Because truck driving can be such a sedentary activity, it can be easy to lose muscle strength and gain weight. Fortunately, there are a variety of quick, inexpensive ways to incorporate strength training into your daily routine. Many strength training exercises require very little --- or no --- extra equipment and can be performed right inside your truck.
Benefits
Strength training offers many benefits for truck drivers. Developing muscle strength can increase endurance, enhance concentration and increase focus --- all which can be beneficial if you spend long hours on the road. Strength training also gives the metabolism a boost, helping you to burn calories even while sedentary, such as while in the driver's seat. Strengthening the muscles also offers long-term benefits. It helps prevent bone weakening, weight gain and high cholesterol.
Exercise Equipment
Although space is typically very limited in a truck, there are several types of portable exercise equipment that you can take along with you. Consider packing a duffle bag full of dumbbells, ankle weights, exercise bands and wrist weights. If you are cautious, you can also use truck-related items when exercising. For example, you can use a bungee cord instead of an exercise band or a kingpin lock instead of a dumbbell.
Exercise Examples
There are many exercises that you can perform while driving, in the truck cabin or while at a rest stop. Consider using a dumbbell to do arm curls or overhead presses as you drive --- just be sure to alternate arms and pay attention to the road. Do push-ups in the truck cabin, allowing your body weight to work for you. Or, when at a rest stop, strap on ankle weights and do squats or lunges beside your truck.
Tips
If you are just starting out with strength training, the KidsHealth.org website suggests gradually working your way into a full routine. Start with only three workout sessions every week, limiting each session to about 20 minutes. Always warm up your muscles prior to a strength training workout. Consider taking a brisk walk around the truck for about five minutes. In addition, to avoid injury, it is important to stretch your muscles after a workout.
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