“The worst workout is the one that you did not do.”
Do you exercise before driving on the road? Do you do it regularly?
Possibly most of you will say, “I want to but I cannot find time,” or “I like to but I do not know where to start.”
Being part of a truck driving industry offers lots of benefits but the downside is how hard it is to stay healthy. Driving for long hours is unsafe to your health, especially when combined with sleep deprivation, fatigue and minimum physical exercise. That’s why you need to find some ways on how to stay active whilst driving.
Sitting for longs hours has previously been identified by the Mayo Clinic with a number of health concerns, including obesity, metabolic syndrome and heart disease. The worst part is that it can also increase the danger of death from cancer and cardiovascular disease.
Exercise is one of the best things that you can do to stay healthy and fit. Truck drivers need to have some physical exercise to keep their body strong and to continue functioning even at peak condition like night hours.
Get inspired to exercise by following these truck drivers’ workout from School of Transport:
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Jumping Rope exercise
This exercise is known in increasing your heart rate. Jumping rope exercise is a light cardio training and does not require much space. You can practically bring it with you every time you do the delivery. Our Truck Driving Licence QLD suggests choosing the best jump rope routine for you. You can do the following:
2-minute double-leg jumps:
Make sure your feet are not pounding the ground and your chest stays lifted. Jump for 30 seconds as fast as possible.
2-minute single-leg jumps:
jump continuously on your one leg for 30 seconds. Repeat it on one leg for 30 seconds.
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Dumbbell exercise
This is a great workout when curing any strength imbalances. It allows you to train one side of your body at a time and a good body conditioning. You do not need a huge space to perform this routine. Our Truck Driving Licence QLD recommends finding a good weight of dumbbell that fits your ability to lift. Take note that if the weight of the dumbbell is getting light it means you need to do more repetitions. To do this, stand up straight whilst holding the dumbbell in each hand and curl the dumbbells up. Repeat this as much as you can.
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Kettle bell exercise
This exercise will only take barely any space at all. It is a perfect companion for truckers who usually spend long hours on the road. Our Truck Driving Licence QLD advises checking your current fitness level first before doing the workout. Start with just a few pounds or try a kettle bell with 20 pounds. Combine swinging motions with twists and leg exercises. This can help in burning fat quickly and for your muscle build. You can also do crunches, squats, and overhead presses using a kettle bell.
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Walking or Jogging
These are two of the most effective ways for truck drivers to stay fit and healthy. It promotes strong bones and muscles. This will massively improve your ability to carry heavy goods, especially when loading. Start with walking, then increase its intensity by jogging. Do it for 30 minutes per session. School of Transport recommends bringing a bottled water with you before heading out and always stay hydrated.
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Planking exercise
Planking is a very popular exercise that you can do, especially when you are taking a break from driving. It can strengthen your back, arm, leg muscles and core. Thus, it has a great side effect of reducing back pain problems. Our Truck Driving Licence QLD suggests looking for a safe place before doing this workout. Get into a planking position by bending on your hands and knees. Lift your knees on the ground and push your feet back for full body extension. Usually, planking exercise requires no equipment.
Follow these simple steps to maintain a good body posture. Take note that warming up and cooling down are important for a good workout experience.
What is your favourite pre-driving exercise workout? Share it with us and let’s achieve a heathier body together.
TAGS: Helpful Truck Drivers Blog, Healthy Tips for Truck Drivers, Routine Exercise for Drivers
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