Staying Active on the Road
Benefits to Being on the Move
As a truck driver, you’ll spend long stretches of time in the driver’s seat. The nature of the job makes it a little more difficult to get your steps in and it makes you more prone to sedentary behavior. Making time to move your body can result in benefits to your health which include, but are not limited to:
- Easing joint pain and reducing the risk of fall-related injuries
- Improved cognitive function, reduce anxiety and depression risk, and improved sleep quality
- Reduced risk of cardiovascular disease incidence
- Boosting immune function
Movement Recommendations
The Physical Activity Guidelines for Americans recommends that adults do at least 150 minutes of moderate-intensity OR 75 minutes of vigorous-intensity aerobic physical activity per week. You don’t need to do all your minutes of physical activity at once. You can break it up throughout the week and do a variety of exercises. In fact, spreading physical activity across at least 3 days a week reduces your risk of injury and prevents fatigue. It is important to keep in mind that you should do activities that suit your fitness levels and goals to prevent any injuries.
Examples of moderate-intensity activities include:
- Walking briskly (2.5 miles/hour)
- Vinyasa or power yoga
- Recreational swimming
- Cycling (slower than 10 miles/hour)
Examples of vigorous-intensity activities:
- Jogging or running
- Jumping rope
- High-intensity interval training
- Hiking uphill
Getting Your Move Minutes In
Bring Some Gear With You
There are lots of smaller pieces of equipment that are compact and easy to pack into your truck:
- Resistance bands
- Kettlebells
- Dumbbells
- A Yoga Mat
- A jump rope
Having equipment gives you the flexibility to do the exercises you want, when you want to.
Explore the Area
When making your stops, explore what’s around you! Some truck stops have outdoor fitness stations, activity centers, and exercise rooms. If you don’t have those spaces available to you, you can also try finding open park spaces and trails.
There are always opportunities to get moving! It’s up to you to choose to make it a priority – if you do, your future self will thank you.
