Driving a semi thousands of miles across country, then turning around and doing it all over again, can be grueling. Truckers spend a lot of time sitting down, which is a known health hazard. Learn how truck drivers get exercise on a long-haul run.
The 34-Hour Rule
Commercial truck drivers may not drive more than 60 hours in a period of seven consecutive days, nor can they drive 70 hours in eight consecutive days. After that, they must take a 34-hour break. They can reset the seven or eight-day clock with a 34-hour break between days. During that break, drivers can exercise using a variety of strategies.
Some huge truck stops provide gyms, showers, and/or fitness equipment, and even salons and chapels. But it isn’t necessary or always possible for drivers to find a truck stop gym. Instead, there are several simple ways for truck drivers to get exercise during their 60- or 70-hour work weeks.
Walking and Running
Some truck stops have adjacent trails for walking or running. Parks that have truck parking offer drivers a chance to walk a trail, take a run around a track, or explore a scenic path. Getting out into a natural setting improves mood and can reduce stress. There’s even a name for it, “forest bathing,” a practice from Japan. Doctors have even begun to prescribe time in nature as a way to treat anxiety, depression, and high blood pressure.
Even if a trucker can’t find a natural area with truck parking, running around their truck for 15 minutes a day can provide minimum sufficient exercise for a trucker.
Traveling with Equipment
Truckers can buy resistance bands that clip to their seats, the backs of their cabs, or to a bracket on the outside of their truck. Using this, they can complete a full workout inside their truck when stopped for a break. Foldable bikes, dumbbells, and kettlebells, safely stowed while driving, are also an option. Drivers can use a roll-up mat to provide cushioning on the pavement in a parking lot for planks, push-ups, sit-ups, or a round of yoga.
Exercise While Driving
Just as long-range airline passengers should flex their muscles to avoid deep vein thrombosis, drivers can perform some exercises while behind the wheel at a stoplight. Shoulder and neck rolls, a few bicep curls with dumbbells, or even simply tightening and holding their abs for the duration of the stoplight can maintain muscle tone.
There’s an App for That
Apps developed specifically for drivers include truck stop locators that identify travel centers with gyms. Some apps also provide guided workouts for truckers. While it takes some ingenuity, truck drivers can stay fit on the road with exercise, a fridge, and a portable mini stove to bring along and prepare healthy, fresh foods. Companies that employ fleets of drivers have addressed the fitness issue with dedicated truck stops that provide healthier food and indoor and outdoor exercise options.
