A sedentary lifestyle (even when your seat is covering miles of road each day) is bad for your health. Combining regular exercise with healthy eating habits can help make up for the amount of time you spend sitting.
The driving experts at RoadMaster have some great tips to get you up and running–or at least stretching often and walking briskly.
Take Proper Precautions
First, check with your doctor to make sure you don’t have any underlying health problems that could affect a new workout regimen. Whenever you’re trying something new, be especially aware of your form to maximize your workout’s effectiveness and safety.
One of the great things about being on the road is that you don’t need a lot of gear to workout—you can push or pull on the giant immobile object that gets you from point A to point B!—just make sure you test the stability and functionality of any equipment before you put your weight on it. And Accessories like stretch bands, dumbbells, jump ropes, and even a yoga mat can fit easily in your cab.
Cardiovascular workouts cover all manner of moving and shaking, from walking to jumping rope, running to a spin class. Target your legs, shoulders, back, core, and arms—and you’re strengthening your lungs and stamina too. If you’re out of shape, go easy as you gear up for a cardio workout. And remember, 30 minutes of steady walking will do you more good than a series of springs. Keep moving at a regular pace to raise your heart rate, and be sure rehydrate afterwards. You can find stretching and beginner yoga videos online to help you cool down and keep your muscles from stiffening right back up.
For many of these exercises, you’ll need only very light (if any) weights–shoulders are delicate, so go easy until you know you won’t be in danger of tearing or too sore the next day.
One temptation to avoid with arm exercises is using your torso to gain momentum or rock towards the weight being lifted. Instead, remain still and focus on the specific muscles you’re trying to flex.
Form is especially crucial with chest work because it can lead to working arms or shoulders instead–when attempting any kind of push-up, make sure to also flex your core so you don’t strain your back muscles.
Essentially you want to keep your lower back on the floor and contract your abs in order to “sit up” with your ribcage and upper torso.
As always, don’t forget to stretch out before and after every workout session, and rehydrate regularly. Pick an area to focus on each day, take a day off in between, and soon you’ll be feeling better on the road, and off.