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As a driver you may not have a lot time to dedicate to lengthy daily exercise regimens, especially those team drivers that keep the roads hot. But, exercise doesn’t have to be so frightening. Changing your thoughts about exercise and starting off slowly can actually help you build confidence, strength, and stamina. Always check first with your physician to get the O.K. to start any exercise program.

The three main types of exercise are:

1. Aerobic exercise

Aerobic exercise raises the heart rate during continuous and sustained activity.  This type of exercise works your cardiovascular system and is good for your heart and lungs.  Several examples include basketball, jumping rope, climbing stairs, and brisk walking.  Not only does it help improve your overall health but also benefits you in other ways such as:

  • Strengthens your heart – your heart works more efficiently delivering blood flow to all the parts of your body
  • Keeps excess weight at bay – along with a healthy diet, regular aerobic exercise can help you lose weight and keep it off
  • Decrease health risks – helps lower the risk of obesity, type 2 diabetes, heart disease, metabolic syndrome, stroke, and certain types of cancer
  • Improves stamina – over time you will build an increased stamina and feel less fatigued
  • Boost your mood – can help decrease stress and depression
  • Stay independent as you age – regular movement can help keep your muscles strong and you mobile as you age. Studies have also shown that it helps with cognitive function.

2. Strength training 

Strength training is another form of exercise that can help improve your health and longevity.  Strength training can be done by using your own body weight, machines, or resistance bands to increase strength and bone density.  This is a great way to get better muscle tone, reduce body fat, and stay mobile.  Like they say as we age, use it or lose it! Just like aerobic exercise, strength training benefits health as we age. Below are a few good reasons to start incorporating strength training into your week.

  • Helps to manage your weight – when we build muscle, we burn calories more efficiently
  • Manage chronic health conditions – can help reduce the signs of depression, diabetes, heart disease, and obesity
  • Enhance your daily life – can help you feel more confident and stronger, helps with balance, and can enable you to stay independent as you age

The great thing about strength training is that it doesn’t have to be done at the gym. That’s right, no more excuses drivers! You can use your own body weight to perform strength exercises such push-ups, leg squats, and abdominal crunches right there in the cab of your truck. Another great option for strength training is the Fit System in-cab resistance bands! These can be used to perform a full body workout in the can of your truck.

3. Flexibility or stretching 

Flexibility or stretching is great exercise tool to optimize range of motion and can help increase the elasticity of muscles and joints. Stretching for 5-10 minutes per day can help improve your aching joints and muscles and help circulate blood.  Hold each stretch for 30 seconds but never force a stretch.

Our bodies were made to move and we should at least try to do some type of stretching or walking each day. Moving your body everyday for at least 10 minutes can help improve your overall health and you can reap benefits.  Rolling Strong has a set of exercises in their new health app that is driver focused and friendly. Find what works for you and get out there and start moving!

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About Bob Perry

Bob Perry is on a mission to educate drivers and share life-changing products and services to help professional drivers while on the road. Recognized as the Trucker Trainer™ by professional drivers nationwide, Bob brings a unique perspective to the transportation industry. As the President of Rolling Strong™, Bob provides the transportation companies and drivers and owner operators with in-terminal and on the road wellness programs.

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