According to a lean trucker report, the best way to ensure that drivers can maintain their weight is to watch what they eat. These exercises, though brief, help give your metabolism the kickstart it needs. In addition to your weight training, if you choose to do so, aerobic exercises are another great exercise for truck drivers and the best part is that its totally free. Find a nice patch of grass and improve your cardiovascular health and shed unwanted calories. As with any job that requires sitting down all day, truck drivers are at risk for numerous health conditions as a result of their job conditions. A 30 minute walk will burn 200300 calories, also helping metabolism and digestion.
Here is a truck driver exercise routine performed and provided by a male team driver. This post offers three stepbystep workout routines for truck drivers, shared by fellow drivers all team drivers, who face the toughest time challenge that can kick start your initiative to discover a workout routine that works for you. This basic doesnt necessarily refer to a drivers ability to run a mile. Finding an hour or more during the day to exercise might feel impossible. If you are unsure of how to do a certain movement, you can refer to what the animation is doing and follow along. However, experienced truckers know that exercise is possible by knowing the right exercises and creatively scheduling. Had the driver not had a flatbed and no load on board, we would never have been able to see it so well. The main benefit of this exercise is its flexibility. Once, when mike was southbound in a cmv on i95 near new york city, we saw a trucker bike braced against the back of the sleeper of a big rig.
Truckers spend so much time on the road that it can be difficult to get exercise in. There are some on the market specifically designed with the truck driver in mind. Aug 16, 2019 perhaps you are newly committed to your health and are seeking a detailed truck driver exercise plan. Truck driver exercise fitness and healthy lifestyle. Today truck driver health and wellness has become a major concern for trucking companies and has them. Suspension training is one of the best exercises for truck drivers. Fitness buses are one of the latest innovations in fitness technology. Mar 31, 2017 portable exercise equipment that fits in your truck how many times have you said, tomorrow is the day i start working out and never end up doing it. Jun 15, 2016 these simple exercises for drivers will rebalance the body and release key areas of tension so you can ride comfortably every day. Of the two charts above, youll notice that the one on the top, which monitors the metabolism of a typical longhaul truck driver over a 24hour period, is largely flat. Ga truck driver develops fitness app using tractor trailer as. The workout secrets of a trucker fitness guru abc news. Exercises can easily be done both in your drivers cab or against the truck.
Here is a tasty breakfast recipe to take with your new exercise prescription. Heres a quick guide to the equipment she recommended. Mar 28, 2018 siphiwe baleka, former prime driver and creator of the prime driver health and fitness program, has been quoted as saying that truck driving is the most unhealthy occupation in america. Truckstop fitness centers help drivers stay in shape on the road driver wellness programs and an expanding number of truckstop gyms are helping truckers keep fitness from taking a backseat.
Americas fittest truck driver shares his tips live on. Oct 04, 2019 the first move here, the plate truck driver, is far and away the most challenging. You can get a fullbody workout, train one part of your body and call it a day, or speed up the reps to break a sweat. The truck driver workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Scania driver care exercises for truck drivers scania. Download all driver exercises pdf document comprehensive studies of driving conditions. Siphiwe baleka, former prime driver and creator of the prime driver health and fitness program, has been quoted as saying that truck driving is the most unhealthy occupation in america. Americas fittest truck driver shares his tips live on gma. Nov 15, 2018 truckers spend so much time on the road that it can be difficult to get exercise in. Stretching and light fitness exercises for truck drivers. Perhaps you are newly committed to your health and are seeking a detailed truck driver exercise plan. When the weight starts getting light it only means you need to do. With the dumbbell a truck driver can work just about every muscle in the book without taking up hardly any space. Exercises for truck drivers information for truckers.
For more inspiring stories like this one, subscribe to guideposts magazine. Fitness trucking called the fitness guru of the trucking industry by the atlantic, siphiwe baleka has developed a reputation for helping a lot of people lose weight and transform their life. Professional truck drivers need physical exercises every bit as much or maybe more so as mental exercises to keep them strong and able to continue functioning at peak condition. Work life balance as a truck driver alliance healthcare. If you have a smartphone, you have a portable workout. Mobile fitness gyms take to the streets fitness trucks. It offers many health benefits to your overall fitness and wellbeing. The benefits of regular exercise are nearly endless. Some truckstops have walking trails or indoor workout facilities however, many do not. Plank exercises help strengthen your back, arm and leg muscles as well as your core. Truck drivers play an important role in just about every form of commerce, from. A bodybalancing exercise routine for drivers sonima. Siphiwe balekas fourminute fit tips author, corporate fitness and wellness coach and former truck driver siphiwe baleka shares some tips from his fourminute fit exercise plan. Except for a few spikes when he may have been pumping diesel or walking into kfc, that driver could be dead.
