Exercises To Reduce Fatigue When Truck Driving

Whether you’re a new driver or a seasoned veteran, it’s important to stay in good health while on the road. This is especially true when it comes to reducing fatigue. Truck drivers who want to keep their bodies and minds in shape need to incorporate exercise into their daily routines. Here are 5 exercises for reducing fatigue when you’re on the road.

1. Squats

Squats are a great means of reducing fatigue for truck drivers on the road. They strengthen the gluteal muscles, quads and hamstrings, as well as help balance. Performing squats properly can prevent injuries and keep you healthy while on the road. The key is to make sure that your feet are shoulder-width apart and parallel.

2. Planks

Exercises like planks are great for reducing fatigue because they strengthen the core. This core includes the shoulders, arms, and hips. Performing planks also improves your posture, which can reduce stress and tension in your neck. As a bonus, planks are an excellent way to increase your endurance, especially if you hold them for more than two minutes. This is especially important for truck drivers, as they often perform long hours behind the wheel with no breaks.

3. Mountain Climbers

Mountain climbers are a great way to strengthen your arms, shoulders and core while elevating your heart rate. They also improve balance, flexibility and coordination. Performing these movements properly helps prevent injury. This bodyweight exercise requires you to stand on one leg and alternate bringing your knee to your chest, then back out again. It can be challenging for beginners, but more experienced exercisers can add a few variations to their routine. They require precision and full-body engagement, so make sure to practice proper form before you hit the road with a load on your back.

4. Aerobic Exercise

Aerobic exercise – the kind that involves a sustained physical effort for 30 to 60 minutes where your heart rate remains between 60 and 90 percent of your maximum – is one of the best ways to keep your body in shape. It can improve your cardiovascular health and help you lose weight and gain muscle. In contrast to anaerobic exercise, which burns fat, aerobic workouts increase your heart rate and deliver more oxygen to your lungs and body. This boosts your heart’s strength and capacity, which can help control blood pressure, maintain healthy cholesterol levels and improve heart function. The American College of Sports Medicine recommends that you do 20-60 minutes of continuous aerobic activity three to five times a week at 60%-90% of your max heart rate. But, if you don’t have access to a gym, try to find ways to stay active throughout the day. 10 minutes walks at least twice a day is a great place to start!

5. Stretching Before Bed

Stretching is an important part of maintaining good health and reducing fatigue for truck drivers on the road. It can improve flexibility, range of motion, energy levels and blood circulation, increase your strength and muscle tone, help prevent injury, reduce stress and aid in proper posture. When stretching, make sure you breathe slowly and deeply while performing the exercise. This will prevent tension from building up in the muscles and preventing you from getting the most benefit from stretching. Stretching can also help prevent muscle injuries that can occur while truck driving because of the long hours in the truck’s cab and constant vibrations from the vehicle. There are a variety of easy stretches that truckers can do throughout their day to help keep their backs comfortable and prevent shoulder, neck and arm pain.