At FreightWeb, we are dedicated to optimizing all areas of the transportation industry, including OTR health. While sitting in a truck for hours on end may make this seem unattainable, we have pulled together some innovative ways to take control of your health. If you have any health concerns or conditions, please consult with your doctor before beginning these exercises.
Rest Stop Movement
While rest stops are intended for recharging the body and mind, it is also a great opportunity to move the body. Oftentimes, rest stops have open spaces that are ideal for cardio or body weight movement. For fifteen minutes (or more, if you please) try completing some of the following exercises to get the blood pumping while releasing the feel-good endorphins.
It is also important to note that keeping dumbbells, a pair of running shoes, hand weights, yoga mat, workout clothing and body bands in your truck is great. These will provide the opportunity to further optimize your workout while at a rest stop.
Jumping Jacks: Get your heart rate up by jumping for two minutes, followed by a rest period of thirty seconds, then repeat. Try doing this repetition three times.
Push Ups: Opt for doing push ups on the ground or you can choose to do it at a 45 degree angle against your truck. Do three repetitions up to a number of your choice.
Sit Ups: Find a patch of grass or lay down a sweatshirt, yoga mat or blanket for extra cushion. Do three repetitions up to a number of your choice.
Go for a Walk: As mentioned previously, rest stops are a great opportunity to do cardio. Utilize the open space to walk or run for as long as time and/or your stamina permits.
This allows you to feel the burn in a completely different way. After warming the muscles up, take the time to gently stretch them out. Below, we have listed some of the following recommended stretches for beginners.
Hamstring Stretch: Standing with straight knees, slowly bend forward at the waist toward the ground in front of you until you feel a light stretch in your hamstring. If necessary, hold onto the front of your calves or ankles for extra support. Hold this for thirty seconds.
Standing Quadricep Stretch: Standing balanced (or holding onto your truck for support) bend one of your legs backwards while grasping onto the ankle with your hand. Bend the leg into a comfortable stretch and hold for thirty seconds, then repeat with the other leg.
Cross-Body Stretch: This can be done while sitting or standing. Grab one of your arms at your tricep (space above your elbow) with your opposite hand, pull it across your body toward your chest until you feel a stretch in your shoulder. Hold this for thirty seconds, then repeat on the other side.
Neck Stretch: Slowly and gently tilt your head to your left shoulder (without raising your left shoulder) until you feel a stretch in the right side of your neck. Hold this for fifteen seconds and repeat on the other side.
Stuck in traffic or is the climate not permitting you to go outside? FreightWeb has your covered. The following movements you are able to do in your truck while at a complete stop.
Calf Raises: Raise your legs onto the tip so your toes, hold for 15 seconds and release. Repeat this 10 times.
Inner Thigh: Position a tennis ball between your knees and give it a powerful squeeze with your inner thighs, holding for five to ten seconds with each contraction. Repeat this exercise for five repetitions.
Abdominal Bracing: Many of us may have experienced this when we were younger - remember when someone would poke you in the stomach and you would immediately contract your stomach muscles to protect your belly? This is called abdominal bracing, and this exercise is replicating that childhood memory. While sitting upright, contract your stomach muscles as if someone is about to poke you in the stomach, and hold this for ten seconds, then release.
Which one of these exercises are you looking forward to? Remember, moving the body is much more than the number on the scale; this is a way to boost your overall energy and brain health. Challenge yourself to twenty minutes a day, five days a week, and see how your mental, emotional and physical performance positively changes.