completed the warm up round, perform:
- 20 bodyweight squats
- 20 pushups
- 20 mountain climbers
- 40 seconds of jogging
Repeat this circuit for 3 rounds.
Too Easy or Too Difficult?
You can complete the workout as fast or as slow as you like. Each day challenge yourself to improve the time you need to complete each part of the workout. Don’t feel the need to start off going full steam ahead. Take it slow while you allow your body to get used to each workout.
Perform this workout two or three times per week. Once you feel that things are getting easier increase your repetitions from 20 to 30 or increase the number of sets that you complete.
The most important thing is to keep your body active. If you do not use your muscles you’re going to lose them. This is the reason many truck drivers suffer from back, neck and knee pain. The more you can use your body the better you will feel for years to come.
This article was first featured on The Healthy Trucker.