Fitness Tips for Truck Drivers
As an over-the-road truck driver, do you find it difficult to stay in shape? Most of your day is spent behind the wheel, with little free time to yourself. When you do have some time, you’re usually nowhere near a gym. To make fitness more difficult, it’s hard to enjoy a healthy meal on the road. There are so many fast food restaurants around, and even many truck stops have them. The good news is that there are ways that truck drivers can stay in shape and eat healthy on those long hauls. Signal Connect shares some tips to help truckers who want to be more health conscious on the job.
Trucker Cardio on the Road
As far as fitness goals go, it’s important to keep your heart healthy. Cardiovascular or cardio activity is one of the best ways to do this. This means doing activities that increase your heart rate, which burns fat and calories. Walking and running are great cardio workouts for truck drivers because you can do it anywhere. All you need is a little bit of space and the right pair of shoes.
If you’re new to running, it’s always best to start slowly. Rather than going for a marathon on your next stop, you could try walking for 30 minutes. This could slowly evolve into jogging for the same amount of time. Once you’re comfortable with jogging for 30 minutes, you can try running.
Are you wondering where you should run? Well, 34 laps around your rig is equal to a mile. If you want something with a bit more scenery, you could always take a jog or run around a rest stop or truck stop. Nearly anywhere you park your rig could become your track. Get creative and enjoy your fitness routine.
Jumping Rope for Truckers
Jumping rope is a great way to increase your heart rate. This exercise equipment is affordable, and it easily fits inside your cab. Best of all, you can do it nearly anywhere you stop. All you need is some flat ground beneath your feet. Remember, the longer you go, the better your benefits. If you’re a beginner, start out small, say five minutes. You can use that as a base to build up to 10, 15, or even 20 minutes. You might be amazed by how much exercise you can get from simply jumping rope each day.
Body Weight Exercises for Truck Drivers
You don’t need a gym filled with weights and other exercise equipment. Body weight exercises are a great way to strengthen muscle and bone and burn calories. Exercises such as push-ups, lunges, squats, step-ups, and planks will do this. The key is that you have to do them regularly. If you’re a trucker who wants to stay in shape, these exercises could be part of your on-the-road workout regimen.
If you’re new to body weight exercises, start out doing 10-15 minute bursts. For example, you could try doing 20 push-ups, 20 step-ups, 20 crunches and 20 jumping jacks within that time. In the beginning, it might take 15 minutes or more to complete the set. The more you practice, the more stamina you’ll build. Soon, you’ll knock the entire set out in 10 minutes. At that point, start adding more reps or even a new body weight exercise to your routine. Keep challenging yourself and good things will happen!
Healthy Eating for Truckers
“You can’t outrun a bad diet.” That’s a popular saying in the workout community and it’s true. If you eat a high-calorie diet, you won’t be able to do enough exercise to burn all those calories off. This is why healthy eating is just as important as your workout regimen. Being an over-the-road trucker limits the amount of healthy meal choices you can make. They allure of cheap, tasty, fast food – both at roadside restaurants and truck stops – can be too strong for some drivers. This doesn’t sit well with their sedentary lifestyle behind the wheel.
Here’s a list of portable healthy foods that truckers can get at the grocery store or truck stop to help beat those cravings for fried fast foods:
- Nuts: Almonds, cashews, pecans, pistachios, or walnuts offer healthy fats when eaten in moderation. Try a one-ounce cup for a treat as you drive.
- Seeds: Sunflower, pumpkin, and flax seeds make great snacks. Eat them by themselves or sprinkle onto your yogurt or salad.
- Fruit: Whether raw or dry, fruit offers plenty of vitamins and healthy carbohydrates. Try taking bananas, apples, and any other fruits along for the ride. Your body will thank you.
- Vegetables: Carrots and celery sticks are great snacks for truckers. You can prepare these snacks at home, or purchase them pre-cut at the store. Either way, you’ll get a healthy snack loaded with vitamins and minerals.
- Cheese Sticks: Cheese sticks are a great source of calcium and protein. For the health-conscious trucker, try the light varieties of these popular snacks to avoid excess calories.
- Beef Jerky: These tasty treats are filled with protein and are great for taking the edge off your hunger. You’ll find a wide variety of brands and flavors at any grocery or convenience store, as well as your favorite truck stops.
Enjoy Your Healthy Lifestyle, Truckers!
Are you a truck driver who’s committed keeping healthy while you’re on the road? If so, we commend you and the commitment you’ve made to your health. We know it isn’t easy, but as long as you stick to your plan, you’ll lose weight, feel great, and be happier overall. Hopefully, the tips we’ve shared will help you in your journey. Stay healthy, truckers!
DIRECTV for Truck Drivers
After your workout, wouldn’t you like to kick back with your favorite news, sports, and entertainment? If so, you should get DIRECTV in your big rig. The small, portable satellite dish easily fits outside your cab to bring your favorite programming inside. DIRECTV’s satellite signal covers nearly 100 percent of the country, so no matter where you’re travelling, you’ll be able to locate the signal. Signal Connect is an AT&T Preferred Dealer. Whether you’re an owner-operator or manage an entire fleet, we can help you outfit your rig with DIRECTV. If you want more information about DIRECTV for big rigs, or would like to schedule your install, give us a call at 866-726-4182.