While there is no perfect onesizefitsall solution to maintaining truck driver health, here are six easy fitness tips for truckers to help maintain their overall health. Find an activitybased mobile fitness bus below that corresponds to how you like to work out. Active trucker phase 1, designed by former truck driver and award winning fitness guru to the trucking industry, siphiwe baleka, uses ten basic exercises that truck drivers can do anywhere, anytime and without any equipment. Wherever there is room, start off the exercise by getting on your hands and knees. Strong driver fitness fitness package for the truck driver is in no way associated with either of these products and do not necessarily endorse them. See more ideas about how to stay healthy, truck driver wife and exercise. Check out these simple, effective workouts you can do overtheroad. Mercedesbenz trucks is now offering the topfit set as an accessory for truck drivers who want to exercise while on the road. The fitness guru of the trucking industry the atlantic. There are also truckstop gyms and incab workout systems cropping up nowadays that help keep truckers in shape. Truck driving and staying fit on the road loaddelivered. No equipment is required to perform full body stretches, yoga, or even pilates.
This is a list of some of the best types of portable exercise equipment that. Fox 4 news highlighted one of the first snap fitness truck stop gyms in dallas, texas. Buff dudes fitness best beginners truck driver bodyweight workout routine. Jul 27, 2018 best beginners truck driver bodyweight workout routine. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant. Another cool thing about the app is that an animated truck driver does the exercises with you. Portable exercise equipment for truck drivers crete carrier. We know how busy our drivers are out on the road, but you can really ramp up your metabolism and start burning fat by knocking out a 4 minute workout prior to your driving shift. What new truck drivers need to know about exercising and staying fit on the road. Trucking careers offer lots of benefits, but one downside of this industry is how difficult it.
Truck driver workout 17 ways to exercise with the truck the. Head over to healthy trucker to read hannahs article on truck driver fitness tools. On this workinprogress page, we will be describing or linking to resources that you may use to help stay physically fit on the road even if you have. Filter by location to see truck drivertrainer salaries in your area. Jan 27, 2016 staying fit isnt easy for anyone, but sometimes it can feel almost impossible for a professional truck driver however, all is not lost. Once upon a time, you would not have seen the words truck driver and exercise used in the same sentence, but things have changed. Scania driver care is a concept developed by health specialists at scania to motivate drivers and fleet owners to take health issues more seriously. Delivering health and wellness information to commercial truck drivers. Csa is fmcsas enforcement and compliance program to improve large truck and bus safety and ultimately reduce cmvrelated. He is here to share tips from his fourminute tip plan. Aug 28, 2011 being a professional truck driver can have its perks, but over time, long hours spent seated can take a toll on your health. Many truck drivers have found ways to exercise regularly, and a physical therapist has compiled three workout routines from drivers to get you. Kick back your legs so that you are placing your weight on your toes. Fitness package for the truck driver is in no way associated with either of these.
Feb 07, 2017 ga truck driver develops fitness app using tractor trailer as gym. Located at 921 murfreesboro road in lebanon, tennessee, the new express gym serves truck drivers any time of the day, thus offering a convenient workout that enables drivers to maintain and improve their health and fitness. But with sedentary careers like truck driving jobs, its especially important to find the time to exercise to keep yourself fit and healthy. As a truck driver, you likely dont have access to a gym and specialized exercise equipment can be expensive.
Car drivers the car driver is a variation of the plate front raise exercise where the lifter holds a weight plate in front of them and twists it from side to side, similar to a steering wheel. Aerobic exercises that truck drivers can do include fitness walking, bicycling, running and bouncing on a rebounder. The stretching and strengthening exercises i showed you in the video will help the most common postural dysfunctions caused by sitting in the cab of your truck all day long. Truckstop fitness centers help drivers stay in shape on. Truckers with a sleeper cabin can perform this exercise while taking a break. Well, your health is important and today is the day you can start improving it. Americas fittest truck driver shares his tips live on gma author siphiwe baleka. Or are you the type of person who feels they do not need to work out.
