Exercise and healthy eating for the OTR truck driver

I just wanted to say that exercising on the road has not been a problem with me so far. Whenever I go OTR I bring with me my interchangeable dumbbells. I will try to find a link for them to post. They are square and hold up to 50 pounds each. They take the hassle out of bringing free weights because they are already built into each dumbbell, just select the amount of weight and your off. Easy to use and save space for other necessities. I also found that if your relatively in your BMI, (body mass index) you can use the interior metal lining of your cabin in your rig to do pull-ups (great for lats and biceps). If you come across a larger truck stop they usually have a picnic area where there is some kind of grassy area for cardio. Sometimes they have those exercise stations there (only seen one so far). However I havent come across a super stop where there is an exercise room. Would love to see that sometime. If anyone knows where there is a stop with one let me know? A mentor of mine said that years ago there was a company that set up trailers for exercise for truckers but they went bust. Is that true?

When it comes to eating avoid the fast food! Nothing fried! Eat your veggies, and for your health and your families STOP SMOKING. Take the patch or get the inhaler, the gum and lozenges don't work that well for some people because you can spit them out and light one up. With the patch and inhaler you can't smoke without doing serious damage to your body because the nicotine is already in your bloodstream. I know eating healthy on the road is hard, and I probably don't have the experience to be telling some of you big timers how to eat (newbie here).

 

I have an adjustable DB too. Only need one to save space. Don't really need it except for excersize variety, and so I can do something in the cab during bad weather. More often than not I do pushups against a curb and lunges. Don't see how to do pullups in the cab.

 

I carry hand springs, stretch bands with attachment I can hook on the door jam, 2 10 pound weights and a mini stepper,. I also discovered a nice way to do ab exercises while waiting for the trailer to get loaded/unloaded. Sitting on sturdy table or desk lean back slightly and do leg lifts, alternate leg lifts, raise both knees, alternate rasising knees while twisting upper body. Ab exercises can also be done sitting on some picnic tables. These exercises effectively tightens the abs which supports your stomach which means you can feel full yet eat less

 

From reading the recent posts here, it comes to mind that not only are you doing a good thing for your body in general by trying to "stay in shape" somewhat but as I am sure it's been mentioned before, your heart etc... benefits.

I think if you're doing something/anything for your abs, your also helping the muscles to support your back. Sorry if this is a repeat. Here's a link that talks about lower back exercises.
Leg Lifts Strengthen Your Lower Back http://www.better-exercise-fitness-for-life.com/leg-lifts.html

 

Try this site.

 

Hey, Lil Daddy, I appreciate all that you've posted here. Its very informative and useful. I am not a truck driver as of yet, but am seriously considering it. The only thing that really concerns me is the health/fitness aspect of the lifestyle. Actually, this post is for anyone else as well who can give me more information. I'm wondering how you have any type of cardiovascular workout while on the road. Also, forgive me for my ignorance, but are there places like truck stops where u can shower daily? I just honestly don't know. Thanks for any help.

 

For cardio you can simply walk 30 minutes.

Ask for a rewards card at Pilot truck stops. Whenever you pump at least 50 gallons of fuel you get a free shower which stays on your card for 5 days. At TA truck stops whenever you pump at least 50 gallons a receipt will print out with a free shower which is good for 1 week. Otherwise, most truck stops charge $10 for a shower.

 

I take fruits and vegetables along with a made up trail mix, couple of cheese sticks and a half frozen container with juice or water. I have 2 10 pound weights, a stretch band, mini stepper, and hand springs. Some times at some of my stops I exercise or go for a walk or bike ride if I take one with me. The little things you do every day add up. Antoher day, another Challenge, another Victory

 

Try walking!! Its the greatest exercise one could do while on the road and its easy. After every daily run, I will get out of my truck a go for a walk.. A mile or two is not uncommon for me if the area will allow it.. I've been known to walk for a few miles ona good weekend. If not, a couple of quick laps about the truckstop is another alternative.. Its too bad I don't see other truckers doing the same..

 

The other day I wanted to jog or excercise so bad that I ran around in the empty trailer I was pulling...it works...