We all know we should eat well and exercise to stay healthy, but let’s be honest, it’s hard when you’re a truck driver. Especially when you’re on the road all the time. Since November is American Diabetes Month, we wanted to put together a list of quick, on-the-go, no-equipment-needed exercises and healthy fast food eating ideas. It is possible to stay healthy while driving trucks and pilot cars. Here are some ways to stay healthy while on the road:
When it comes to on-the-go fitness, you need a quick option that doesn’t require any exercise equipment. This workout takes only 7 minutes. It includes both cardio exercises as well as weight training, using only your body weight. After sitting all day it’s a great way to get your body up and moving. It can be done in a motel, hotel, outdoors or at home.
Perform these exercises from ACMS’s Health & Fitness Journal in the order listed. These exercises last for 30 seconds each, with 10 seconds of rest/transition time between. This should only take you approximately 7 minutes. The circuit can be repeated 2 to 3 times.
- Jumping jacks (total body workout) – Do jumping jacks for 30 seconds.
- Wall sit (lower body) – Get into a sitting position with your back against the wall and hold that position for 30 seconds.
- Push-ups (upper body) – Do push-ups for 30 seconds.
- Abdominal crunch (core) – Do abdominal crunches for 30 seconds. Do not sit up completely like in sit-ups but keep your abdominal muscles tight.
- Step-up onto chair (total body) – Make sure you have a stable chair (one from a motel desk will work or you can use a bench if you’re outside.) Step up onto the chair and step down, repeating the motion for 30 seconds, alternating which leg you lead with.
- Squats (lower body) – Do squats for 30 seconds.
- Triceps dip on chair (upper body) – Put your hands onto a chair, behind your body, with your body facing away from the chair. Dip your body in what looks like a reverse push up, with your feet planted firmly on the ground, body out, and hands firmly on the chair. Bend at the elbows and knees. Repeat this motion for 30 seconds.
- Plank (core) – Hold your body in plank position. Get into a push-up position using your forearms to support your weight, and make your back as flat as possible. Hold the position using your abdominal muscles for 30 seconds.
- High knees/running in place (total body) – Run in place for 30 seconds, raising your knees high with every step.
- Lunge (lower body) – Do lunges, switching legs every lunge, for 30 seconds.
- Push-up and rotation (upper body) – Do a push-up and then rotate your body and put your hand in the air until you are facing sideways. Return forward and do another push up. Then rotate your body in the opposite direction, putting your hand in the air. Repeat for 30 seconds.
- Side plank (core) – Try the plank position with your body sideways, one hand on the floor and one hand in the air. Hold on each side for 15 seconds.
Be sure to stretch both before and after exercising. Please consult a physician if you have any concerns or questions regarding any aerobic and weight training activities.
Healthier Fast Food Eating
When you are on the go and need to eat, fast food can become your kryptonite when it comes to healthy eating. There are healthier options you can choose to keep calories and fat down. Here are 5 ways to watch what you eat when you’re eating on the go:
- Opt for water or unsweetened tea to drink to reduce sugar and empty calories in your diet.
- Don’t take fries on the side. Instead choose a fruit cup or side salad.
- Skip the mayonnaise and other oil-based condiments.
- Choose charbroiled or grilled meats, rather than fried.
- Consider pitas, tacos and salads for lower calorie options.
Click here to see the calorie counts for healthier fast food sandwich and salad options. Several fast food chains are included in this list to give you variety.
These are just a few things truck drivers and pilot car drivers can do to make sure you are staying healthy while on the road. There are many ways to stay fit and control your diet. Happy driving!
Integrity Pilot Car Services provides safe and reliable pilot car services. Call us today, and let us escort your over-sized load to its final destination. Call now (757) 618-4899
*This article is not meant to be taken as medical advice. Please consult a physician regarding your diet and exercise.
Integrity Pilot Cars supplies pilot cars, overload permits and escorts for oversize loads including superloads, wide loads, High-poles and long loads. We have locations in Virginia Beach and Stuart, Virginia, and are licensed for nationwide loads. Integrity Pilot Cars can provide same day local city permits for all Hampton Roads Cities including Virginia Beach, Norfolk, Portsmouth, Chesapeake, Hampton, Newport News and Suffolk.
Call Integrity Pilot Cars for your oversize load needs (757) 618-4899.
Sources: journals.lww.com/acsm-healthfitness, webmd.com
Images courtesy of FreeDigitalPhotos.net by Stuart Miles (fitness), imagerymajestic (push-up), idea go (burger)