Staying Fit on the Road

Driving a truck and maintaining good health requires tailoring a lifestyle around your job and maintaining any consistent schedule is difficult. Long hours sitting behind the wheel can take a toll on a trucker’s health. Erratic hours, unhealthy meals and long hours of sitting may increase the risk of many health issues such as obesity, diabetes and cardiovascular disorders.

A survey of long-haul truck drivers by the National Institute for Occupational Safety and Health found that 69 percent were obese with 17 percent morbidly so. A Gallup-Healthways study revealed that truckers have the highest risk for chronic health problems of any occupational group.

Part 1 of our “Road to Wellness for Truckers” series discussed healthy eating on the road. In our second part, we’ll share a few tips on how to stay fit through regular exercise and activity.
 
Being active for more than 150 minutes a week can significantly reduce the risk of premature death, heart disease, stroke, high blood pressure, diabetes, certain cancers, osteoporosis and obesity. It can also improve your overall fitness, strength, mental health, morale and self-esteem.
 
To help Canadians move toward healthier lifestyles, the Public Health Agency of Canada introduced new physical activity guidelines.
 
An effective fitness plan should include at least 2.5 hours of physical activity a week. This includes:
 

1. Moderate aerobic activity: Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.  Examples of moderate activity include walking quickly, skating and bike riding.
2. Vigorous aerobic activity: High-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath. Examples of vigorous activity include running, basketball, soccer and cross-country skiing.
3. Muscle-strengthening activity: Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones, helping make your bones stronger. Examples of bone-strengthening exercises include push-ups and weight lifting, while bone-strengthening activities include running, yoga and walking.

Translating the physical activity guidelines for life on the road means your fitness routine could include the following:
 

1. A brisk 15-20-minute walk after every meal. This is a quick way to begin your fitness journey. Along with the simplicity of the activity, you can also improve its impact by increasing duration, pace or intensity (walking up inclines or using leg weights).
2. Free-hand exercises such as push-ups, squats, lunges, dips and crunches are a key component of a strength training plan and take up very little space. There are many detailed instructions available online that will help you with form, repetitions and intensity. These exercises also target multiple muscle groups which increase their impact.
3. Equipment such as jump ropes and kettlebells are easy to take on your trips. They also can be used in a small space indoors or outdoors.

Starting your fitness journey is easier than you think. Begin now and slowly increase your physical activity. Improve your fitness one small step at a time through short, planned exercise sessions, active forms of transportation like walking or biking, and opportunities for physical recreation and sports. Through healthy eating and regular physical activity, truck drivers can redirect their course down a road to personal health.