Salary estimates are based on 8 salaries submitted anonymously to glassdoor by truck drivertrainer employees. Free truck gps, parking locator, driver community, and a whole lot more. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of. These simple exercises for drivers will rebalance the body and release key areas of tension so you can ride comfortably every day. Take a look at 6 easy exercises for truckers to get your drivers started. You may go for a jog around your truck, do some pushups in your cab or grab a jump rope from a supermarket for some quick cardio. In this video, rob demonstrates some kettlebell exercises for truck drivers to do in their cab when. On riding a trucker bike for fitness and exercise on the road. It targets the muscles of the shoulders, and in particular the front or anterior deltoids, but is also challenging to the core and upper back muscles. Taking time to exercise each day can counter some of the aches and pains associated with long hours of sitting and can also decrease your risks for heart problems and metabolic disease. Mar 25, 2015 the fitness guru of the trucking industry.
Check out this video to learn some simple moves you can do right outside your truck. None necessary, but enhanced with added weight or resistance bands. Everyone has muscle imbalances and weve found theyre the number one cause of back pain. Designed for use in truck cabs, the set enables the user to strengthen parts of the body most subject to stresses while driving. However, with being a semitruck driver, you have to be aware of the potential health outcomes that come along with a fulltime driving career. Finding the time, or place, to exercise as a truck driver. A 2014 survey of longhaul truck drivers by the national institute for. Truck driver exercise is committed to helping truck drivers everywhere learn how. Truck drivers play an important role in just about every form of commerce, from delivering food to packages and mail, to cars and trucks. Heres a recipe for the perfect onthego energy food. Oct 10, 2019 another cool thing about the app is that an animated truck driver does the exercises with you. Exercise equipment for truck drivers no equipment workout. Best fitness options for truckers the top exercises for truck drivers.
Trucking careers offer lots of benefits, but one downside of this industry is how difficult it is to stay healthy. Long haul trucking is one of americas most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. If you would like to learn more about work life balance, or are interested in finding a new position, the professionals at alliance healthcare services can help. Truck drivers would benefit from doing some type of exercise each day. An active lifestyle is a vital key to fitness, but sometimes it feels like exercise doesnt fit into your day. One of them could be rolling around your corner sometime soon to bring the workout to you hopefully, beating out the ice cream truck. Prevention and screening driver safety resource center content provided by. Think pushups, planks and situps all a staple of many fitness programs and how easy they are to do with limited space. Pilot flying j offers express gyms for truckers go by. Obesity is a rising issue in the truck driving industry.
Aug 03, 2016 simple tips for truck drivers to lose weight. Being a professional truck driver can have its perks, but over time, long hours spent seated can take a toll on your health. Here are a few exercises and steps that truck drivers can take to stay in shape despite their 300 days per year on the road. Physical exercises and exercise programs for truck drivers. Outdoors preferred, with several exercises possible in the cab equipment. There are also truck stop gyms and incab workout systems cropping up nowadays that help keep truckers in shape. There are several truck driver exercises that can help you stay fit even when youre only working out for fifteen minutes. Today truck driver health and wellness has become a major concern for trucking companies and has them scrambling to read more about into the future. This weight plate abs workout will demolish your core. Simple exercises may also contribute to a more positive driving experience and help you stay safe on the road. Driver fitness basic factsheet driver fitness overview. Truck driver health and fitness4 minute workout by drive for prime april 16, 2015.
Mercedesbenz trucks offers exercise gear for drivers. The healthy trucker brings you a set of exercises weve specifically designed for truck drivers using minimal equipment. Driver fitness, as its called, is best understood as ratings based on the operation of commercial motor vehicles based on a drivers training, experience, or medical qualification. Place your forearms and hands onto the ground with your palms facing downward. The first move here, the plate truck driver, is far and away the most challenging. If you are a truck driver and spend most of your day at the wheel, you should look after your health and start doing truck driver fitness exercises. Truck driver health and mortality arent issues that we have historically paid much attention to, but if we are to achieve our potential as an industry, or as individual companies, we must start helping. Maintaining a healthy work life balance as a truck driver is possible, as long as youre willing to put in the effort to make it happen. The job of a truck driver is sedentary and does not allow for many stops along the way especially not the gym. Finding a good weight that can wear you out, but isnt too heavy to lug around is key. Best beginners truck driver bodyweight workout routine. Yale graduate and former olympic hopeful siphiwe baleka has always been fit. Westcott, phd, suggests the ultimate ontheroad exercises. Mar 28, 2017 the workout secrets of a trucker fitness guru.