Home Fitness Fit on the Road: 5 Exercise Tips for Frequent Drivers

Fit on the Road: 5 Exercise Tips for Frequent Drivers


When you spend most of your working hours on the road, it’s difficult to find time to exercise and to find take out and drive-thru restaurants that serve healthy foods. Driving in a fleet truck is not exactly synonymous with healthy living. But that’s not to say that all truckers, cabbies and delivery drivers are doomed to a life of obesity and health problems. As with everything else in life, you have to put in the effort to get the results you want. If you’re looking to make a U-turn and get your health heading back in the right direction, try implementing a few of the following tips today.

Load Up on Healthy Snacks

The easiest place to start is by making healthier snacking choices. Instead of packing bags of chips and other packaged junk food, try loading up a small cooler with fresh fruit, cheese sandwiches and bottled water. Walmart parking lots are perfect for truckers, and most of their stores have grocery sections now. You could be in and out in under 10 minutes with a few bananas, a loaf of sandwich bread, some mayo packets and a pack of cheese slices. That’s healthier and actually cheaper than just about anything at McDonald’s.

Memorize Healthy Options for Every Restaurant Chain

But since you’re already shaking your head and thinking, “I’m not in the mood to do that,” you can still hit up the fast food places at the truck stop. Just know what to buy ahead of time. Most fast food joints these days offer healthy options like salads with either grilled or fried chicken strips. Get one for lunch next time. You’ll actually like it, especially with those little, spicy, crunchy things they give you to sprinkle on top.

Exercise Every Day

Oh yes, you can do this. It’s not hard to jog around the outside edge of the parking lot on your way inside. It’s also not hard to do some squats, calf raises and pushups right outside your cab before that jog through the parking lot. Nobody will even notice. And even if they do, they won’t care.

Here’s a short, sample workout that you can complete in three minutes:

  • 20 pushups
  • 20 squats
  • 20 calf raises (per leg)
  • 30-second jog into the building

Perform Short, Intense Full-Body Workouts

Intense workouts really do a great job of spiking your metabolism and keeping it up there for a while after the workout is finished. Throw in one of those mini-workouts every time you stop, and you could be burning hundreds of extra calories every day. Eventually, you’ll be able to do two sets of that workout back-to-back. Or you might want to stash a 20-pound dumbbell under the driver’s seat. Whatever type of exercise interests you, just do it. You’ll be glad you did.

Alternate Strength Workouts with Cardio

It’s also a good idea to mix things up by doing some longer cardio workouts a few times per week. These can just be 20-minute walks if that’s all your knees and feet will allow. And that’s fine; just do what you can. Some folks will sign up for a gym membership with locations all along their usual routes, but that is totally up to you. The point is that you can do this with or without a gym.

A driver’s life doesn’t have to be an unhealthy life. You just need to plan ahead and make some small changes in your daily routine. All of those healthy changes start adding up after a while, and that’s what you want. Stick with it for the long haul and make healthy living a permanent part of your life.


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