15 Minute Fitness for Truckers
Posted By: Atlantic Logistics Management | 01.30.2020
The first month of 2020 flew by, and statistically by Jan 12th 80% of New Year’s resolutions have flown out the window too! Luckily changing health and fitness habits is not a yearly commitment, it’s a daily one. We have a fresh start every day to make better choices for ourselves. The issue with resolutions is that making a huge overhaul to our habits can be overwhelming and difficult to sustain. Everyone knows that exercise does far more than just control weight, it also reduces our risk of heart disease, aids in managing blood sugar and helps cognitive skill keeping our memory strong. We all know that exercise is important but according to the CDC one-fourth of truckers are not doing any form of vigorous activity. Every step we take can make a difference, even 15 minutes a day reduces our risk of death by 35 percent.
Safety is always first whether behind the wheel or creating an exercise routine. There is a slight increase of heart attack or cardiac complications when going from sedentary to active so getting a green light from a doctor is recommended for good reason. Another professional to consider is a personal trainer. Doing an exercise properly decreases the chances of injury and a trainer can help put together the ultimate workout. There are trainers who will meet a client at a truck stop or rest area.
There are single moves that incorporate more than one muscle group like squats, they are the perfect compound exercise, they activate the quadriceps, glutes and calves. Combination can also be created by doing two types of exercises at the same time like a lunge and a bicep curl. The benefits of working multiple muscles include burning more calories, improving intramuscular coordination, elevating heart rate, improving strength and gaining more muscle mass. There a plethora of apps geared specifically for truckers building a workout. Cleo Hardy, from Atlanta, created an app called Iron Trucker Fitness and it includes a database of exercises drivers can do using their tractor-trailer. This same app also has an exercise log to help track progress and keeping ourselves accountable is crucial to maintaining routine. The Active trucker is another popular app worth checking out.
In addition to apps there is additional support for drivers. Pilot Flying J truck stops offer a wellness program and 600 travel center gyms. Travel America has locations with free exercise rooms, outdoor fitness stations and walking trails. Regular truck stops without special equipment can still be utilized for an effective work out. Cardio can be done in place by jogging, dancing or jumping rope. The biggest obstacle is getting past the perception of others. Starting with even five minutes will help overcome feeling on display, by passers may notice but most will respect the dedication. Work out tools like weights, resistance bands and mats just make the work out even more official looking.
The truth is the information on fitness is endless and we know what we should be doing, but are we? There is no need to wait for next year to set a new goal, tomorrow is the perfect day to start over. Start with an easy goal of just 15 minutes of movement everyday and next time we will look at ways to increase daily activity.
