Stay in Shape on the Road

truck driver stretching outdoors

After years (or even just a few months) of sitting behind the wheel, you can start to feel the difference in your waistline, your energy level, and your lower back. We all know sitting all day is bad for your health, but sitting is what you do for a living, and you love driving. What are you supposed to do to fight the bulge?

Here are some things you can do on the road to get fit and keep yourself in shape.


After a long day on the road, you’re stiff and sore all over. Stretching will help ease those kinks and keep you pain free. Always stretch your neck, since it tends to bother most people after a long day. Move your neck side to side, holding it in place for a second. Next, move your head up and down. Finally, extend your right hand and arm and look to the left. Hold for a few seconds and then reverse.


One of the best ways to keep fit is to drink plenty of water. No one is telling you to give up your daily caffeine fix, but you should definitely drink more water. Many people are chronically dehydrated and don’t even realize it.

Use Your Stops and Breaks for Exercise

The notion that you have to spend hours in a gym working out to get fit just isn’t true. Short bursts of activity can lead to big results. You can walk or run at a stop. Bring a jump rope and work up to using it for 10 or 15 minutes. Try body weight exercises to increase your strength – no dumbbells needed. You can do lunges, squats, and push-ups. Just get out there and move!

Build Up to More Intense Exercise

Slow and steady is important here. If you go from never moving to trying to run five miles, you’re going to hurt yourself. Take your time and start slow. If walking is your thing, start out by walking for five minutes, then 10, and work up to 20 or 30 minutes. When you do bodyweight moves, you may only be able to do a dozen. Every time you workout, try to add one more rep.

Stay Prepared

You never know when the opportunity to exercise will be available. Keep workout clothes and sneakers close by. A jump rope is small and takes up almost no space in your truck. Use apps on your phone or tablet to give you exercise ideas. Bookmark this page of different exercises you can do, and try a new one every few days.

Getting in shape and losing weight is possible while you’re on the road. With a little preparation and patience, you can make big, positive changes to your health.

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