Truck drivers can enhance their health by engaging in regular exercise. According to Dr. Mark Manera, who is the founder and CEO of Supply Chain Fitness, starting with small objectives and establishing a routine is essential.
“Aim for small victories and gradually build on them. Within six months, you’ll find yourself in a much better position,” he mentioned during a webinar hosted by the Commercial Vehicle Safety Alliance (CVSA). “Many people get overwhelmed by trying to tackle a massive challenge all at once, which is not advisable.”
The Centers for Disease Control and Prevention (CDC) recommends that adults should engage in 150 minutes of exercise weekly, which translates to about 20 minutes daily.
Rodolfo Giacoman, a fatigue management expert at CVSA, elaborated on the components of body weight, stating they include liquids, bones, muscles, subcutaneous fat, and visceral fat in that order.
Manera emphasized that weight is merely one piece of the puzzle, and drivers should not fixate on it. It is more beneficial to concentrate on waist measurement, overall wellbeing, sleep quality, and energy levels.
Giacoman noted that engaging in exercise boosts alertness, improves sleep, and reduces stress. He highlighted five essential pillars of wellness: sleep, social connections, mindfulness, nutrition, and exercise. Exercise positively impacts various bodily systems, including the nervous, endocrine, immune, and reproductive systems as well as the respiratory, cardiovascular, digestive, urinary, skeletal, muscular, and integumentary systems, enhancing the heart’s efficiency.
Finding Time to Exercise
Given the unpredictable and demanding schedules of truck drivers, who often face late nights and early mornings, Manera acknowledged that some may prefer to exercise in the morning, while others might do so during their 30-minute breaks or while waiting to load trailers.
Personal Triggers for Exercise
Each driver must identify the best time for their workouts. For those with long shifts, stretching is a great way to alleviate tension and discomfort. “The sound of an alarm or setting the parking brake at the end of a driving day can be an excellent cue to work out,” he advised. “Establish a routine and commit to it.”
According to Giacoman, both cardiopulmonary and resistance exercises can be performed at any time, just not within four hours of bedtime. Stretching and balance exercises can be done whenever, particularly if they are gentle and performed before sleep. Walking can be an anytime activity, but should be done lightly prior to going to bed.
Being Safe While Exercising
Manera advised being cautious while exercising outside the truck and recommended wearing reflective gear for safety. Female drivers, in particular, might have concerns about safety outside their vehicles. For those who prefer not to exercise in public spaces like truck stops, there are in-cab workouts that can be effective.
The Importance of Stretching
If drivers find themselves with extra time, they should consider stretching. It relieves tension after long driving shifts and helps lower heart rate before bed, contributing to better sleep quality. Manera also highlighted the importance of warming up, which increases blood circulation to the muscles and enhances performance. He cited the example of a flatbed driver who warms up before securing chains, reducing injury risk.
Ultimately, a suitable blend of sleep, nutrition, and exercise can significantly improve a driver’s health. Manera emphasized that companies should prioritize driver well-being at all levels.
